Sled Full Hack Squat

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Ukuxhumana kwe Sled Full Hack Squat

The Sled Full Hack Squat ndi masewera olimbitsa thupi omwe amayang'ana makamaka ma quads, glutes, ndi hamstrings, kupereka kulimbitsa thupi kwathunthu kwa thupi. Ndi yabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa cha kukana kwake kosinthika komanso kuthekera koyang'ana magulu ena a minofu. Anthu amatha kusankha masewerawa kuti athe kupititsa patsogolo mphamvu za mwendo, kupititsa patsogolo matanthauzo a minofu, komanso kulimbikitsa masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sled Full Hack Squat

• Dzikhazikitseni pansi pa zoyala pamapewa, kuyimirira ndi nsana wanu motsutsana ndi pedi ndipo mapazi anu motalikirana ndi mapewa papulatifomu.
• Tsitsani thupi lanu mwa kugwada pa mawondo, kusunga msana wanu molunjika ndi kugwirizana ndi makina, mpaka ntchafu zanu zikufanana ndi nsanja.
• Kanikizani zidendene zanu kuti muwongole miyendo yanu ndikubwerera pomwe mudayambira, kuonetsetsa kuti simukutseka mawondo anu pamwamba pakuyenda.
• Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna cha reps, nthawi zonse kusunga ulamuliro ndi mawonekedwe oyenera.

Izinto zokwenza Sled Full Hack Squat

• Kuyenda Koyendetsedwa: Mukamapanga Sled Full Hack Squat, ndikofunikira kuti mugwiritse ntchito pang'onopang'ono, mowongolera. Tsitsani thupi lanu mpaka ntchafu zanu zifanane ndi nsanja, kenaka bwererani kumalo oyambira. Pewani kulakwitsa kofulumira kusuntha kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake, chifukwa izi zingachepetse mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
• Kulemera Koyenera: Yambani ndi kulemera komwe mungathe kukweza bwino kwa 8-12 reps. Ngati mukuvutika kuti mumalize ma reps, kulemera kwake kumakhala kolemetsa. Kumbali ina, ngati mutha kuchita mopitilira 12 kubwereza, kulemera kwake ndikopepuka kwambiri. Kugwiritsa ntchito kulemera koyenera kumatsimikizira kuti muli

Sled Full Hack Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sled Full Hack Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Sled Full Hack Squat, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe olondola ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena woyang'anira gym-goer wodziwa zambiri kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kuti muyambe kutentha ndi kutambasula pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sled Full Hack Squat?

• Dumbbell Hack Squat ndi mtundu winanso womwe mumagwiritsa ntchito ma dumbbells m'malo mwa silori kapena barbell, kumapereka kusuntha kwaufulu komanso kulimbitsa minofu yokhazikika.
• The Smith Machine Hack Squat ndi njira yotetezeka kwa oyamba kumene, pogwiritsa ntchito njira yokhazikika yoyendamo kuti muwonetsetse mawonekedwe oyenera ndikuchepetsa chiopsezo cha kuvulala.
• The Front Hack Squat ndi kusiyana komwe kulemera kumachitikira kutsogolo kwa thupi, kuyika kutsindika kwambiri pa quadriceps ndi minofu yapakati.
• Single Leg Hack Squat ndi mtundu wovuta womwe umagwira mwendo umodzi pa nthawi, kuwongolera bwino komanso kulumikizana kwinaku ndikupatula mwendo uliwonse kuti uchite masewera olimbitsa thupi kwambiri.

Izinto zokufunda ezishisa ezivumelekile Sled Full Hack Squat?

• Ng'ombe Imautsa: Zochitazi zimakwaniritsa Sled Full Hack Squat poyang'ana minofu ya ng'ombe, gulu la minofu lomwe silingagwire ntchito kwambiri panthawi ya squat. Kulimbitsa minofu imeneyi kungapangitse mphamvu zonse za mwendo ndi kukhazikika, kuthandizira kugwira ntchito kwa squat.
• Deadlifts: Deadlifts imathandizira Sled Full Hack Squat poyang'ana minofu yam'mbuyo yam'mbuyo, kuphatikizapo hamstrings ndi glutes, komanso kumunsi kumbuyo. Izi zingathandize kuchepetsa ntchito yoyang'ana kutsogolo kwa squat, zomwe zimapangitsa kuti thupi likhale lolimba kwambiri.