Kuyimitsidwa Myendo Umodzi Wogawanika Squat

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Hajarori
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Adductor Magnus, Quadriceps, Soleus

Ukuxhumana kwe Kuyimitsidwa Myendo Umodzi Wogawanika Squat

The Suspension Single Leg Split Squat ndi ntchito yovuta yomwe imayang'ana kwambiri ma quadriceps, hamstrings, ndi glutes, zomwe zimathandizira kukonza bwino, kugwirizanitsa, ndi mphamvu zochepa za thupi. Ndi yabwino kwa othamanga ndi okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kupititsa patsogolo kulimba kwawo kapena kuchita masewera olimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa sizimangowonjezera mphamvu ndi kupirira kwa minofu, komanso zimalimbikitsa bata ndi kuyenda, zomwe ndizofunikira pazochitika za tsiku ndi tsiku komanso kupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimitsidwa Myendo Umodzi Wogawanika Squat

• Kwezerani phazi limodzi kumbuyo kwanu ndikuyiyika muzamba za lamba woyimitsidwa, sungani mwendo wanu woyimirira kuti ukhale wokhazikika.
• Tsitsani thupi lanu mu squat ya mwendo umodzi popinda bondo lanu loyimirira, kusunga chifuwa chanu chowongoka komanso pachimake chanu.
• Onetsetsani kuti bondo lanu likugwirizana ndi phazi lanu ndipo silikupitirira zala zanu pamene mukutsika pansi.
• Kanikizani chidendene cha mwendo wanu woyimirira kuti mubwerere kumalo oyambira, kusunga bwino ndikuwongolera nthawi yonseyi.

Izinto zokwenza Kuyimitsidwa Myendo Umodzi Wogawanika Squat

• Pitirizani Kusamala: Ndikofunikira kuti mukhale osamala panthawi yonse yolimbitsa thupi. Pewani kutsamira patali kwambiri kutsogolo kapena kumbuyo. Thupi lanu liyenera kukhala molunjika kuchokera kumutu kupita kuphazi lomwe lili pansi.
• Mawonekedwe Oyenera: Mukamatsitsa thupi lanu, onetsetsani kuti bondo lanu lakutsogolo silidutsa zala zanu. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala kwa mawondo. M'malo mwake, ganizirani kuchepetsa thupi lanu molunjika pansi, kusunga bondo lanu motsatira phazi lanu.
• Mayendedwe Oyendetsedwa: Chitani masewera olimbitsa thupi pang'onopang'ono komanso mowongolera. Pewani kuthamangira ku squat, chifukwa izi zingayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.
• Kuzama kwa Squat: Yesani

Kuyimitsidwa Myendo Umodzi Wogawanika Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimitsidwa Myendo Umodzi Wogawanika Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Suspension Single Leg Split Squat, koma ayenera kuyamba ndi kusinthidwa kapena ndi mphamvu yopepuka kuti atsimikizire mawonekedwe oyenera ndikupewa kuvulala. Nthawi zonse tikulimbikitsidwa kukhala ndi mphunzitsi kapena munthu wodziwa kuwatsogolera poyambira. Kuchita masewera olimbitsa thupi kumafuna mphamvu ndi mphamvu, choncho ndikofunika kupita patsogolo pang'onopang'ono. Zingakhale zopindulitsa kuyamba ndi squats nthawi zonse kapena mapapu musanapitirire ku ma squats ovuta kwambiri oimitsa mwendo umodzi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimitsidwa Myendo Umodzi Wogawanika Squat?

• Goblet Split Squat: Mwakusiyana uku, mumagwiritsa ntchito kettlebell kapena dumbbell kutsogolo kwa chifuwa chanu, ndikuwonjezera chinthu cholemetsa pamasewero olimbitsa thupi.
• Kumbuyo Phazi Lokwezeka Kugawanika Squat: Mofanana ndi Baibulo la Chibugariya, kusiyana kumeneku kuli ndi phazi lakumbuyo likukwera koma phazi lakumbuyo limakhalanso pamtunda, kuonjezera kusuntha ndi mphamvu.
• Jumping Split Squat: Kusintha kosinthika kumeneku kumaphatikizapo kulumpha ndi kusinthana miyendo mumlengalenga, kuwonjezera chinthu chamtima ndi plyometric pakuchita masewera olimbitsa thupi.
• Side Split Squat: M'malo mwa phazi limodzi kukhala kumbuyo kwa linzake, mukusintha uku, mumaponda phazi limodzi kumbali ndikuchita squat ya mwendo umodzi, kulunjika mkati ndi kunja kwa ntchafu.

Izinto zokufunda ezishisa ezivumelekile Kuyimitsidwa Myendo Umodzi Wogawanika Squat?

• Mapapu amaphatikizanso Kuyimitsidwa Kugawika Kwa Myendo Umodzi bwino, chifukwa amagwira ntchito mofananamo minofu koma amaphatikizapo kayendedwe kake kosiyana, kuthandizira kupititsa patsogolo mphamvu zochepetsera thupi ndi kukhazikika, komanso kupereka zosiyanasiyana muzochita zolimbitsa thupi.
• Zochita za Glute Bridge ndizowonjezeranso kwambiri, chifukwa zimayang'ana ma glutes ndi hamstrings, minofu yomwe imagwiranso ntchito panthawi ya Suspension Single Leg Split Squats, koma ndikuyang'ana pa kutambasula kwa chiuno, zomwe zingathandize kupititsa patsogolo mphamvu zam'mbuyo ndikuwongolera ntchito yomwe yachitika. mu kupatukana squat.