Sled Hack Squat

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ntandaro ya kurimala
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Sled Hack Squat

The Sled Hack Squat ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana kwambiri ma quadriceps, glutes, ndi hamstrings, omwe amapereka masewera olimbitsa thupi kuti azilimbitsa ndi toning. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu zaumwini ndi kupirira. Anthu angafune kuchita masewerawa chifukwa sikuti amangowonjezera mphamvu za thupi komanso kutanthauzira kwa minofu, komanso kumapangitsa kuti thupi likhale lolimba, lokhazikika, komanso masewera onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sled Hack Squat

• Ikani mapazi anu m'lifupi m'lifupi la phazi pa nsanja ya phazi, kuonetsetsa kuti zala zanu zikuloza kunja pang'ono.
• Yambani masewera olimbitsa thupi mwa kugwada pa mawondo anu ndi m'chiuno kuti muchepetse thupi lanu, kukhala ndi msana wowongoka ndikusunga zidendene zanu papulatifomu.
• Pitirizani kudzitsitsa mpaka ntchafu zanu zikhale zofanana ndi nsanja, onetsetsani kuti mawondo anu akugwirizana ndi mapazi anu ndipo musawalole kuti apitirire kupitirira zala zanu.
• Kanikizani zidendene zanu kuti muwonjeze miyendo yanu ndikubwerera pamalo oyamba, kuonetsetsa kuti simukutseka mawondo anu pamwamba pakuyenda.

Izinto zokwenza Sled Hack Squat

• Mayendedwe Oyendetsedwa: Pewani kuthamangitsa mayendedwe. Tsitsani sled pang'onopang'ono komanso bwino, kuonetsetsa kuti mawondo anu sapitirira zala zanu. Ichi ndi cholakwika chofala chomwe chingapangitse zovuta zosafunikira pamaondo anu. Kankhirani mmbuyo pogwiritsa ntchito zidendene zanu, osati zala zanu.
• Khalani ndi Kaimidwe: Sungani chifuwa chanu mmwamba ndi mutu wanu kuyang'ana kutsogolo panthawi yonse yochita masewera olimbitsa thupi. Pewani kuzungulira mapewa anu kapena kupindika msana, chifukwa izi zingayambitse kuvulala kwamsana.
• Kuzama kwa Squat: Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Izi zimagwiritsa ntchito minofu yambiri ndikuwonjezera mphamvu ya masewera olimbitsa thupi. Komabe, musatsike kwambiri chifukwa zimatha kukupatsirani maondo anu. 5

Sled Hack Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sled Hack Squat?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Sled Hack Squat. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi yemwe akukutsogolerani poyambira pakuchita masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kumvetsera thupi lanu osati kudzikakamiza mofulumira kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sled Hack Squat?

• Wide Stance Sled Hack Squat: Kusiyanaku kumayang'ana ntchafu zamkati ndikumangirira kuposa squat yachikhalidwe ya sled hack.
• Narrow Stance Sled Hack Squat: Kusiyanaku kumatsindika kwambiri za quadriceps poyerekeza ndi squat yokhazikika ya sled hack.
• Sled Hack Squat ndi Ng'ombe Kukweza: Kusintha kumeneku kumawonjezera kukwera kwa ng'ombe kumapeto kwa kayendetsedwe ka squat, kupereka kulimbitsa thupi kwathunthu kwa thupi.
• Sled Hack Squat yokhala ndi Magulu Otsutsa: Kusiyanaku kumaphatikizapo magulu otsutsa kuti awonjezere mphamvu ya masewera olimbitsa thupi ndikuchita minofu mosiyana.

Izinto zokufunda ezishisa ezivumelekile Sled Hack Squat?

• Mapapu: Mapapo ndi ntchito ina yowonjezera yowonjezera ku Sled Hack Squat monga momwe amachitiranso minofu ya m'munsi mwa thupi, koma ndikuyang'anitsitsa bwino komanso kukhazikika, zomwe zingathandize kupititsa patsogolo ntchito yonse mu Sled Hack Squat.
• Ng'ombe Imautsa: Ngakhale Sled Hack Squat makamaka imayang'ana minofu yayikulu m'munsi mwa thupi, Ng'ombe Yokwera imatha kuthandizira kulimbikitsa minofu yaing'ono, yokhazikika m'matumbo a ng'ombe, ndikupereka masewera olimbitsa thupi kwambiri.