Lever Chair Squat

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

Ukuxhumana kwe Lever Chair Squat

The Lever Chair Squat ndi masewera olimbitsa thupi opindulitsa omwe amayang'ana minofu yapansi ya thupi, makamaka quadriceps, glutes, ndi hamstrings. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi, omwe amapereka njira yotetezeka komanso yoyendetsedwa bwino yochitira ma squats ndi kukana kowonjezereka. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti achepetse mphamvu zathupi, kukulitsa matanthauzo a minofu, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Chair Squat

• Pang'onopang'ono maondo anu ndi kuchepetsa thupi lanu ku mpando, kusunga msana wanu molunjika ndi chifuwa chanu chikwezedwe.
• Imani pang'onopang'ono pamene ntchafu zanu zikufanana ndi pansi kapena matako anu akakhudza mpando, kuonetsetsa kuti mawondo anu sakupitirira zala zanu.
• Kukankhira zidendene zanu, pang'onopang'ono mukweze thupi lanu kubwerera kumalo oima pamene mukugwira mwamphamvu pa lever kapena barbell.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukukhala bwino nthawi yonseyi.

Izinto zokwenza Lever Chair Squat

• Mayendedwe Olamuliridwa: Mukamadzitsitsa mu squat, chitani pang'onopang'ono komanso mowongolera. Osangogwera pampando. Izi zidzagwirizanitsa minofu yanu mogwira mtima komanso kupewa kuvulala kulikonse komwe kungagwe mwadzidzidzi. Kulakwitsa kofala ndikuthamangira kusuntha, komwe kungayambitse mawonekedwe osayenera komanso kusagwira bwino kwa minofu.
• Kaimidwe Koyenera: Sungani chifuwa chanu chikwezedwe ndi msana wanu molunjika pamene mukudzitsitsa. Pewani kuzungulira msana wanu kapena kutsamira patali kwambiri, chifukwa izi zingapangitse kupsinjika kosafunikira pamsana wanu. Kulemera kwanu kukhale pazidendene zanu, osati zala zanu.
• Kuyenda Kwathunthu

Lever Chair Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Chair Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Lever Chair Squat. Ndi masewera olimbitsa thupi osavuta omwe amalunjika kumunsi kwa thupi, makamaka quadriceps, hamstrings, ndi glutes. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunika kuti oyamba kumene ayambe ndi zolemera zopepuka kapena kulemera kwa thupi lawo, ndikuwonjezeka pang'onopang'ono pamene akukula. Mawonekedwe oyenera ndi ofunikiranso kupewa kuvulala, kotero zingakhale zopindulitsa kwa oyamba kumene kuchita izi motsogozedwa ndi mphunzitsi kapena munthu wodziwa zambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Chair Squat?

• Kusiyana kwina ndi Overhead Squat, komwe mumagwiritsa ntchito barbell kapena dumbbells pamwamba pa mutu wanu, zomwe zimakulepheretsani kulingalira bwino ndikugwirizanitsa minofu yanu yaikulu.
• Chibulgaria Split Squat ndi kusiyana kosagwirizana komwe phazi limodzi limakwezedwa kumbuyo kwanu pa benchi kapena mpando, kuonjezera zovuta ndikuyang'ana kwambiri mwendo umodzi panthawi imodzi.
• Jump Squat imawonjezera gawo la plyometric pakuchita masewera olimbitsa thupi, komwe mumadumphira kuchokera pansi pa squat, ndikuwonjezera mphamvu ya cardio ndi yoyaka mafuta.
• Pistol Squat ndi kusiyana kovutirapo komwe kumafuna kukhazikika ndi mphamvu, komwe mumakakamira mwendo umodzi pomwe mwendo wina ukuwongoleredwa patsogolo panu.

Izinto zokufunda ezishisa ezivumelekile Lever Chair Squat?

• Ma Deadlifts: Zochita izi zimakwaniritsa Lever Chair Squats polimbitsa unyolo wam'mbuyo, kuphatikiza ma hamstrings ndi glutes, omwe ndi minofu yofunikira yomwe imagwiritsidwa ntchito pochita squatting, kukonza magwiridwe antchito ndikupewa kuvulala.
• Ng'ombe Imautsa: Ng'ombe imakweza ntchito pamiyendo yapansi ya mwendo, makamaka gastrocnemius ndi soleus, zomwe zimapereka bata ndi kukhazikika pa nthawi ya Lever Chair Squats, motero kumawonjezera njira yonse ya squat ndi kupirira.