Plyo Sit Squat

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gastrocnemius, Quadriceps, Soleus
• Amashwa eqhapho: Adductor Magnus

Ukuxhumana kwe Plyo Sit Squat

Plyo Sit Squat ndi masewera olimbitsa thupi omwe amaphatikiza kulimbitsa thupi komanso kulimbitsa mtima kwamtima, makamaka kulunjika minofu yapansi ya thupi monga glutes, quads, ndi hamstrings. Zochita izi ndi zabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kutengera kulimba. Anthu angafune kuphatikiza Plyo Sit Squats m'chizoloŵezi chawo chifukwa cha ubwino wake pakulimbikitsa mphamvu za minofu, kuwongolera bwino, ndi kulimbikitsa kutaya mafuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Plyo Sit Squat

• Tsitsani thupi lanu mu squat yakuya, kukankhira m'chiuno mwanu ndikugwada mpaka ntchafu zanu zikufanana ndi pansi.
• Kuchokera pamalo a squat awa, kanikizani zidendene zanu kuti mudumphe mmwamba, kutambasula miyendo yanu ndi chiuno mokwanira.
• Mukamatera, wongolerani kuthamanga kwanu ndikubwereranso pamalo a squat, kuwonetsetsa kuti mumatera pang'onopang'ono kuti musavulale.
• Bwerezani kusuntha kwa plyometric kwa kuchuluka komwe mukufuna kubwereza kapena nthawi yayitali.

Izinto zokwenza Plyo Sit Squat

• Fomu Yolondola: Chimodzi mwa zolakwika zomwe anthu amalakwitsa ndikusasunga mawonekedwe olondola. Mukakhala pansi, mawondo anu ayenera kukhala pamwamba pa akakolo anu, osati zala zanu. Msana wanu uyenera kukhala wowongoka, ndipo chifuwa chanu chiyenera kukwezedwa. Mukaphulika, onetsetsani kuti mukukankhira zidendene zanu, osati zala zanu. Izi zidzakuthandizani kugwirizanitsa minofu yoyenera ndikupewa zovuta zosafunikira pamaondo anu ndi kumbuyo.
• Yang'anirani Mayendedwe Anu: Musathamangire kuchita masewera olimbitsa thupi. Ndikofunikira kuwongolera mayendedwe anu, makamaka mukatsika kuchokera pakudumpha. Yendetsani mofewa kuti mutenge mphamvu ndikuteteza mafupa anu.
• Gwiritsani Ntchito Mikono Yanu: Anthu ambiri amaiwala kugwiritsa ntchito manja awo panthawiyi. Kwezerani manja anu kumbuyo

Plyo Sit Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Plyo Sit Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Plyo Sit Squat, koma ayenera kuyamba ndi kusinthidwa ngati akuwona kuti ndizovuta kwambiri poyamba. Ayeneranso kuwonetsetsa kuti akugwiritsa ntchito mawonekedwe oyenera kuti asavulale. Nthawi zonse ndi bwino kuyamba ndi mphamvu yopepuka ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi chipiriro zikukula. Kufunsana ndi katswiri wolimbitsa thupi kapena wophunzitsa kungakhale kopindulitsa kutsimikizira njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Plyo Sit Squat?

• Goblet Plyo Squat: Kusiyanaku kumaphatikizapo dumbbell kapena kettlebell, yomwe imakhala pachifuwa, kuti iwonjezere kukana kwa pyo sit squat.
• Bokosi Jump Squat: M'malo mongodumpha ndikudumpha m'malo, kusinthaku kumaphatikizapo kulumphira pabokosi kapena sitepe, kuonjezera vuto la minofu ya mwendo wanu ndi kugwirizana.
• Plyo Squat ya Myendo Umodzi: Kusiyana kumeneku kumaphatikizapo kuchita plyo sit squat pa mwendo umodzi panthawi, zomwe zimawonjezera zovuta ndikuwongolera mwendo uliwonse payekha.
• Plyo Squat ndi Mbali Yam'mbali: Kusiyanaku kumaphatikizapo sitepe yotsatira pakati pa squat iliyonse, yomwe imawonjezera kusintha kwa njira ndikugwira ntchito kunja kwa ntchafu ndi glutes kuwonjezera pa minofu yachizolowezi yomwe imayendetsedwa ndi plyo sit squat.

Izinto zokufunda ezishisa ezivumelekile Plyo Sit Squat?

• Bokosi Kudumpha: Mofanana ndi Plyo Sit Squats, Box Jumps imayang'ananso pakupanga mphamvu zochepa za thupi ndi mphamvu, kupititsa patsogolo ubwino wa maphunziro a plyometric mwa kutsutsa minofu ya mwendo wanu mosiyana.
• Burpees: Burpees ndi masewera olimbitsa thupi athunthu omwe amatha kuthandizira Plyo Sit Squats powonjezera kugunda kwa mtima wanu kuti mukhale ndi mtima wabwino komanso kutsutsa mphamvu zanu zam'munsi ndi kupirira, ndikupangitsa kuti masewera anu azikhala omveka bwino komanso oyenerera.