Squat ya Landmine ndi Press

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Nyankole machine
• Imimiselo eqhapho: Deltoid Anterior, Gluteus Maximus, Quadriceps

Ukuxhumana kwe Squat ya Landmine ndi Press

Landmine Squat and Press ndi masewera olimbitsa thupi omwe amaphatikiza squat ndi makina osindikizira apamwamba, kulunjika ndi kulimbikitsa magulu angapo a minofu kuphatikizapo miyendo, pakati, ndi mapewa. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amalimbikitsa kugwirizana, mphamvu, ndi mphamvu. Anthu angafune kuchita masewera olimbitsa thupi chifukwa amathandizira kulimbitsa thupi, kumathandizira kuchita masewera olimbitsa thupi, komanso mayendedwe atsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Squat ya Landmine ndi Press

• Imani moyang'anizana ndi belu, mapazi motalikirana m'lifupi ndi mapewa, ndi kugwada pansi kuti mugwire kumapeto kwa belu ndi manja onse, zikhato zikuyang'anizana.
• Kusunga chifuwa chanu mmwamba ndi kumbuyo mowongoka, kanikizani zidendene zanu kuti muimirire, kukweza barbell mpaka pachifuwa.
• Mukayimirira, kanikizani chotchinga cham'mwamba potambasula manja anu mokwanira, ndikumapindika pang'ono mawondo anu kuti muteteze msana wanu.
• Tsitsani kachitsuloko kubwerera kumtunda wa pachifuwa ndiyeno tambani pansi kuti mubwerere pomwe munayambira, kubwereza ndondomekoyi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Squat ya Landmine ndi Press

• Kugwirizana Kwambiri: Phatikizani maziko anu muzochita zonse. Izi zidzakuthandizani kuti mukhale oyenerera komanso okhazikika, kuchepetsa chiopsezo cha kuvulala. Zidzawonjezeranso mphamvu ya masewera olimbitsa thupi pophatikizapo magulu ambiri a minofu.
• Fomu Yolondola: Pamene mukuchita squat, onetsetsani kuti msana wanu ndi wowongoka ndipo chifuwa chanu chili mmwamba. Pewani kuzungulira msana wanu kapena kutsamira patali kwambiri, chifukwa izi zingapangitse kupsinjika kosafunikira pamsana wanu. Pamene mukuchita squat, mawondo anu ayenera kukhala ofanana ndi zala zanu, osati kulowa mkati kapena kupitirira.

Squat ya Landmine ndi Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Squat ya Landmine ndi Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Landmine Squat ndi Press. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wopita kumalo ochitira masewera olimbitsa thupi kuti ayang'anire kapena kukutsogolerani pochita masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino. Mofanana ndi masewera olimbitsa thupi, ngati mukumva ululu uliwonse, muyenera kusiya nthawi yomweyo ndikupempha malangizo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Squat ya Landmine ndi Press?

• Single Arm Landmine Squat and Press: Mukusintha uku, mumachita masewera olimbitsa thupi pogwiritsa ntchito mkono umodzi wokha, zomwe zimakulitsa zovuta pachimake chanu pomwe zimagwira ntchito kuti thupi lanu likhale lolimba.
• Squat ya Landmine ndi Press ndi Rotation: Kusinthaku kumaphatikizapo kuzungulira torso yanu pamene mukukankhira kulemera kwanu, komwe kumakupangitsani kuti mukhale ndi mphamvu zozungulira.
• Landmine Squat ndi Press ndi Alternating Arms: Kusiyanaku kumaphatikizapo kusinthana kwa mikono ndi rep iliyonse, zomwe zimapangitsa kuti minofu yanu ikhale yongopeka ndikuthandizira kugwirizanitsa kwanu.
• Squat ya Landmine ndi Press ndi Jump: Kusintha uku kumawonjezera chinthu cha plyometric pakuchita masewera olimbitsa thupi pokupangitsani kudumpha pamene mukukweza kulemera kwanu, zomwe zimawonjezera mphamvu ndikuthandizira kukulitsa mphamvu zanu ndi kuphulika.

Izinto zokufunda ezishisa ezivumelekile Squat ya Landmine ndi Press?

• Kusindikiza kwa Pamwamba kumawonjezera phindu la Landmine Squat ndi Press poyang'ana mapewa ndi kumtunda kwa thupi, ndikuwongolera gawo lokakamiza la masewerawo.
• Ma squats akutsogolo nawonso ndi masewera olimbitsa thupi owonjezera, chifukwa amayang'ana magulu akuluakulu a minofu monga Landmine Squat ndi Press, koma motsindika kwambiri pa quadriceps ndi pachimake, zomwe zingathandize kukonza mawonekedwe onse a squat ndi mphamvu.