Weighted Squat

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Wurumuhaye
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Weighted Squat

The Weighted Squat ndi masewera olimbitsa thupi amphamvu omwe amapangidwa kuti alimbikitse ndi kumveketsa thupi lakumunsi, makamaka ma quadriceps, hamstrings, ndi glutes, ndikupangitsanso kukhazikika kwapakati komanso kukhazikika bwino. Zochita izi ndi zoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, monga kulemera kwake kungasinthidwe molingana ndi mphamvu ndi mphamvu za munthu. Anthu angafune kuphatikizira ma Weighted Squats muzochita zawo zolimbitsa thupi chifukwa cha kuthekera kwake kukulitsa kukula kwa minofu, kuyenda bwino, komanso kulimbikitsa masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Squat

• Pumani mpweya pamene mukugwada pang'onopang'ono mawondo anu ndikutsitsa thupi lanu ngati kuti mwakhalanso pampando, ndikusunga chifuwa chanu molunjika ndi mawondo anu pamwamba pa zala zanu.
• Pitirizani kudzitsitsa mpaka ntchafu zanu zikufanana ndi pansi, kuonetsetsa kuti msana wanu umakhala wolunjika panthawi yonseyi.
• Exhale pamene mukukankhira zidendene zanu kuti mukweze thupi lanu kubwerera kumalo oyambirira, kuwongola miyendo yanu koma osatseka mawondo anu.
• Bwerezani kusuntha uku kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Weighted Squat

• Kuzama kwa Squat: Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Uku ndiye kuya kwake koyenera kwa squat. Komabe, musadzikakamize kulowa mu squat yakuya ngati sikuli bwino kapena ngati simungathe kukhala ndi mawonekedwe abwino, chifukwa izi zingayambitse kuvulala kwa mawondo ndi msana.
• Kugawa Kulemera: Mukamachita squat yolemera, kulemera kwake kuyenera kugawidwa mofanana pamapazi anu. Pewani kutsamira zala zanu zala kapena zidendene, chifukwa izi zitha kukusokonezani ndikukupatsirani maondo anu osafunikira.
• Kugwiritsa Ntchito Zolemera: Yambani ndi zolemetsa zopepuka ndipo pang'onopang'ono onjezerani mphamvu zanu zikukula. Kukweza kolemera kwambiri posachedwa kungayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.

Weighted Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Squat?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Squat. Komabe, ndi bwino kuyamba ndi kulemera kokhoza kutha, osati kolemera kwambiri. Ndikofunikiranso kuphunzira mawonekedwe olondola kuti mupewe kuvulala. Oyamba kumene angafune kuyamba ndi masewera olimbitsa thupi asanayambe kupita ku squats zolemera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kuti tipeze malangizo kwa katswiri wa masewera olimbitsa thupi kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Squat?

• Goblet Squat: Mu kusiyana kumeneku, mumagwira kettlebell kapena dumbbell pafupi ndi chifuwa chanu pamene mukuchita squat.
• Squat Pamwamba: Apa, kulemera kumagwiridwa pamwamba ndi manja otambasulidwa panthawi yonseyi.
• Zercher Squat: Kusiyanasiyana kwa squat kumeneku kumaphatikizapo kunyamula kulemera kwa zigoba zanu, pafupi ndi chifuwa chanu.
• Chibulgaria Split Squat: Kuchita masewera olimbitsa thupi kumafuna kuti mwendo umodzi ukwezedwe kumbuyo kwanu pa benchi kapena bokosi, pamene kulemera kumakhala m'manja mwanu kapena pamapewa anu.

Izinto zokufunda ezishisa ezivumelekile Weighted Squat?

• Ma Deadlifts amaphatikizana ndi ma squats olemetsa chifukwa amaloza unyolo wakumbuyo, kuphatikiza ma hamstrings, glutes, ndi m'munsi kumbuyo, zomwe ndizofunikira pakuwongolera mphamvu ndi kukhazikika kwa squat.
• Kukwera kwa ng'ombe ndikowonjezera kwambiri ku squats zolemetsa pamene zimayang'ana minofu ya m'munsi mwa mwendo, makamaka gastrocnemius ndi soleus, zomwe zimagwira ntchito yofunika kwambiri kuti mukhalebe olimba komanso okhazikika panthawi ya squat.