Dumbbell Sumo Squat kuchoka pa Mabenchi

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Migergo
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus, Tensor Fasciae Latae

Ukuxhumana kwe Dumbbell Sumo Squat kuchoka pa Mabenchi

Dumbbell Sumo Squat off Benches ndi masewera olimbitsa thupi otsika omwe amalimbana kwambiri ndi glutes, quads, ndi hamstrings, komanso kuchitapo kanthu pachimake ndikuwongolera bwino. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kulimbitsa mphamvu zocheperako komanso kukhazikika kwathupi. Kuchita masewera olimbitsa thupi kungathandize kulimbitsa thupi lonse, kupititsa patsogolo masewera olimbitsa thupi, komanso kulimbikitsa kaimidwe kabwino ka thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Sumo Squat kuchoka pa Mabenchi

• Imani pamabenchi ndi mapazi anu otalikirana kuposa m'lifupi m'lifupi la mapewa, zala zolozera kunja, ndipo mosamala squat pansi kuti munyamule dumbbell ndi manja onse awiri.
• Kusunga msana wanu molunjika ndi pachifuwa, kanikizani zidendene zanu kuti muimirire, kukweza dumbbell pansi mpaka miyendo yanu itatambasuka.
• Tsitsani thupi lanu mmbuyo mu squat yakuya, kulola kuti dumbbell ikhudze pansi pakati pa mabenchi musanabwereze kuyenda.
• Pitirizani kusunthaku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Dumbbell Sumo Squat kuchoka pa Mabenchi

• Kusankha Kulemera: Sankhani kulemera komwe kuli kovuta koma kumakupatsani mwayi wochita masewera olimbitsa thupi ndi mawonekedwe olondola. Ngati kulemera kuli kolemera kwambiri, mukhoza kusokoneza minofu kapena mafupa anu. Kumbali ina, ngati kuli kopepuka, simupeza phindu lonse lazochita zolimbitsa thupi.
• Kuzama kwa Squat: Kulakwitsa kofala sikukukuta mozama mokwanira. Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Izi zimatsimikizira kuti mukuchita nawo

Dumbbell Sumo Squat kuchoka pa Mabenchi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Sumo Squat kuchoka pa Mabenchi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Sumo Squat pa Mabenchi. Komabe, ayenera kuyamba ndi zolemera zopepuka ndikuyang'ana pa kusunga mawonekedwe oyenera kuti asavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri yemwe amawatsogolera poyambira masewerowa kuti awonetsetse kuti akuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe kutentha bwino ndikuwonjezera pang'onopang'ono pakapita nthawi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Sumo Squat kuchoka pa Mabenchi?

• Dumbbell Sumo Squat yokhala ndi Bicep Curl: Apa, mumapanga bicep curl pansi pa squat, yomwe imayang'ana ma biceps anu ndi manja anu.
• Dumbbell Sumo Squat Pulse: M'malo mobwera mmwamba pambuyo pa squat iliyonse, mumangonyamuka theka lapakati musanagwerenso mu squat. Izi zimapangitsa kuti minofu yanu ikhale yosasunthika ndipo imatha kuwonjezera mphamvu yolimbitsa thupi.
• Dumbbell Sumo Squat yokhala ndi Mwana wa Ng'ombe: Pamwamba pa squat, kwezani zidendene zanu pansi kuti mugwire ndikulimbitsa minofu yanu ya ng'ombe.
• Dumbbell Sumo Squat yokhala ndi Lateral Leg Lift: Kusinthaku kumawonjezera kukweza mwendo kumbali pamwamba pa squat,

Izinto zokufunda ezishisa ezivumelekile Dumbbell Sumo Squat kuchoka pa Mabenchi?

• Goblet Squats: Monga Dumbbell Sumo Squat kuchoka ku Mabenchi, Goblet Squats amachitira minofu yapansi ya thupi, koma malo olemera kutsogolo kwa chifuwa amalimbikitsanso mawonekedwe oyenera a squat ndi kaimidwe.
• Chibulgaria Split Squats: Zochita izi zimakwaniritsa Dumbbell Sumo Squat kuchoka pa Mabenchi poyang'ana mwendo umodzi panthawi, kukonza bwino, kugwirizanitsa, ndi kuthetsa kusamvana kulikonse kwa minofu m'munsi mwa thupi.