Sumo Squat

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: , Adductor Longus, Adductor Magnus, Gastrocnemius, Gracilis, Soleus

Ukuxhumana kwe Sumo Squat

Sumo Squat ndi masewera olimbitsa thupi otsika omwe amayang'ana kwambiri ma glutes, quads, ndi ntchafu zamkati, komanso kuchita nawo pachimake ndikuwongolera bwino. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe amatha kusinthidwa malinga ndi mphamvu zamunthu payekha komanso kusinthasintha. Anthu angafune kuchita ma Sumo Squats kuti apange mphamvu zochepetsera thupi, kukulitsa kusinthasintha, kukonza kaimidwe, komanso kuchepetsa chiwopsezo chovulala pazochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sumo Squat

• Tsitsani thupi lanu popinda mawondo ndi chiuno, kusunga msana wanu molunjika ndi chifuwa chanu chowongoka, ngati kuti mukuyesera kukhala pakati pa miyendo yanu.
• Pitirizani kudzitsitsa mpaka ntchafu zanu zikufanana ndi pansi, kuonetsetsa kuti mawondo anu ali pamwamba pa akakolo anu.
• Imani pang'ono m'munsi mwa squat, kusunga pakati panu.
• Kanikizani zidendene zanu kuti mubwerere ku malo oyamba, kuwongola miyendo yanu ndikufinya glutes pamwamba pa kayendetsedwe kake.

Izinto zokwenza Sumo Squat

• Sungani Chifuwa Chanu M'mwamba: Cholakwika chimodzi chodziwika ndikutsamira patali kwambiri kapena kulola msana kuzungulira. Kuti mupewe izi, yang'anani pakusunga chifuwa chanu ndikukweza msana wanu nthawi yonse yochita masewera olimbitsa thupi. Izi zithandiziranso minofu yanu yam'munsi bwino.
• Kuzama kwa Squat: Mu sumo squat, yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Kutsika kwambiri (kufanana kwam'mbuyo) kungayambitse kupanikizika kosayenera pa mawondo anu, pamene kusatsika mokwanira sikungagwire bwino minofu.
• Kuyanjanitsa Mabondo: Onetsetsani kuti mawondo anu ali pamwamba pa akakolo anu pamene mukugwada pansi, osati kutsogolo kwa zala zanu. Izi zidzathandiza kupewa kuvulala kwa mawondo.
• Kanikizani Zidendene Zanu: Mukabweranso pamalo oima, kankhani

Sumo Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sumo Squat?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Sumo Squat. Ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbana ndi ma glutes, quads, hamstrings, ma flexor a chiuno ndi ana a ng'ombe. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kapena opanda zolemera konse mpaka zitakhala bwino ndi mawonekedwe. Zimalimbikitsidwanso kuti muyambe ndi ma reps ochepa ndikuwonjezera pang'onopang'ono pamene mphamvu zawo zikukula. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kutenthetsa kaye ndi kutambasula pambuyo pake kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sumo Squat?

• Sumo Squat yokhala ndi Kettlebell: Mofanana ndi dumbbell version, koma ndi kettlebell, yomwe ingathandize kugwirizanitsa pakati ndi thupi lanu lapamwamba kwambiri.
• Sumo Squat ndi Pulse: Mu kusiyana kumeneku, m'malo moyimirira kwathunthu pakati pa squats, mumakhala mu squat ndikuchita mayendedwe ang'onoang'ono m'mwamba ndi pansi, zomwe zingathe kuwonjezera mphamvu ya masewerawo.
• Sumo Squat Jump: Iyi ndi njira yowonjezereka yomwe mumadumphira kuchokera pamalo a squat, zomwe zingakulitse kugunda kwa mtima wanu ndikuwonjezera chinthu cha cardio ku masewera olimbitsa thupi.
• Sumo Squat yokhala ndi Side Leg Lift: Pambuyo pa squat iliyonse, mumakweza mwendo umodzi kumbali, zomwe zingathandize kugwiritsira ntchito olanda chiuno chanu ndi addductors.

Izinto zokufunda ezishisa ezivumelekile Sumo Squat?

• Mapapu ndi othandiza kwambiri kwa Sumo Squats pamene amagwira ntchito pamagulu ofanana a minofu, monga quadriceps ndi glutes, komanso amatsindika bwino ndi kugwirizana, zomwe zingapangitse mphamvu ya Sumo Squat.
• Ng'ombe imakweza kuti igwirizane ndi Sumo Squats poyang'ana minofu ya m'munsi ya mwendo yomwe imakhala yochepa kwambiri panthawi ya squat, kupereka masewera olimbitsa thupi m'munsi mwa thupi ndikuwongolera mphamvu zonse za mwendo.