Landmine Sumo Squat

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

Ukuxhumana kwe Landmine Sumo Squat

Landmine Sumo Squat ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana ma glutes, hamstrings, ndi quadriceps, pomwe amathandizira pachimake ndikuwongolera bwino. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, yopereka zosintha kuti zithandizire oyamba kumene komanso kutsutsa othamanga apamwamba. Anthu angafune kuchita masewera olimbitsa thupi kuti awonjezere mphamvu za miyendo yawo, kulimbikitsa kulimbitsa thupi, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Landmine Sumo Squat

• Imani moyang'anizana ndi belulo ndi mapazi anu otalikirana motalikirana m'lifupi la phewa, zala zoloza kunja, ndipo gwirani kumapeto kwa belulo ndi manja onse awiri molunjika pachifuwa.
• Tsitsani thupi lanu mu squat yakuya, kusunga chifuwa chanu mmwamba ndi kumbuyo molunjika, pamene mukugwira barbell patsogolo panu.
• Kanikizani zidendene zanu kuti muyime kumbuyo, kusunga barbell pafupi ndi thupi lanu ndikukhala molunjika kumbuyo.
• Bwerezani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti fomu yanu ikhale yolondola panthawi yonseyi.

Izinto zokwenza Landmine Sumo Squat

• **Pitirizani Mawonekedwe Abwino **: Pamene mukutsitsa thupi lanu mu squat, onetsetsani kuti chifuwa chanu chili mmwamba ndi kubwerera kumbuyo. Pewani kuzungulira msana wanu kapena kutsamira patali kwambiri, zomwe zingayambitse kuvulala. Mantchafu anu ayenera kukhala ofanana ndi pansi pansi pa squat.
• **Kuyenda Koyendetsedwa**: Chitani masewerawa ndikuyenda pang'onopang'ono komanso molamulirika. Pewani kuchita masewera olimbitsa thupi mothamanga kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake. M'malo mwake, yang'anani pakuchita ma glutes ndi ntchafu zanu pamene mukukankhira mmbuyo kumalo oyambira.

Landmine Sumo Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Landmine Sumo Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Landmine Sumo Squat. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kapena ngakhale kapamwamba kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti atsimikizire kuti mukuzichita moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, yambani pang'onopang'ono ndipo pang'onopang'ono onjezerani kulemera pamene mukukhala omasuka komanso amphamvu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Landmine Sumo Squat?

• Landmine Front Squat: Mukusintha uku, mumagwira chotchingira kutsogolo kwa chifuwa chanu ndi manja onse awiri, zomwe zimakulitsa kukhudzidwa kwa pachimake chanu ndi ma quads.
• Landmine Squat Press: Kusiyanaku kumawonjezera makina osindikizira pamwamba pa squat, yomwe imakhudzanso mapewa, mikono, ndi kumtunda.
• Landmine Single-Leg Squat: Kusiyanaku kumachitika pa mwendo umodzi panthawi imodzi, zomwe zimawonjezera zovuta ndikuwongolera minofu kumbali zonse za thupi padera.
• Kugunda kwa Landmine to Row: Kusinthaku kumaphatikizapo kuchita mzere pansi pa squat, zomwe zimawonjezera kukoka kwapamwamba kwa thupi ndikuwongolera minofu yakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Landmine Sumo Squat?

• Ma goblet squats ndi masewera ena owonjezera pomwe amagwiritsanso ntchito mawonekedwe ambiri ndikuyang'ana magulu aminyewa omwewo monga Landmine Sumo Squat, monga ma quads, glutes, ndi hamstrings, kulimbikitsa kutsika kwa thupi lonse komanso kusinthasintha.
• Kuwombera kwa m'chiuno kumathanso kugwirizana ndi Landmine Sumo Squats pamene imayang'ana glutes ndi hamstrings, zomwe ndizofunikira kuti mukhalebe ndi mphamvu panthawi ya squat, ndipo zingathandize kupititsa patsogolo chiuno ndi mphamvu.