Quarter Squat

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mexau Karala

Ukuxhumana kwe Quarter Squat

Quarter Squat ndi masewera olimbitsa thupi otsika omwe amalimbitsa ma quadriceps, glutes, ndi hamstrings, komanso amathandizira kuyenda bwino ndi kuyenda. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene kapena omwe ali ndi vuto la mawondo chifukwa amafunikira mawondo opindika pang'ono kusiyana ndi squat yathunthu, kuchepetsa kupsinjika komwe kungachitike. Anthu angafune kutero chifukwa imapangitsa kuti miyendo ikhale yolimba komanso mphamvu, zomwe zimatha kusintha zochitika za tsiku ndi tsiku komanso masewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Quarter Squat

• Yambani masewerawa popinda mawondo anu ndikukankhira chiuno ndi matako kumbuyo ngati mukukhala pampando, koma muzitsitsa thupi lanu pafupifupi kotala la njira pansi.
• Onetsetsani kuti mawondo anu akugwirizana ndi mapazi anu ndipo musadutse zala zanu, ndikusunga msana wanu molunjika komanso pachimake chanu.
• Imani kaye pang'ono pamalo a squat awa musanadumphe zidendene zanu kuti mubwerere pomwe munayambira, kuyimirira.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhala bwino nthawi zonse.

Izinto zokwenza Quarter Squat

• Kuyenda Koyenera: Kulakwitsa kofala ndiko kupindika kuchokera m'chiuno, zomwe zimatha kusokoneza msana wanu. M'malo mwake, muyenera kuyambitsa kuyenda kuchokera m'chiuno mwanu, ngati kuti mwatsala pang'ono kukhala pampando. Sungani chifuwa chanu ndi msana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi.
• Kuzama kwa Squat: Monga momwe dzinalo likusonyezera, kotala squat imafuna kuti muchepetse thupi lanu kotala la njira yotsika. Kuthamanga mopitirira muyeso kapena kutsika pang'onopang'ono kungachepetse mphamvu ya masewera olimbitsa thupi ndipo kungayambitse kuvulala.
• Knee Position: Gwirani mawondo anu molunjika pa akakolo anu pamene mukukwera. Kulola mawondo anu kugwa kapena kukankhira kutali kwambiri kungayambitse kuvulala kwa mawondo.
• Njira Yopumira: Pumirani pamene mukutsitsa thupi lanu

Quarter Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Quarter Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Quarter Squat. Ndilo poyambira kwambiri kwa omwe ayamba kumene kukhala olimba chifukwa amathandizira kuti thupi likhale lolimba komanso lokhazikika. Komabe, ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi wolimbitsa thupi kapena wotsogolera akatswiri poyambira kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Quarter Squat?

• Jumping Quarter Squat: Kusiyanaku kumawonjezera chinthu cha plyometric pakuchita masewera olimbitsa thupi, komwe mumadumphira kwambiri kuchokera pagawo la squat, ndikuwonjezera vuto la mtima ndi minyewa.
• Quarter Squat yokhala ndi Resistance Band: Kusiyanaku kumaphatikizapo kugwiritsa ntchito gulu lolimbana ndi ntchafu kapena akakolo anu, kukulitsa chidwi cha glutes ndi minofu ya m'chiuno.
• Barbell Quarter Squat: Kusiyanaku kumaphatikizapo kuyika belu pamapewa anu, kuwonjezera kulemera kwa masewera olimbitsa thupi ndikuwonjezera vuto la minofu yanu yapansi.
• Quarter Squat ndi Ma Dumbbells: Kusiyanaku kumaphatikizapo kugwira dumbbell m'dzanja lililonse pamene mukuchita kotala squat, kuwonjezera kukana ndi kugwirizanitsa dzanja lanu ndi minofu ya mapewa.

Izinto zokufunda ezishisa ezivumelekile Quarter Squat?

• Ma Deadlifts ndi masewera ena abwino kwambiri omwe amaphatikizana ndi Quarter Squats chifukwa amayang'ana minofu yam'mbuyo (hamstrings, glutes, ndi m'munsi), zomwe zimapereka chitukuko chokwanira cha mphamvu pamene chikuphatikizidwa ndi kutsogolo kwa unyolo wa squats.
• Kukweza kwa ng'ombe kungathenso kuthandizira Quarter Squats polimbitsa minofu ya m'munsi ya mwendo, yomwe nthawi zambiri imanyalanyazidwa muzochita zolimbitsa thupi, potero kumapangitsa kuti miyendo ikhale yolimba komanso yokhazikika.