Squat - Kubwerera

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Squat - Kubwerera

The Squat - Back ndi ntchito yolimbitsa thupi yotsika kwambiri yomwe imayang'ana kwambiri ma quadriceps, glutes, ndi hamstrings, komanso imagwira pachimake ndikuwongolera mphamvu zonse. Ndioyenera kwa aliyense, kuyambira oyamba kupita ku okonda masewera olimbitsa thupi, chifukwa chazovuta zake zosinthika kutengera kulemera komwe amagwiritsidwa ntchito. Anthu amatha kusankha masewerowa chifukwa amatha kupititsa patsogolo mphamvu za mwendo, kuwongolera bwino komanso kuyenda bwino, ndikuthandizira mayendedwe abwinoko m'moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Squat - Kubwerera

• Inhale, sungani pachimake chanu ndikugwada pang'onopang'ono mawondo anu kuti muchepetse thupi lanu ngati kuti mwakhalanso pampando, ndikusunga chifuwa chanu ndi msana wanu molunjika.
• Pitirizani kutsitsa mpaka ntchafu zanu zikufanana ndi pansi, kuonetsetsa kuti mawondo anu akugwirizana ndi mapazi anu ndipo musapitirire zala zanu.
• Exhale pamene mukukankhira zidendene zanu kuti mukweze thupi lanu kubwerera kumalo oyambira, kusunga pachimake chanu chikugwira ntchito nthawi yonseyi.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Squat - Kubwerera

• Kuzama Koyenera: Kulakwitsa kofala sikuzama mokwanira. Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Kuyenda kwathunthu kumeneku kudzakhudza thupi lanu lonse lakumunsi ndi pachimake.
• Pewani Kugwa kwa Knee: Samalani kuti mawondo anu asalowe mkati. Ayenera kukhala pamzere ndi mapazi anu mumayendedwe onse. Izi zidzakuthandizani kupewa kuvulala ndikuwonetsetsa kuti mukuchita minofu yoyenera.
• Gwirani Ntchito Yanu: Sungani maziko anu akugwira ntchito pagulu lonse. Izi zidzakuthandizani kukhazikika thupi lanu ndikuteteza kumbuyo kwanu.
• Kutentha: Musanachite squat, onetsetsani kuti mukutenthetsa thupi lanu, makamaka miyendo yanu ndi minofu yapakati. Izi

Squat - Kubwerera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Squat - Kubwerera?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Squat - Back Back, koma ndikofunikira kuti muyambe ndi zolemera zopepuka ndikuyang'ana pakupanga mawonekedwewo musanawonjezere kulemera. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri amene akukutsogolerani poyamba kuti atsimikizire kuti mukuchita bwino komanso mosamala. Mawonekedwe olakwika angayambitse kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Squat - Kubwerera?

• Front Squat: Pakusiyana uku, chotchingira chimayikidwa kutsogolo kwa mapewa anu, chomwe chimasuntha kuyang'ana kwambiri pa quads ndi kumtunda kumbuyo.
• Squat Pamwamba: Kusintha kwa squat uku kumafuna kuti mugwire chotchinga cham'mwamba pamene mukugwedezeka, ndikuwonjezera kufunikira kwapakati ndi mapewa anu.
• Zercher Squat: Apa, barbell imagwiridwa mu khola la zigongono zanu, zomwe zingathandize kusintha kaimidwe kanu ndikuyang'ana pakatikati ndi kumbuyo kwanu.
• Bokosi Squat: Kusintha kumeneku kumaphatikizapo kugwada pansi pa bokosi kapena benchi ndiyeno kuyimirira, zomwe zingakuthandizeni kuyang'ana pa mawonekedwe ndi kuya.

Izinto zokufunda ezishisa ezivumelekile Squat - Kubwerera?

• Ma Deadlifts amagwiranso ntchito bwino ndi Squats - Kubwerera chifukwa amayang'ana pa unyolo wakumbuyo, kuphatikiza kumbuyo, glutes, ndi hamstrings, zomwe zimapereka kulimbitsa thupi kwathunthu kwa thupi pophatikiza ndi ma squats.
• Masitepe amathanso kupititsa patsogolo ubwino wa Squats - Kubwerera poyang'ana ma quads, glutes, ndi hamstrings, koma ndi kutsindika kowonjezera pa mphamvu ya unilateral, kuthandiza kukonza kusalinganika kulikonse pakati pa kumanzere ndi kumanja kwa thupi.