Potty Squat ndi Thandizo

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Potty Squat ndi Thandizo

Potty Squat ndi Thandizo ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti apititse patsogolo mphamvu zochepetsera thupi, kusinthasintha, ndi kusinthasintha, makamaka kutsata glutes, quads, ndi hamstrings. Zochita izi ndizoyenera kwa anthu amagulu onse olimbitsa thupi, kuphatikizapo oyamba kumene, chifukwa amalola kugwiritsa ntchito chithandizo cha kukhazikika kowonjezera. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti azitha kulimbitsa thupi, kuwongolera kuyenda, komanso kuchepetsa ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Potty Squat ndi Thandizo

• Imani ndi mapazi anu motalikirana m'lifupi m'lifupi, zala zanu zolozera kunja pang'ono, ndipo gwirani chinthu chothandizira ndi manja anu onse.
• Yambani kuchita masewera olimbitsa thupi mwa kugwada ndi kutsitsa thupi lanu ngati kuti mukukhala pampando, nsana wanu ukhale wowongoka ndi chifuwa chanu ndi mutu wanu.
• Pitirizani kutsitsa thupi lanu mpaka ntchafu zanu zikufanana ndi pansi, kuonetsetsa kuti mawondo anu ali pamwamba pa akakolo anu.
• Dzikankhireni pang'onopang'ono kumalo oyambira pogwiritsa ntchito minofu ya mwendo wanu, kusungabe chinthu chothandizira panthawi yonseyi.

Izinto zokwenza Potty Squat ndi Thandizo

• Gwiritsani Ntchito Thandizo: Ngati ndinu oyamba kapena muli ndi vuto, gwiritsani ntchito chithandizo cholimba ngati khoma kapena mpando. Izi zidzakuthandizani kuti mukhalebe bwino ndikupewa kugwa kapena kuvulala. Kumbukirani, chithandizo chilipo kuti chikuthandizeni, osati kunyamula kulemera kwanu konse.
• Kuzama kwa Squat: Gwirani pansi ngati kuti mwakhalanso pampando, kupita pansi momwe kusinthasintha kwanu kumakulolani. Komabe, pewani kutsika kwambiri chifukwa kungakupangitseni kupanikizika kwambiri pamaondo anu. Mantchafu anu ayenera kukhala ofanana ndi pansi kapena pamwamba pang'ono.
• Sungani Msana Wanu Wowongoka: Kulakwitsa kofala ndiko kusaka kapena kuzungulira msana wanu panthawi ya squat. Izi zingayambitse kuvulala kwa msana. M'malo mwake, sungani msana wanu molunjika ndipo chifuwa chanu chikwezedwe panthawi yonse yochita masewera olimbitsa thupi.
• Thamangani

Potty Squat ndi Thandizo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Potty Squat ndi Thandizo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Potty Squat ndi Support. Ndizochita masewera olimbitsa thupi kuyambira chifukwa chothandizira (monga mtengo kapena chimango cha chitseko) chimathandiza kusunga bwino ndi mawonekedwe. Ndikofunika kuti muyambe ndi kuyenda momasuka ndikuwonjezera pang'onopang'ono pamene kusinthasintha kumakula. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, amalangizidwa kuti ayambe pang'onopang'ono ndikuwonetsetsa kuti ali oyenerera kuti asavulale. Ngati pali vuto lililonse, lingakhale lingaliro labwino kukaonana ndi akatswiri olimbitsa thupi kapena othandizira olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Potty Squat ndi Thandizo?

• Squat Yothandizira Khoma: Pakusiyana uku, mutha kuchita squat ndi nsana wanu motsutsana ndi khoma, kupereka chithandizo chowonjezera ndi kukhazikika.
• Squat Yothandizidwa ndi Mpando: Izi zimaphatikizapo kugwiritsa ntchito mpando wothandizira, pamene mumagwada pansi ngati kuti mukufuna kukhala, ndiyeno kuyimirira popanda kukhala pansi.
• The Squat with Resistance Band: Kusiyanaku kumaphatikizapo kugwiritsa ntchito gulu lolimbana ndi ntchafu zanu kuti mupereke chithandizo chowonjezera ndi kukana panthawi ya squat.
• The TRX Squat: Kusiyanaku kumagwiritsa ntchito njira yoyimitsidwa ya TRX yothandizira. Mumagwiritsitsa zogwirira ntchito ndikutsamira pang'ono, zomwe zimakulolani kuti mugwedezeke mozama ndikukhazikika.

Izinto zokufunda ezishisa ezivumelekile Potty Squat ndi Thandizo?

• The Wall Sit ndi wothandizira wina wabwino kwambiri pamene akuyang'ana pakulimbikitsanso chipiriro mu minofu yapansi yomwe imagwiritsidwa ntchito mu Potty Squat ndi Thandizo, zomwe zingathandize kuonjezera nthawi ndi mphamvu ya squat.
• Kuchita masewera olimbitsa thupi a Hip Thrust kungathenso kuthandizira Potty Squat ndi Thandizo mwa kulimbikitsa minofu ya glute, potero kumapangitsa mphamvu ndi kukhazikika kofunikira kuti mukhale ndi malo ozama kwambiri mumphika wa potty.