Momwe Mungapangire Dumbbell Goblet squat Njira Yoyenera

Zamkati

• Kodi ndi chiyani?
• Kuphunzitsa mawonekedwe abwino a squat
• Katundu wosavuta kumbuyo
• Zowonjezera zowonjezera
• Zotheka kukula
• Zikusiyana bwanji ndi dumbbell squat?
• Kodi mumachita bwanji?
• Kodi mungawonjezere bwanji izi pazomwe mumachita?
• Kodi zolakwitsa zomwe timakonda kuziwona ndi ziti?
• Chifuwa chanu sichikhala chowongoka
• Mawondo anu amagwera mkati, osati kunja
• Ndi mitundu yanji yomwe mungayesere?
• Mbalame ya Kettlebell
• Goblet chowombera squat
• Ndi njira ziti zina zomwe mungayesere?
• Goblet squat kuti azipiringa
• Goblet kumbuyo-phazi-lokwezeka squat
• Mfundo yofunika

Squat ndi imodzi mwazomwe zimakhazikitsa maziko olimbitsira thupi mphamvu zochepa.

Ndipo ngakhale pali zabwino zambiri ku squat yachikhalidwe kumbuyo, zokometsera zinthu ndi mayendedwe ena a squat zitha kukhala zopindulitsa kwambiri - pakuwongolera mphamvu komanso kupewa kuvulala.

Kodi ndi chiyani?

Ngakhale maubwino - kuphatikiza kupewa kupweteka kwakumbuyo kosalekeza - squats achikhalidwe atha kukuyikani pachiwopsezo chovulala msana chifukwa chakunyamula katundu.

Dumbbell goblet squat imachotsa kupsyinjika uku ikulondolera ma quads ndi ma glutes, omwe ndi omwe amachititsa chidwi kwambiri pantchitoyi.

Kupitirira apo, kayendetsedwe kake ndi masewera olimbitsa thupi kwambiri, komanso.

Maubwino ena a dumbbell goblet squat ndi awa:

Kuphunzitsa mawonekedwe abwino a squat

Chifukwa cha kayendedwe kabwino ka goblet squat - thunthu lowongoka, maziko olimba, mawondo - muyenera kukhala omasuka kuposa kukhala ndi squat wachikhalidwe.

Katundu wosavuta kumbuyo

Mosiyana ndi squat wam'mbuyo wam'mbuyo pomwe katunduyo ali kumtunda kwanu, ndikuyika zovuta pang'ono kumunsi kwanu, dumbbell goblet squat imabweretsa mtolo kutsogolo ngati wotsutsana.Izi ndizosavuta kuti msana ugwire.

Zowonjezera zowonjezera

Chifukwa cholemera chimasunthira kutsogolo kwa thupi lanu, maziko anu adzafunika kugwira ntchito molimbika kuposa squat wachikhalidwe kuti muthandizire mayendedwe.

Zotheka kukula

Ngakhale mutha kuyambitsa dumbbell goblet squats ndikulemera pang'ono ndikuwona maubwino, mutha kukwezanso katundu wolemetsa mgulu lino popanda vuto.

Chombocho chimakhala chosavuta kuchigwira kuposa kettlebell yolemera kwambiri. Malire anu okha ndi kulemera kwa ma dumbbells omwe mumapeza.

Zikusiyana bwanji ndi dumbbell squat?

Squat standard dumbbell squat ndi dumbbell goblet squat zimagwira ntchito minofu yomweyo, koma mayendedwe ake ndiosiyana.

Mu dumbbell squat yokhazikika, mudzagwira dumbbell imodzi dzanja lililonse pansi mbali yanu. Mukamakhazikika pansi, ma dumbbells adzagwa molunjika, nawonso.

Mu squat dumbbell squat, mudzagwira dumbbell imodzi patsogolo pa chifuwa chanu ndi manja awiri. Mukamakhala pansi, zigongono zanu zimayang'ana pakati pa mawondo anu pomwe dumbbell ikutsatira.

Kodi mumachita bwanji?

Kuti mumalize dumbbell goblet squat, yambani ndi chopepuka chopepuka mpaka mutakhala omasuka ndi mayendedwe.

Kuti musamuke:

1. Tengani chingwe cholumikizira, ndikuchigwira ndi manja anu onse pansi pamutu. Chosemphacho chiyenera kukhazikitsidwa pachifuwa chanu ndipo chizitha kulumikizana nacho poyenda konse.
2. Lembetsani ndi kuyamba kugwedezeka, mutakhala mchiuno mwanu, kuti mukhale wolimba komanso wolimba. Lolani zigongono zanu kuti zizitsatira pakati pa mawondo anu, kuyimilira zikakhudza.
3. Yendetsani kupyola zidendene kubwerera kumalo oyambira.

Yambani ndi magulu atatu a 12 obwereza a dumbbell goblet squat.

Kulemera kuyenera kukhala kovuta kokwanira kuti simungathe kumaliza rep yowonjezeranso ndi mawonekedwe oyenera.

Kodi mungawonjezere bwanji izi pazomwe mumachita?

Mutha kuphatikiza chikho cha dumbbell muzochita zanu m'njira zingapo. Kuti muphe mphamvu yochepetsera thupi, onjezerani kulimbitsa thupi mwapadera ndi:

• zakufa
• squats achikhalidwe
• mapapu

Mwinanso, sakanizani masewera olimbitsa thupi ndi kuwonjezera kwa dumbbell goblet squat. Kuti mumvetse bwino, onjezerani:

• mizere
• chosindikizira pachifuwa
• zakufa
• matabwa

Kodi zolakwitsa zomwe timakonda kuziwona ndi ziti?

Pali zolakwitsa ziwiri zomwe zimachitika nthawi ya dumbbell goblet squat:

Chifuwa chanu sichikhala chowongoka

Ngati mulibe mphamvu yayikulu kapena kusinthasintha pamiyendo yanu, torso yanu iyesedwa kuti ipite patsogolo mukamakhazikika.

Pofuna kuthana ndi izi, onetsetsani kuti mukuyang'ana pachimake pakuyenda, onetsetsani kuti dumbbell yanu imalumikizana ndi chifuwa chanu.

Mawondo anu amagwera mkati, osati kunja

Uku ndikulakwitsa wamba pamtundu uliwonse wa squat. Zimakusiyani pachiwopsezo chovulala bondo.

Ngati muli ndi chiuno chofooka kapena ma glutes, mawondo anu adzagwera mkati, kotero kuyang'ana kwambiri pakuwakakamiza kunjaku ndikofunikira.

Kugwiritsa ntchito bandi yotsutsa yomwe ili pansi pamiyendo yanu kukupatsani zomwe mukufuna kuti muwatulutse.

Ndi mitundu yanji yomwe mungayesere?

Pali zosiyana zingapo zomwe mungayesere kutengera zida zanu zomwe zilipo komanso mulingo wolimbitsa thupi.

Mbalame ya Kettlebell

Kugwiritsa ntchito kettlebell m'malo mwa dumbbell mu goblet squat ndizosiyana kotheka. Nthawi zina zimangofikira kupezeka.

Mudzaigwira ndi manja awiri mbali iliyonse ya chogwirira ndikumaliza mayendedwe.

Goblet chowombera squat

Pangani chikho chachikulu kukhala chovuta kwambiri powonjezera kasinthasintha kapena lunge pansi.

Pamene ntchafu zanu zikufanana ndi pansi, zungulirani kumanja, ndikuponya bondo lanu lamanzere pansi. Imirirani ndi kubwereza njira yina.

Ndi njira ziti zina zomwe mungayesere?

Pali njira zingapo zomwe mungayesere ndi squat squat momwe mungayesere, kuti musinthe zolimbitsa thupi kuti muwongolere, kapena minofu ina.

Goblet squat kuti azipiringa

Pangani chikho chokwera gulu limodzi. Kuphatikizira m'chigawo chapamwamba cha thupi kumawotcha ndikuwunikira kwambiri pachimake.

Mu squat yoti uzipiringa, ugwera pansi pagulu lanyumba ndikumaliza kupindika ndi dumbbell usanayimire kumbuyo.

Goblet kumbuyo-phazi-lokwezeka squat

Kutukula phazi limodzi kumbuyo kwanu ndikumaliza kayendedwe ka goblet squat kungalimbikitse mwendo wanu umodzi, kulimbitsa thupi, komanso pachimake.

Mfundo yofunika

Dumbbell goblet squats ndizosavuta kumbuyo kuposa squat yachikhalidwe pomwe zimapindulitsanso ma quads ndi glutes.

Ganizirani kuwonjezera zochitikazi ngati zowonjezera kapena zolowetsa m'malo mwa magulu amtundu wanyimbo zam'munsi.

Nicole Davis ndi wolemba ku Madison, WI, wophunzitsa payekha, komanso mlangizi wamagulu omwe cholinga chake ndikuthandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Pamene sakugwira ntchito limodzi ndi amuna awo kapena kuthamangitsa mwana wawo wamkazi, akuwonera makanema apa TV kapena kupanga buledi wouma. Pezani iye pa Instagram pazakudya zolimbitsa thupi, #momlife ndi zina zambiri.