Sled Kugona Squat

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Ntandaro ya kurimala
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Sled Kugona Squat

Sled Lying Squat ndi masewera olimbitsa thupi otsika omwe amalunjika ndikulimbitsa ma glutes, hamstrings, quads, ndi ana a ng'ombe. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yolimbitsa thupi. Anthu angafune kuchita masewera olimbitsa thupi osati kungolimbitsa thupi komanso kupirira, komanso kuti azitha kuchita bwino, kukhazikika komanso kuchita bwino pamasewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sled Kugona Squat

• Ndi manja anu, gwirani zogwirizira za makinawo ndikukankhira mapazi anu papulatifomu, kukulitsa miyendo yanu ndi kukankhira kulemera kwake, koma pindani pang’ono m’mawondo anu kuti musawatseke.
• Pang'onopang'ono chepetsani kulemera kwake popinda mawondo anu ndikuwabweretsa ku chifuwa chanu, kuonetsetsa kuti mapazi anu asasunthike papulatifomu ndipo nsana wanu usagwedezeke motsutsana ndi sled.
• Imani pang'onopang'ono pamene miyendo yanu ili pamtunda wa digirii 90, kenaka kanikizani kulemera kwanu kumalo oyambira.
• Bwerezani masewera olimbitsa thupi kuti muwonjezere kuchuluka komwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Sled Kugona Squat

• Maonekedwe Oyenera: Pamene mukukankhira nsanja kutali, onetsetsani kuti mawondo anu akugwirizana ndi mapazi anu ndipo musamangirire mkati kapena kunja. Mawondo anu ayenera kupindika pamtunda wa madigiri 90 pansi pa kayendetsedwe kake. Pewani kutseka mawondo mukamatambasula miyendo yanu, chifukwa izi zingayambitse kuvulala pamodzi.
• Mayendedwe Oyendetsedwa: Ndikofunikira kuwongolera kayendetsedwe kazochita zonse. Kankhirani nsanja kutali ndi zidendene zanu ndi mipira ya mapazi anu, osati zala zanu. Pewani kulola kuti kulemera kubwerere pansi pambuyo pokankhira mmwamba. Izi zitha kuvulaza ndipo sizigwira ntchito bwino minofu yanu.
• Kupumira: Pumira mpweya pamene ukuchepetsa thupi ndi kupuma monga momwe umachitira

Sled Kugona Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sled Kugona Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Sled Lying Squat. Komabe, ndikofunikira kuti muyambe ndi kulemera kochepa kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena wopita ku masewera olimbitsa thupi amayang'anira magawo angapo oyamba kuti apereke malangizo ndi mayankho. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sled Kugona Squat?

• Kukoka kwa Sled: Mwakusiyana uku, mumakoka chowongolera chaku thupi lanu, kulunjika kumbuyo kwanu, ma biceps, ndi hamstrings.
• Sled Drag: Mumangirira chingwe ku sled ndikuyenda kapena kuthamanga kutsogolo, kuyang'ana pa glutes, hamstrings, ndi ana a ng'ombe.
• Sled Row: Gwirizanitsani chingwe ku sled ndikuchikokera kwa inu, mofanana ndi kuyendetsa, kugwiritsira ntchito msana wanu, biceps, ndi mapewa.
• Sled Chest Press: Kankhirani sled kutali ndi chifuwa chanu, kulunjika pachifuwa chanu, triceps, ndi mapewa.

Izinto zokufunda ezishisa ezivumelekile Sled Kugona Squat?

• Deadlifts: Deadlifts imathandizira Sled Lying Squats mwa kulimbikitsa m'munsi kumbuyo, hamstrings, ndi glutes, zomwe zonse zimakhudzidwa ndi squatting motion, ndipo zingathandize kupewa kuvulala ndi kupititsa patsogolo mphamvu zakuchita bwino mu sled squat.
• Ng'ombe Imautsa: Ng'ombe ya Ng'ombe ndi yowonjezera yopindulitsa kwa Sled Lying Squats pamene ikuyang'ana pa kulimbikitsa minofu ya ng'ombe, yomwe imapereka bata ndi mphamvu panthawi yopita kumtunda wa squat, kupititsa patsogolo ntchito yonse ya squat.