Mkaidi Squat

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

Ukuxhumana kwe Mkaidi Squat

The Prisoner Squat ndi masewera olimbitsa thupi omwe amalimbitsa thupi m'munsi, makamaka akuyang'ana ma quadriceps, hamstrings, ndi glutes, komanso amapangitsa kuti thupi likhale lokhazikika komanso lokhazikika. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi zomwe ali nazo. Anthu angafune kuchita izi chifukwa sizifuna zida, zitha kuchitika kulikonse, komanso kumapangitsa kuti thupi likhale lolimba komanso lolimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mkaidi Squat

• Kusunga chifuwa chanu mmwamba ndi kumbuyo molunjika, tsitsani thupi lanu powerama pa mawondo ndi m'chiuno ngati kuti mwakhala pampando.
• Pitirizani kudzitsitsa mpaka ntchafu zanu zikufanana pansi, kuonetsetsa kuti mawondo anu sadutsa zala zanu.
• Gwirani izi kwa sekondi imodzi, kuwonetsetsa kuti pakati panu chitakhazikika ndikubwerera mowongoka.
• Kanikizani thupi lanu mmbuyo pamalo oyamba, ndikuyendetsa zidendene zanu ndikuyika manja anu kumbuyo kwa mutu wanu.

Izinto zokwenza Mkaidi Squat

• Kuzama kwa Squat: Kuti mukhale ndi Mkaidi Wogwira Ntchito, muyenera kuyesetsa kuchepetsa thupi lanu mpaka ntchafu zanu zifanane ndi pansi. Komabe, musamadzikakamize kulowa mozama ngati simuli omasuka kapena ngati zimabweretsa ululu. Kulakwitsa kofala kungakhale kusazama mokwanira kapena kuzama kwambiri, zonse zomwe zingasokoneze mphamvu ya masewerawo komanso kuvulaza.
• Malo a Mawondo: Mukagwedezeka, onetsetsani kuti mawondo anu sadutsa zala zanu. Ichi ndi cholakwika chofala chomwe chingapangitse zovuta zosafunikira pa mawondo ndi kuvulaza

Mkaidi Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mkaidi Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Prisoner Squat. Ndi masewera olimbitsa thupi omwe amatha kusinthidwa kuti agwirizane ndi msinkhu uliwonse. Komabe, ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti musavulale. Oyamba kumene ayenera kuyamba pang'onopang'ono, mwinamwake ndi kubwerezabwereza kochepa, ndipo pang'onopang'ono awonjezere pamene mphamvu zawo ndi chipiriro zikukula. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi ngati simukudziwa momwe mungapangire masewera atsopano.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mkaidi Squat?

• Jump Squat: Uwu ndi mtundu wosinthika kwambiri wa Mkaidi Squat, pomwe mumadumpha mwachangu kuchokera pamalo a squat, ndikuwonjezera mphamvu zama cardio ndi mphamvu pakulimbitsa thupi.
• Sumo Squat: Pakusiyana uku, mutenga mawonekedwe okulirapo ndi zala zanu zolozera kunja, kuloza minofu yosiyanasiyana m'miyendo yanu ndi ma glutes.
• Chibugariya Split Squat: Kusiyana kwa squat uku kumaphatikizapo kuyika phazi limodzi pa benchi kapena sitepe kumbuyo kwanu, zomwe zimawonjezera vuto lanu ndikugwira ntchito minofu yanu mosiyana.
• Squat Pamwamba: Mtundu uwu umaphatikizapo kugwiritsira ntchito barbell kapena dumbbells pamwamba pamene mukuchita squat, zomwe zimawonjezera vuto linalake pakatikati ndi mapewa anu.

Izinto zokufunda ezishisa ezivumelekile Mkaidi Squat?

• Ma Deadlifts amaphatikizana ndi Akaidi akaidi poyang'ana pa unyolo wam'mbuyo, kuphatikizapo hamstrings ndi glutes, zomwe zimagwiranso ntchito mu squats koma pang'ono, motero zimatsimikizira kukula kwamphamvu kwamphamvu.
• Ma Step-ups amalumikizananso bwino ndi Prisoner Squats pamene akugwiranso ntchito ma quads ndi glutes, koma onjezani gawo la maphunziro a unilateral, kuthandiza kukonza kusalingana kulikonse pakati pa kumanzere ndi kumanja kwa thupi.