Dumbbell Sumo Squat
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Overview:
The Dumbbell Sumo Squat ke boikoetliso bo matla boo haholo-holo bo lebisang 'mele o ka tlaase, o hatisa ka har'a lirope tse ka hare, glutes, quads le hamstrings. E loketse batho ka bomong maemong ohle a boikoetliso, ho tloha ho ba qalang ho ea ho baatlelete ba tsoetseng pele, kaha e ka fetoloa habonolo ho tsamaisana le bokhoni ba motho. Batho ba ka rata ho etsa boikoetliso bona kaha ha bo ntlafatse matla a mesifa le mamello feela, empa hape bo ntlafatsa ho leka-lekana, ho feto-fetoha ha maemo, le ho khothalletsa boemo bo botle ba 'mele.
Table of Contents
Instructions
Step-by-step guide:
- Ho boloka mokokotlo oa hau o otlolohile, khumama mangole 'me u theole' mele oa hau fatše joalokaha eka u lutse setulong, ho fihlela lirope tsa hau li bapile le fatše. Dumbbell e lokela ho fanyeha ka tlhaho tlas'a sefuba sa hau.
- Etsa bonnete ba hore mangole a hao a tsamaisana le maoto a hau 'me u se ke ua fetela pele ho menoana ea hau, ho sireletsa manonyeletso a hau.
- Sututsa lirethe tsa hau ho ema morao ho ea sebakeng sa ho qala, u petelletsa li-glutes tsa hau holimo.
- Pheta ts'ebetso ena bakeng sa palo e lakatsehang ea ho pheta-pheta, ho boloka foromo ea hau hohle.
Exercise Tips:
- Tsamaiso e Laolang: Fokotsa 'mele oa hau ho squat, ho etsa bonnete ba hore mangole a hao a lumellana le maoto a hao' me u se ke ua feta menoana ea hau. Ena ke phoso e tloaelehileng e ka lebisang likotsing tsa mangole. Etsa bonnete ba ho etsa motsamao butle le ka mokhoa o laolehileng, ho e-na le ho potlakela ho ikoetlisa.
- Phefumoloho e Nepahetseng: Phefumoloha ha u ntse u theola 'mele oa hao' me u phefumolohe ha u ntse u itšohlometsa. Ho phefumoloha hantle ho thusa ho boloka morethetho o tsitsitseng mme ho ka etsa hore boikoetliso bo atlehe haholoanyane.
- Kopanya Core ea Hao: Boloka motheo oa hau o tšoarehile nakong eohle ea boikoetliso. Sena se thusa ho boloka botsitso le botsitso, hape se sebetsa
FAQ
Can beginners do the Dumbbell Sumo Squat?
Ee, ba qalang ba ka etsa boikoetliso ba Dumbbell Sumo Squat. Ke boikoetliso bo botle bo shebileng li-quads, glutes le hamstrings. Leha ho le joalo, ho bohlokoa ho qala ka boima ba 'mele bo phutholohileng le bo laolehang, le ho tsepamisa maikutlo ho boloka sebopeho se nepahetseng. Ho ka ba molemo ho ba le mokoetlisi kapa setsebi sa boikoetliso ba 'mele se bonts'a boikoetliso pele ho netefatsa hore bo etsoa ka nepo le ho qoba kotsi.
What are common variations of the Dumbbell Sumo Squat?
- Sumo Squat e nang le High Hull: Phapang ena e kopanya sumo squat le ho hula holimo, moo u hulang dumbbell sefubeng sa hau ha u ema ho tloha squat.
- Sumo Squat ho Ema: Phapang ena e kenyelletsa ho eketsa namane e emeng ka holimo ho sumo squat, ho sebetsa 'mele oa hau o tlase le ho leka-lekana ha hao.
- Sumo Squat Jump: Phapang ena e eketsa karolo ea plyometric ka ho kenyelletsa ho qhomela ka holimo ho sumo squat, ho eketsa lebelo la pelo ea hau le ho sebetsa tsamaiso ea pelo ea hau.
- Sumo Squat e nang le Side Leg Lift: Phapang ena e kenyelletsa ho phahamisa leoto le le leng ka lehlakoreng le ka holimo ho squat, e lebisang ho glutes le lirope tse ka ntle ka matla haholoanyane.
What are good complementing exercises for the Dumbbell Sumo Squat?
- Li-Goblet Squats: Li-squats tsa Goblet li tlatselletsa hantle ho Dumbbell Sumo Squats hobane li boetse li lebisa tlhokomelo ho 'mele o ka tlaase, haholo-holo li-quads, glutes le letheka, empa hape li kopanya' mele o ka holimo le mokokotlo, o lebisang ntlafatsong ea matla ka kakaretso.
- Matšoafo a Tsamaeang: Matšoafo a tsamaeang a tlatselletsa li-Dumbbell Sumo Squats ha li ntse li sebetsa lihlopheng tse tšoanang tsa mesifa, empa hape li ntlafatsa ho leka-lekana le ho tsamaisana, ho etsa hore e be boikoetliso bo botle bakeng sa boikoetliso bo sebetsang le matla a tlase a 'mele ka kakaretso.
Related keywords for Dumbbell Sumo Squat:
- Boikoetliso ba Dumbbell Sumo Squat
- Boikoetliso ba ho matlafatsa li-quadriceps
- Boikoetliso ba serope sa toning
- Boikoetliso ba li-dumbbell bakeng sa maoto
- Sumo Squat e nang le Dumbbell
- Boikoetliso ba li-dumbbell tse tlase tsa 'mele
- Dumbbell Sumo Squat bakeng sa mesifa ea serope
- Koetliso ea matla bakeng sa Quadriceps
- Mokhoa oa Sumo Squat o nang le Dumbbell
- Boikoetliso ba li-dumbbell bakeng sa lirope tse matla