Khalani Squat

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Khalani Squat

The Sit Squat ndi masewera olimbitsa thupi omwe amapita kumunsi kwa thupi, makamaka kulimbikitsa quadriceps, glutes, ndi hamstrings. Ndiwoyenera kwa onse odziwa masewera olimbitsa thupi komanso othamanga odziwa bwino ntchito, zimathandizira kuwongolera bwino, kuyenda, komanso kulimba kwa thupi lonse. Anthu angafune kuphatikizira ma Sit Squats m'chizoloŵezi chawo kuti apititse patsogolo mphamvu zawo zogwirira ntchito, kulimbikitsa kuwotcha mafuta, ndi kupititsa patsogolo kupirira kwa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Khalani Squat

• Pang'onopang'ono pindani mawondo anu ndikutsitsa thupi lanu ngati kuti mukhala pampando, ndikusunga chifuwa chanu chowongoka komanso pachimake chanu.
• Pamene mukutsitsa thupi lanu, tambasulani manja anu molunjika patsogolo panu kuti muthe.
• Pitirizani kutsitsa mpaka ntchafu zanu zikufanana ndi pansi, kuonetsetsa kuti mawondo anu sadutsa zala zanu.
• Kanikizani zidendene zanu kuti pang'onopang'ono mubwerere kumalo oyimirira, kutsitsa manja anu kumbuyo kwanu. Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Khalani Squat

• Maonekedwe Oyenera: Onetsetsani kuti mapazi anu ali motalikirana ndi mapewa, chifuwa chanu chili mmwamba, ndipo msana wanu ndi wowongoka. Pamene mukutsitsa thupi lanu, kanikizani chiuno chanu kumbuyo ndikugwada mawondo anu, kuwasunga mzere ndi mapazi anu. Pewani kulola mawondo anu kudutsa zala zanu, chifukwa izi zingapangitse mawondo anu kupanikizika kosafunikira ndipo zingayambitse kuvulala.
• Kuzama: Yesetsani kutsitsa thupi lanu mpaka ntchafu zanu zifanane ndi pansi. Izi zimatengedwa ngati squat yathunthu. Komabe, ndikofunikira kuti musamadzikakamize kulowa mu squat mozama ngati sikuli bwino kapena kowawa.
• Kupumira: Pumirani pamene mukutsitsa thupi lanu ndikupumira kunja pamene mukukankhira kumbuyo komwe munayambira. Kupuma koyenera kumathandiza kuti mukhale okhazikika komanso okhazikika panthawi yochita masewera olimbitsa thupi. 5

Khalani Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Khalani Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Sit Squat. Ndizochita zolimbitsa thupi kwambiri kuti mupange mphamvu m'munsi mwa thupi, makamaka m'ntchafu, m'chiuno, ndi matako. Komabe, ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti musavulale. Zingakhale zopindulitsa kuyamba ndi squats zolimbitsa thupi musanawonjezere kulemera kwina kulikonse. Monga nthawi zonse, oyamba kumene ayenera kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti atsimikizire kuti akuchita masewera olimbitsa thupi moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Khalani Squat?

• Jump Squat: Mtundu wosinthika uwu wa squat wachikhalidwe umaphatikizapo kulumpha pamwamba pa mayendedwe, kukupatsani mphamvu yolimbitsa thupi ndikugwiritsa ntchito mphamvu zanu zophulika.
• Sumo Squat: Kusiyanaku kumaphatikizapo kaimidwe kokulirapo ndi zala zolozera kunja, kulunjika ntchafu zamkati ndi glutes kwambiri.
• Chibugariya Split Squat: Ichi ndi squat ya mwendo umodzi kumene mwendo umodzi umakwezedwa kumbuyo kwanu pa benchi kapena sitepe, kuonjezera vuto ndikuyang'ana pa minofu yokhazikika.
• Pistol Squat: Uku ndikusintha kopitilira muyeso komwe mumathamangira mwendo umodzi pomwe mwendo wina ukuwongoka patsogolo panu, zomwe zimafunikira ndikuwongolera bwino, kuyenda, ndi mphamvu.

Izinto zokufunda ezishisa ezivumelekile Khalani Squat?

• Ma Deadlifts amathanso kuthandizira Sit Squats bwino chifukwa amayang'ana kwambiri minofu yam'mbuyo monga hamstrings ndi glutes, zomwe zimapereka kulimbitsa thupi moyenera pakuphatikizidwa ndi kutsindika kwa squat pa quadriceps.
• Kukweza kwa ng'ombe kungakhale kowonjezera bwino kwa Sit Squats pamene ikuyang'ana minofu ya m'munsi ya mwendo, yomwe nthawi zambiri imanyalanyazidwa muzochita zambiri zolimbitsa thupi, motero kuonetsetsa kuti thupi limakhala lokhazikika.