Curtsey Squat

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Medius, Gluteus Minimus, Quadriceps
• Amashwa eqhapho: , Adductor Longus, Adductor Magnus, Gracilis, Iliopsoas, Pectineous, Sartorius

Ukuxhumana kwe Curtsey Squat

Curtsey Squat ndi masewera olimbitsa thupi omwe amayang'ana ma glutes, chiuno, ndi ntchafu, zomwe zimapereka kulimbitsa thupi kwathunthu. Ndi yabwino kwa anthu okonda zolimbitsa thupi amisinkhu yonse omwe akufuna kupititsa patsogolo mphamvu ndi kukhazikika kwa thupi, komanso kupititsa patsogolo kugwirizana kwa thupi ndi kaimidwe. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa sikuti zimangothandiza kupanga toning ndikusintha thupi lakumunsi, komanso zimathandizira kulimbitsa thupi komanso kuyenda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Curtsey Squat

• Tengani sitepe yayikulu kumbuyo ndi mwendo wanu wakumanja, ndikuwoloka kumbuyo kwanu kumanzere. Phimbani mawondo anu ndikutsitsa m'chiuno mpaka ntchafu yanu yakumanzere ili pafupi kufanana ndi pansi.
• Sungani torso yanu mowongoka ndi m'chiuno ndi mapewa anu mozungulira momwe mungathere.
• Kanikizani phazi lanu lakumanzere kuti muyime poyambira.
• Bwerezerani mbali inayo pobwerera mmbuyo ndi mwendo wanu wakumanzere kumbuyo kwa dzanja lanu lamanja, ndipo pitirizani kusinthasintha mbali zonse zomwe mukuchitazo.

Izinto zokwenza Curtsey Squat

• Kugwirizana Kwambiri: Phatikizani maziko anu pamayendedwe onse. Izi sizidzangokuthandizani kuti mukhalebe bwino komanso zitetezeni msana wanu ku zovuta. Cholakwika chofala ndikulola kuti m'mimba mupumule komanso m'munsi kumbuyo, zomwe zingayambitse kuvulala.
• Yesetsani Kuyenda Kwanu: Onetsetsani kuti simukuthamangira masewerawa. Pitirizani kulamulira panthawi yonse yotsitsa ndi kukweza squat. Izi zidzathandiza kugwira ntchito bwino kwa minofu yomwe ikukhudzidwa ndikupewa kuvulala.

Curtsey Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Curtsey Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Curtsey Squat. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kapena opanda zolemera konse mpaka mutapeza mawonekedwewo molondola. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake. Ndi bwinonso kumvetsera thupi lanu ndi kusiya ngati mukumva ululu uliwonse. Kufunsana ndi katswiri wolimbitsa thupi kungathandizenso kuonetsetsa kuti mukuchita masewera olimbitsa thupi moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Curtsey Squat?

• Jumping Curtsey Squat imaphatikizapo kulumpha pakati pa squat iliyonse, ndikuwonjezera chinthu chamtima pazochitikazo.
• Curtsey Squat yokhala ndi Side Kick imawonjezera kukweza mwendo kumapeto kwa squat iliyonse, yomwe imayang'ana gluteus medius.
• Curtsey Squat yokhala ndi Bicep Curl imaphatikiza mayendedwe apansi a thupi ndi kumtunda kwa thupi pophatikiza bicep curl mukanyamuka pa squat.
• The Curtsey Squat with Lateral Raise ndi kusiyana komwe kumaphatikizapo kukweza manja anu m'mbali pamtunda wa phewa pamene mukukwera kuchokera ku squat, kugwira ntchito za deltoids ndi kumtunda kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Curtsey Squat?

• Goblet Squat: Zochita izi zimagwiranso ntchito minofu ya m'munsi mwa thupi, makamaka quadriceps, glutes, ndi hamstrings, kupereka masewera olimbitsa thupi ofanana ndi Curtsey Squat koma ndi chiyanjano chowonjezereka chifukwa cha kulemera komwe kumakhala pachifuwa.
• Mlatho wa Glute: Milatho ya Glute imayang'ana makamaka ma glutes ndi hamstrings, omwe amagwiritsidwanso ntchito panthawi ya Curtsey Squat, kuthandiza kulimbikitsa ndi kutulutsa minofuyi komanso kupititsa patsogolo kuyenda kwa chiuno.