Squat Thrust

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

Ukuxhumana kwe Squat Thrust

The Squat Thrust ndi masewera olimbitsa thupi amphamvu, athunthu omwe amawonjezera mphamvu, kulimba mtima, komanso kulimba mtima kwamtima. Ndi masewera olimbitsa thupi abwino kwambiri kwa aliyense, kuyambira oyamba kumene mpaka othamanga otsogola, akuyang'ana kuti azitha kuwongolera thupi lawo ndikuwotcha zopatsa mphamvu. Zochita zolimbitsa thupizi ndizopindulitsa kwambiri chifukwa zimalimbana ndi magulu angapo a minofu nthawi imodzi, kulimbikitsa kulimbitsa thupi komanso kuchita bwino pamachitidwe olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Squat Thrust

• Tsitsani thupi lanu kukhala squat ndikuyika manja anu pansi patsogolo panu.
• Bwezerani mapazi anu mmbuyo mofulumira, kukulitsa miyendo yanu kumbuyo kwanu ndikugwera pamalo okankhira mmwamba.
• Mwamsanga bweretsani mapazi anu m'manja mwanu, kubwerera kumalo a squat.
• Imirirani mowongokanso, ndikukankhira zidendene zanu ndikukulitsa m'chiuno ndi mawondo anu, ndikumaliza kugunda kumodzi. Bwerezani ndondomekoyi pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Squat Thrust

• Mayendedwe Oyendetsedwa: Pewani kuthamangitsa mayendedwe. Gawo lirilonse la Squat Thrust liyenera kuchitidwa mwadongosolo. Kuthamanga kungayambitse mawonekedwe osasamala, omwe samangochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala.
• Kuyenda Kwathunthu: Onetsetsani kuti mukuchita masewerawa kudzera mumayendedwe ake onse. Pamene mukuchita squat, pitani pansi momwe kusinthasintha kwanu kumakulolani, mpaka ntchafu zanu zikhale zofanana ndi pansi. Mukabwerera mu thabwa, tambasulani miyendo yanu mokwanira. Kuchepetsa kusuntha uku kungachepetse phindu la masewerawo.
• Pitirizani Kuchita Zolimbitsa Thupi: Pazochita zolimbitsa thupi, sungani minofu yanu yayikulu. Izi

Squat Thrust Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Squat Thrust?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Squat Thrust. Ndi masewera olimbitsa thupi athunthu omwe amalunjika miyendo, mikono, ndi pachimake. Komabe, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikuwonetsetsa kuti ali ndi mawonekedwe oyenera kuti asavulale. Angafunenso kusintha zolimbitsa thupi kuti zisakhale zolimba, monga kubwerera m'malo mwa thabwa m'malo modumpha. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Squat Thrust?

• Tuck Jump Squat Thrust: Izi ndizofanana ndi burpee, koma m'malo modumpha pafupipafupi, mumachita kulumpha komwe mumabweretsa mawondo anu pachifuwa chanu.
• Plank Jack Squat Thrust: Mwakusiyana uku, mukankhira mapazi anu kumbuyo kwa thabwa, mumawagawanitsa ndikuwabweretsanso pamodzi musanabwerere ku squat.
• Single Leg Squat Thrust: Uku ndikusintha kovutirapo komwe mumachita masewera olimbitsa thupi pogwiritsa ntchito mwendo umodzi panthawi imodzi.
• Mountain Climber Squat Thrust: Mukakankhira mapazi anu kumbuyo kwa thabwa, mumapanga gulu la okwera mapiri musanabwerere ku squat.

Izinto zokufunda ezishisa ezivumelekile Squat Thrust?

• Ma Mountain Climbers amathandiziranso Squat Thrusts pamene amayang'ana minofu yomweyi komanso imapangitsa kuti mtima ukhale wolimba, zomwe zingathandize kuonjezera mphamvu ya Squat Thrusts yanu.
• Mapapo ndi ntchito ina yabwino kwambiri yolumikizirana chifukwa amaloza minofu ya m'munsi yomweyi monga Squat Thrusts, koma kuchokera mbali ina, kuthandiza kuwongolera bwino komanso kukhazikika, zomwe ndizofunikira kuti muzichita bwino.