Lever Full Squat

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Nyankole machine
• Imimiselo eqhapho: Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Ukuxhumana kwe Lever Full Squat

The Lever Full Squat ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri ma quadriceps, glutes, ndi hamstrings, komanso kugwira ntchito kumunsi kumbuyo ndi pachimake. Zochita izi ndi zabwino kwa anthu omwe ali ndi masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu za thupi lawo ndikuwongolera kukhazikika kwa thupi lonse. Kuphatikizira ma Lever Full Squats muzochita zanu kumatha kukulitsa luso lanu lothamanga, kukuthandizani kuti muchepetse thupi, komanso kukuthandizani kuti muziyenda bwino komanso kuti musamayende bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Full Squat

• Dzikhazikitseni pansi pa ziwiyazo ndi kuyimirira ndi mapazi anu motalikirana ndi mapewa m'lifupi, zala zolozera kunja pang'ono.
• Pang'onopang'ono tsitsani thupi lanu popinda mawondo ndikukankhira m'chiuno mwanu kumbuyo, ngati kukhala pansi pampando, mpaka ntchafu zanu zifanane ndi nthaka, kusunga msana wolunjika panthawi yonseyi.
• Imirirani pomwepa kwakanthawi kwinaku mukutanganidwa.
• Pomaliza, kanikizani zidendene zanu kuti mubwerere kumalo oyambira, onetsetsani kuti msana wanu uwongoka ndi chifuwa mmwamba mukuyenda.

Izinto zokwenza Lever Full Squat

• **Kuzama kwa Squat**: Yesetsani kukhala ndi squat yathunthu pomwe chiuno chanu chimadutsa pansi pa mawondo anu. Izi zimatsimikizira kuti mukuchita masewera olimbitsa thupi ndi hamstrings mokwanira. Komabe, musadzikakamize kulowa mu squat yozama ngati ingasokoneze mawonekedwe anu kapena ngati simukumva bwino.
• **Kuyenda Koyendetsedwa**: Pewani kuthamanga mothamanga. Tsitsani thupi lanu pang'onopang'ono, molamulirika ndiyeno limbitsani mwamphamvu m'mwamba. Izi sizimangothandiza kupewa kuvulala komanso zimatsimikizira kuti minofu yanu ikugwira ntchito nthawi yonse yochita masewera olimbitsa thupi.
• **Njira Yopumira**: Kupuma koyenera nthawi zambiri kumanyalanyazidwa

Lever Full Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Full Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Full Squat, koma ndikofunikira kuti muwonetsetse mawonekedwe oyenera kuti musavulale. Ntchitoyi imayang'ana makamaka ma quadriceps, hamstrings, ndi glutes. Komabe, tikulimbikitsidwa kuti oyamba kumene ayambe ndi ma squats olemera thupi kapena ma goblet squats asanapite patsogolo ku zosiyana zovuta monga Lever Full Squat. Nthawi zonse ganizirani kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Full Squat?

• Goblet Squat imaphatikizapo kunyamula kulemera kumodzi, monga kettlebell kapena dumbbell, pafupi ndi chifuwa pamene akuchita squat.
• The Overhead Squat ndi kusiyana kovutirapo komwe kulemera kumagwiridwa pamwamba ndi manja onse mu squat.
• Chibulgaria Split Squat ndi masewera olimbitsa thupi omwe phazi limodzi limakwezedwa kumbuyo kwa thupi pa benchi kapena sitepe pamene phazi lina likuchita squat.
• The Hack Squat ndi kusiyana komwe barbell imagwiridwa kumbuyo kwa miyendo, kutsutsa quadriceps ndi glutes m'njira yapadera.

Izinto zokufunda ezishisa ezivumelekile Lever Full Squat?

• Mapapu ndi ntchito ina yowonjezera pomwe amayang'ananso kumunsi kwa thupi, makamaka ma quads, hamstrings, ndi glutes, kuwongolera bwino komanso kulumikizana komwe kuli kofunikira popanga Lever Full Squats.
• Kukwera kwa ng'ombe kungakhale kofunikira kwa Lever Full Squats pamene amalimbikitsa minofu ya ng'ombe, malo omwe nthawi zambiri amanyalanyazidwa mu squats, kupititsa patsogolo mphamvu ya miyendo yonse ndi kukhazikika kwa ma squats ogwira mtima.