Sumo Squat

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Gluteus Medius, Soleus, Tensor Fasciae Latae

Ukuxhumana kwe Sumo Squat

Sumo Squat ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana makamaka glutes, quads, ndi ntchafu zamkati, kulimbikitsa kukula kwa minofu ndi kupirira m'maderawa. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa malinga ndi momwe alili olimba. Anthu angafune kuchita izi osati kuti achepetse mphamvu za thupi, komanso kuti azitha kusinthasintha, kukhala bwino, komanso kaimidwe ka thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sumo Squat

• Tsitsani thupi lanu popinda mawondo ndikukankhira m'chiuno, kuonetsetsa kuti mawondo anu ali pamwamba pa akakolo anu ndipo osapitirira zala zanu.
• Sungani chifuwa chanu ndi mutu mmwamba, kukhalabe kumbuyo molunjika pamene mukutsitsa thupi lanu mpaka ntchafu zanu zikufanana ndi pansi.
• Gwirani izi kwa masekondi angapo, ndikufinya glutes.
• Kenako, kanikizani thupi lanu m'malo oyamba, ndikuwongola miyendo yanu ndikufinya ma glutes anu pamwamba.

Izinto zokwenza Sumo Squat

• Sungani Chifuwa Chanu Mmwamba: Cholakwika china chofala ndikutsamira kutsogolo kapena kulola msana wanu kuzungulira. Kuti mupewe izi, sungani chifuwa chanu ndi msana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi. Izi sizidzangokuthandizani kuti mukhalebe bwino komanso kuonetsetsa kuti cholingacho chimakhalabe pa minofu yanu yapansi.
• Kuzama kwa Squat: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, yesetsani kuchepetsa chiuno mpaka mawondo anu agwirizane. Komabe, musamadzikakamize kutsika ngati simukumva bwino. Ndi bwino kuchita masewera olimbitsa thupi moyenera ndikuyenda pang'ono kusiyana ndi kuvulala.
• Kuyanjanitsa Bondo: Onetsetsani kuti mawondo anu agwirizane ndi mapazi anu. Ngati mawondo anu akugwa kapena kukankha

Sumo Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sumo Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Sumo Squat. Ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbana ndi chiuno, glutes, ndi minofu ya ntchafu. Ngakhale zingatenge nthawi kuti adziwe mawonekedwe oyenera, nthawi zambiri amakhala otetezeka kwa oyamba kumene. Nthawi zonse ndi bwino kuyamba ndi masikelo opepuka kapena opanda sikelo konse, ndikuwonjezera pang'onopang'ono pamene mukukula. Mofanana ndi masewera olimbitsa thupi atsopano, ndikofunika kuphunzira njira yoyenera kuti musavulale. Ngati simukutsimikiza, nthawi zonse ndi bwino kufunafuna upangiri kwa akatswiri olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sumo Squat?

• Sumo Squat ndi Kettlebell: Mofanana ndi kusiyana kwa dumbbell, koma m'malo mwake, mumagwira kettlebell patsogolo panu pamene mukukwera.
• Sumo Squat Pulse: Kusinthaku kumaphatikizapo kuchita sumo squat nthawi zonse, koma m'malo mobwerera mmwamba, mumakhala pamalo a squat ndikugwedeza mmwamba ndi pansi.
• Sumo Squat Jump: Uku ndikusintha kosinthika komwe mumalumpha mmwamba kuchokera pamalo a squat, ndikubwerera pang'onopang'ono mu sumo squat.
• Sumo Squat ndi Ng'ombe Kukweza: Mukatha kuchita sumo squat, pamene mukukwera, mumakwezera pamipira ya mapazi anu, ndikugwira ntchito minofu ya ng'ombe.

Izinto zokufunda ezishisa ezivumelekile Sumo Squat?

• Ma Goblet Squats ndi masewera ena olimbitsa thupi omwe amakwaniritsa ma Sumo Squats, chifukwa amayang'ananso kumunsi kwa thupi ndi pachimake, ndipo kulemera kolemetsa kutsogolo kumathandizira kuwongolera bwino komanso kaimidwe, zomwe ndizofunikira kuti muzichita bwino ma Sumo Squats.
• Mapapu ndi ntchito yothandiza kwambiri ya Sumo Squats chifukwa imayang'ana ma quads, hamstrings, ndi glutes kuchokera mbali ina, kulimbikitsa kukhazikika kwa minofu ndikuchepetsa kuvulala.