Dumbbell Goblet Squat

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Migergo
• Imimiselo eqhapho: Gluteus Maximus, Gluteus Medius, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus, Tensor Fasciae Latae

Ukuxhumana kwe Dumbbell Goblet Squat

Dumbbell Goblet Squat ndi masewera olimbitsa thupi omwe amayang'ana kwambiri kumunsi kwa thupi, makamaka quadriceps, glutes, ndi hamstrings, komanso kuchititsa pakati ndi kumtunda kwa thupi kuti likhale lokhazikika. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimalimbikitsa mphamvu zonse, kukhazikika, komanso kusinthasintha. Anthu angafune kuphatikizira Dumbbell Goblet Squat muzochita zawo zolimbitsa thupi kuti azitha kulimbitsa thupi, kupititsa patsogolo masewera olimbitsa thupi, komanso kulimbikitsa kutayika kwamafuta chifukwa chakutentha kwake kwa calorie.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Goblet Squat

• Tsitsani thupi lanu kukhala squat poweramitsa mawondo anu ndikukankhira m'chiuno mwanu kumbuyo, kusunga msana wanu molunjika ndi chifuwa.
• Pitirizani kutsitsa thupi lanu mpaka m'chiuno mwanu muli pansi pa mawondo anu kapena otsika momwe kusinthasintha kwanu kumakulolani.
• Imani pansi pa squat, kenaka kanikizani zidendene zanu kuti mubwerere kumalo oyambira, ndikusunga dumbbell pachifuwa pamayendedwe onse.
• Bwerezani zolimbitsa thupi za kuchuluka komwe mukufuna kubwereza ndikusunga mawonekedwe oyenera.

Izinto zokwenza Dumbbell Goblet Squat

• Kuzama kwa Squat: Kuti mupindule kwambiri ndi masewerawa, yesetsani kuchita masewera olimbitsa thupi motsika momwe mungathere pamene mukukhala bwino. Momwemo, chiuno chanu chiyenera kugwera pansi pa mawondo anu pansi pa squat. Komabe, musamadzikakamize kulowa mu squat yakuya ngati ingasokoneze mawonekedwe anu kapena kukupangitsani kusapeza bwino.
• Kugwira Dumbbell: Gwirani dumbbell molunjika mbali imodzi ndi manja onse pa chifuwa. Zigongono zanu ziyenera kuloza pansi. Pewani kugwira dumbbell motsika kwambiri kapena kuyisiya ikokera thupi lanu kutsogolo.
• Mayendedwe Oyendetsedwa: Osathamangira masewera olimbitsa thupi. Chepetsani thupi lanu mwadongosolo,

Dumbbell Goblet Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Goblet Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Goblet Squat. Ndizochita masewera olimbitsa thupi kwa oyamba kumene chifukwa zimathandiza kupanga mawonekedwe abwino a ma squats akuya, mapapo, ndi masewera olimbitsa thupi apansi ofanana. Zimakhalanso zotetezeka poyerekeza ndi zosiyana siyana za squat chifukwa kulemera kwake kumakhala kutsogolo kwa thupi lomwe limalimbikitsa mawonekedwe abwino ndi kaimidwe. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse kuti mutha kuchita masewerawa moyenera komanso mosatekeseka. Pamene mukukhala omasuka ndi kayendetsedwe kake, mukhoza kuwonjezera kulemera kwake pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Goblet Squat?

• Dumbbell Split Squat: M'kusiyana uku, phazi limodzi limayikidwa kutsogolo kwa linzake m'malo ngati lunge. Dumbbell imagwiridwa pachifuwa ndipo mumagwada pansi, kuyang'ana mwendo umodzi pa nthawi.
• Dumbbell Overhead Squat: Kusintha uku kumafuna kuti mugwire dumbbell pamwamba ndi manja onse awiri pamene mukuchita squat, ndikugwira mapewa anu ndi kumtunda kumbuyo kwambiri.
• Dumbbell Sumo Squat: Mwakusiyana uku, mumagwira chodumphira molunjika pakati pa miyendo yanu ndi manja onse awiri, mapazi anu okulirapo kuposa m'lifupi la mapewa padera ndi zala zolozera, kulunjika ntchafu zamkati ndi glutes.
• Dumbbell Plié Squat:

Izinto zokufunda ezishisa ezivumelekile Dumbbell Goblet Squat?

• Ma Deadlifts: Ntchitoyi imayang'ananso mphamvu zapansi za thupi monga Dumbbell Goblet Squat, ndikugogomezera minofu yam'mbuyo yam'mbuyo (glutes, hamstrings, ndi m'munsi kumbuyo) zomwe zimathandiza kuti mukhale ndi mawonekedwe oyenera komanso mawonekedwe panthawi ya squat.
• Mapulani: Ngakhale kuti Mapulani amayang'ana kwambiri minofu yapakati, maziko amphamvu ndi ofunikira kuti mukhalebe okhazikika komanso okhazikika pa Dumbbell Goblet Squat, motero kuchepetsa chiopsezo cha kuvulala ndi kupititsa patsogolo mphamvu ya squat.