Squat to Overhead Fikirani ndi Twist

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

Ukuxhumana kwe Squat to Overhead Fikirani ndi Twist

The Squat to Overhead Reach with Twist ndi masewera olimbitsa thupi athunthu omwe amathandizira kusinthasintha, kulimbitsa minofu yapakati, komanso kulimbitsa thanzi la mtima. Ndi yabwino kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga odziwa bwino ntchito yawo, kufunafuna kuwongolera thanzi lawo lonse. Zochita izi ndizopindulitsa makamaka chifukwa zimagwira magulu angapo a minofu panthawi imodzi, kulimbikitsa kaimidwe kabwino, kuwonjezereka kwa kuyenda, ndi kutentha kwa calorie.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Squat to Overhead Fikirani ndi Twist

• Pamene mukuchita squat, tambasulani manja anu patsogolo panu pamtunda wa mapewa kuti muthandize kukhalabe bwino.
• Kanikizani zidendene zanu kuti muimirire, nthawi yomweyo mukukweza manja anu molunjika pamwamba.
• Mukayimirira ndi manja anu atakwezedwa, tembenuzirani kumtunda kwa thupi lanu kumanja, kupotoza m'chiuno pamene mukuyang'ana kutsogolo.
• Bwererani kumalo oyambira ndikubwereza masewero olimbitsa thupi, kusinthasintha mbali yomwe mumapotoza pambuyo pa squat iliyonse.

Izinto zokwenza Squat to Overhead Fikirani ndi Twist

• Kuyenda Kwambiri: Pamene mukuyimirira kuchokera ku squat, fikirani manja anu pamwamba ndikupotoza torso yanu kumbali imodzi. Ndikofunikira kusuntha uku mokhazikika kuti musavulale. Kuthamanga mothamanga kapena kugwiritsa ntchito mphamvu osati mphamvu ya minofu ndi kulakwitsa kofala.
• Kugwiritsa Ntchito Kore: Zochita izi sizongokhudza miyendo ndi mikono, komanso pachimake. Phatikizani maziko anu pamayendedwe onse, makamaka panthawi yopindika. Izi zidzakuthandizani kuti mukhale okhazikika komanso okhazikika, komanso gwiritsani ntchito minofu yanu ya m'mimba mogwira mtima.
• Kupumira: Pumira mpweya pamene ukugwada pansi n’kupuma pamene ukuimirira ndi kupotokola. Zoyenera

Squat to Overhead Fikirani ndi Twist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Squat to Overhead Fikirani ndi Twist?

Inde, oyamba kumene atha kuchita Squat to Overhead Reach ndi Zolimbitsa thupi za Twist. Komabe, ayambe ndi kulemera kopepuka kapena osalemera konse kuti azolowere kuyenda. Ayeneranso kuganizira za kusunga mawonekedwe oyenera kuti asavulale. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa thupi mukayamba chizolowezi chatsopano cholimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Squat to Overhead Fikirani ndi Twist?

• Thruster: Awa ndi masewera olimbitsa thupi omwe mumachita squat yakutsogolo ndikukankhira pamutu ndikusuntha kwamadzi kumodzi mukayimirira.
• Squat Pamwamba: Kusiyanaku kumaphatikizapo kugwiritsira ntchito barbell kapena ma dumbbells awiri pamwamba ndi manja otambasulidwa panthawi yonse ya squat.
• Kettlebell Swing to Overhead: Kusintha kwakukulu kumeneku kumaphatikizapo kusuntha kettlebell pakati pa miyendo yanu ndikukwera pamwamba, kuphatikizapo squat yaing'ono pamene mukugwedezeka.
• Dumbbell Squat to Overhead Tricep Extension: Kusiyanaku kumaphatikizapo kunyamula dumbbell m'dzanja lililonse, kukwera pansi, ndikuwonjezera zolemera pamwamba pa tricep extension pamene mukuyima.

Izinto zokufunda ezishisa ezivumelekile Squat to Overhead Fikirani ndi Twist?

• Deadlifts: Deadlifts amathandizira Squat kupita ku Overhead Reach ndi Twist mwa kulimbikitsa msana, hamstrings, ndi glutes, zomwe ndi minofu yofunika kwambiri yomwe imagwiritsidwa ntchito popotoza ndikusunga bata panthawi ya squat.
• Zopotoza zaku Russia: Zopotoza zaku Russia ndi masewera olimbitsa thupi omwe amakwaniritsa Squat to Overhead Reach ndi Twist polunjika pa obliques, kupititsa patsogolo kupotoza ndikuwongolera mphamvu ndi kukhazikika kwapakati.