Squat kuti Mufike Pamwamba

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Squat kuti Mufike Pamwamba

The Squat to Overhead Reach ndi masewera olimbitsa thupi athunthu omwe amathandizira kusinthasintha, mphamvu, ndi kusinthasintha poyang'ana magulu angapo a minofu, kuphatikizapo glutes, ntchafu, pachimake, ndi mapewa. Zochita izi ndi zabwino kwa anthu pamlingo wonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Kuphatikiza Squat to Overhead Reach muzochita zanu kungathandize kulimbitsa thupi, kulimbikitsa kaimidwe kabwino, ndi kuonjezera mphamvu za thupi lonse, kupanga zolimbitsa thupi za tsiku ndi tsiku kukhala zosavuta kuchita.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Squat kuti Mufike Pamwamba

• Tsitsani thupi lanu kuti likhale la squat popinda mawondo anu ndikukankhira m'chiuno mwanu, ngati kuti mwakhala pampando.
• Pamene mukutsika mu squat, sungani chifuwa chanu ndi mawondo anu pa zala zanu.
• Mukakhala pamalo ozama kwambiri omwe mungathe kuwongolera, kanikizani zidendene zanu kuti muimirire, tambasulani manja anu ndikuwakweza pamwamba pamene mukukwera.
• Tsitsani manja anu kumbuyo kwanu ndikubwerera pamalo oyimilira kuti mutsirize kubwereza kamodzi, kenaka bwerezani zolimbitsa thupi za seti zomwe mukufuna.

Izinto zokwenza Squat kuti Mufike Pamwamba

• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Sizokhudza liwiro, koma kuwongolera ndi kulondola. Gwirani pansi pang'onopang'ono ndikukankhira zidendene zanu kuti muyime, kufikira mikono yanu pamwamba. Yang'anirani mayendedwe anu potsikiranso, kusunga mikono yanu motambasulira pamene mukubwerera ku malo a squat.
• Gwirani Ntchito Yanu: Zochita izi sizimangokhudza thupi lanu lakumunsi, zimagwiranso ntchito pachimake komanso kumtunda kwanu. Onetsetsani kuti mukuchitapo kanthu pamayendedwe anu onse, mu squat komanso pamene mukufika pamwamba. Izi zidzakuthandizani kuti mukhale okhazikika komanso okhazikika.
• Don

Squat kuti Mufike Pamwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Squat kuti Mufike Pamwamba?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Squat to Overhead Reach. Ndi masewera olimbitsa thupi athunthu omwe amagwira ntchito magulu angapo a minofu nthawi imodzi, kuphatikiza miyendo, glutes, pachimake, ndi mapewa. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi zolemera zopepuka kapena opanda zolemetsa konse, kuyang'ana mawonekedwe olondola kuti asavulale. Ayeneranso kuganizira zokawonana ndi katswiri wolimbitsa thupi kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Squat kuti Mufike Pamwamba?

• Thruster: Uku ndikusintha kwamphamvu kwambiri komwe mumagwiritsa ntchito belu pamapewa anu, kugwada pansi, kenako kuyimilira mowopsa uku mukukankhira belu kumutu.
• Squat Pamwamba: Pakusiyana uku, mumagwiritsa ntchito barbell pamwamba ndi manja anu motambasulira gulu lonselo, mukugwada pansi ndikuyimirira ndikusunga kulemera kwake.
• Kettlebell Swing to Overhead: Kusiyanaku kumayamba ndi kettlebell kugwedezeka kuchokera pakati pa miyendo yanu, ndiye pamene kettlebell ifika kutalika kwa mapewa, mumaikakamiza pamwamba.
• Single-Arm Dumbbell Squat to Press: Kusiyana kwapang'onopang'ono kumeneku kumaphatikizapo kugwira dumbbell m'dzanja limodzi pamtunda wa phewa, kuchita squat, kenako kukanikiza dumbbell pamwamba pamene mukuyima.

Izinto zokufunda ezishisa ezivumelekile Squat kuti Mufike Pamwamba?

• Ma Deadlifts amathandizira Squat to Overhead Reach pogwiritsa ntchito minofu yomweyi m'munsi mwa thupi ndi kumbuyo, koma ndi kayendedwe kosiyana, komwe kumathandiza kupititsa patsogolo mphamvu zonse ndi kukhazikika.
• Kuchita masewera olimbitsa thupi kumalimbitsa gawo lofikira pamwamba pa squat kuti lifike pamwamba, polimbikitsa makamaka ma deltoids ndi minofu yakumbuyo yakumbuyo, kuwongolera kusuntha ndi mphamvu zofikira pamwamba.