Dumbbell Sumo Squat

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

Ukuxhumana kwe Dumbbell Sumo Squat

Dumbbell Sumo Squat ndi masewera olimbitsa thupi omwe amayang'ana magulu angapo a minofu, kuphatikizapo glutes, quads, hamstrings, ndi ma flexor a chiuno, omwe amapereka kulimbitsa thupi kwathunthu. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa champhamvu yake yosinthika motengera kulemera kwa dumbbell yomwe imagwiritsidwa ntchito. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa sikuti zimangolimbitsa thupi lapansi, komanso zimathandizira kukhazikika, kusinthasintha, komanso kaimidwe ka thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Sumo Squat

• Phatikizani pachimake chanu, sungani chifuwa chanu chowongoka, ndikuyamba kutsitsa thupi lanu mu squat mwa kugwada ndikukankhira m'chiuno mwanu ngati mutakhala pansi pampando.
• Pitirizani kutsitsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi, onetsetsani kuti mawondo anu sadutsa zala zanu.
• Gwirani izi kwa kamphindi, kenaka kanikizani zidendene zanu kuti muyimenso pamalo oyambira, ndikusunga ma dumbbells m'mbali mwanu mukuyenda.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti fomu yanu ndiyolondola nthawi iliyonse.

Izinto zokwenza Dumbbell Sumo Squat

• Kaimidwe Koyenera: Sungani chifuwa chanu mmwamba ndi msana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi. Pewani kuzungulira msana wanu kapena kusakasaka, chifukwa izi zingayambitse kuvulala. Gwirizanitsani mutu wanu kuti muthandizire kukhalabe ndi chikhalidwe ichi.
• Malo a Dumbbell: Gwirani dumbbell molunjika ndi manja onse awiri, ndikuyisiya patsogolo panu. Dumbbell iyenera kukhala pafupi ndi thupi lanu, pansi pa chifuwa chanu. Pewani kunyamula dumbbell kutsogolo kwambiri chifukwa kungayambitse kupsinjika msana ndi mapewa anu.
• Kuzama kwa Squat: Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zifanane ndi pansi. Kutsika kwambiri (kumene m'chiuno mwanu mumagwera pansi pa mawondo anu) kungapangitse mawondo anu kupanikizika komanso

Dumbbell Sumo Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Sumo Squat?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Dumbbell Sumo Squat. Ndizochita zolimbitsa thupi kwambiri zolondolera minofu ya m'munsi mwa thupi lanu, kuphatikizapo glutes, quads, ndi hamstrings. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka ndikuyang'ana mawonekedwe oyenera kuti asavulale. Pamene amamanga mphamvu ndi chidaliro, amatha kuwonjezera kulemera kwa dumbbells pang'onopang'ono. Ndibwinonso kwa oyamba kumene kukhala ndi mphunzitsi kapena mnzanu wodziwa zambiri kuti aziwayang'anira kuti awonetsetse kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Sumo Squat?

• Sumo Squat yokhala ndi Pulse: Kusinthaku kumawonjezera kakondo kakang'ono pansi pa squat yanu, kumawonjezera nthawi yomwe minofu yanu ili pamavuto ndikuwonjezera mphamvu ya masewerawo.
• Sumo Squat yokhala ndi Ng'ombe Yokweza: Pamwamba pa sumo squat yanu, kwezani zidendene zanu pansi kuti mugwirizanitse minofu ya ng'ombe yanu, ndikuwonjezera zovuta zina pamasewerawa.
• Sumo Squat ndi Side Leg Lift : Mukanyamuka kuchoka pa squat, kwezani mwendo umodzi kumbali kuti mutengere olanda m'chiuno ndi ma adductors, ndikuwonjezera phindu lonse la masewerawo.
• Sumo Squat Jump: Kusiyanasiyana kwa plyometric kumawonjezera mphamvu ya masewera olimbitsa thupi. M'malo mokwera bwino kuchokera ku squat, inu

Izinto zokufunda ezishisa ezivumelekile Dumbbell Sumo Squat?

• Mapapo: Mapapo amathandizira Dumbbell Sumo Squats poyang'ana minofu ya m'munsi yomweyi koma mopanda malire, zomwe zingathandize kuthana ndi kusalinganika ndikuwongolera bata.
• Ma Deadlifts: Ma Deadlift amagwira ntchito kumbuyo kwa unyolo minofu, kuphatikiza ma hamstrings ndi glutes, omwe amayang'aniridwanso ndi Dumbbell Sumo Squats. Izi zimawapangitsa kukhala masewera olimbitsa thupi owonjezera pamene akulimbitsa minofu iyi kuchokera kumbali ina.