Pehea e hana ai i kahi Bulgarian Split Squat i ke ala kūpono

Anter

• He aha ke kiko?
• Pehea ka ʻokoʻa o ka squat wāwae hoʻokahi?
• Aia kekahi mau ʻano o nā squats split Bulgarian?
• Pehea ʻoe e hana ai?
• Pehea e hiki ai iā ʻoe ke hoʻohui i kēia i kāu hana maʻamau?
• He aha nā hewa maʻamau e nānā ai?
• ʻAʻole i kou wāwae mua i kahi kūlana hōʻoluʻolu
• ʻAʻole i hoʻokuli ʻia kou kino
• He aha nā ʻano ʻē aʻe hiki iā ʻoe ke hoʻāʻo?
• ʻO Barbell
• Dumbbell a i ʻole kettlebell
• Mīkini Smith
• Poepoe haʻuki
• Pūʻali kūʻē
• Ke laina lalo

Aia nā wāwae ikaika i ka piko o kāu papa inoa makemake? ʻO nā hualoaʻa mai ka hoʻokomo ʻana i nā squats split Bulgarian i kāu maʻamau hiki ke lilo i moemoeā - koi kaulike!

ʻO kahi ʻano o ka squat wāwae hoʻokahi, ʻo ka Bulgat split squat ka mea e hāʻawi i nā pono nui i kou kino haʻahaʻa.

Me hoʻokahi wāwae ma hope ou a hoʻokiʻekiʻe ʻia i ka honua, kuhi kēia hana i nā mākala he nui e like me kahi squat kuʻuna, akā me ke koʻikoʻi i ka quads.

He aha ke kiko?

Loaʻa nā pono o ka squat split Bulgarian.

Ma ke ʻano he hoʻoikaika kino haʻahaʻa, hoʻoikaika ia i nā mākala o nā wāwae, e like me nā quads, hamstrings, glutes, a me nā keiki bipi.

Eia kekahi, ma ke ʻano he hoʻoikaika wāwae hoʻokahi, koi ʻia kāu kumu e hana i ka overdrive e mālama i kāu kaulike.

A ʻoiai e hana ana ka ʻāpana hoʻokaʻawale Bulgarian i nā mākala he nui e like me ka squat kuʻuna, no kekahi, he hana makemake ia.

Hoʻokomo kahi squat kuʻuna i kahi ukana nui ma kou kua haʻahaʻa - hiki ke hōʻeha - akā ʻo ka squat split Bulgarian e hoʻoneʻe nui i ka kua i lalo mai ka hoʻohālikelike ʻana, e kau ana i ke koʻikoʻi i nā wāwae.

Inā loaʻa iā ʻoe nā pilikia hoʻi - a i ʻole inā ʻaʻole! - hiki i kēia neʻe ke koho maikaʻi loa nāu.

Pehea ka ʻokoʻa o ka squat wāwae hoʻokahi?

ʻOiai ʻo ka Bulgarian split squat a me ka squat wāwae hoʻokahi e nānā i nā quads a koi i ke kaulike, aia kekahi mau ʻokoʻa maʻalea.

I loko o kahi squat wāwae hoʻokahi, e kū mai ana kou wāwae paʻa i mua ou. I loko o kahi squat split Bulgarian, ʻo kou wāwae e hoʻokūpaʻa ana ma hope ou ma kahi kiʻekiʻe.

Hāʻawi kahi squat split Bulgarian iā ʻoe e hōʻea i ka hohonu ma mua o ka squat-leg hoʻokahi, e koi ana i ka maʻalahi i kou pūhaka.

Aia kekahi mau ʻano o nā squats split Bulgarian?

Aia he ʻokoʻa ʻelua ma kahi squat split Bulgarian - ʻo ia ka quad domant a ʻo kekahi mea nui glute.

Hoʻoholo kou kūlana wāwae i kēia. Inā mamao aku kou wāwae mai ka pae kiʻekiʻe, e kauʻoe i ka mea nui i kāu mau glutes a me nā hamstrings; inā kokoke ia i ka pae kiʻekiʻe, e paʻi hou ʻoe i kāu quads.

Pono nā ʻano ʻelua! E iho i lalo i kāu makemake ponoʻī, a me nā mea i manaʻo ʻia he kūlohelohe aʻe e pili ana i kāu maʻalahi a me kāu neʻe.

ʻO ke pāʻani ʻana me kēlā me kēia ʻano hiki ke kōkua iā ʻoe e ʻike i kahi e kūpono loa iā ʻoe.

Pehea ʻoe e hana ai?

E neʻe:

1. E hoʻomaka ma ke kū ʻana ma kahi o 2 mau kapuaʻi i mua o kahi pae pae kuli a i ʻole ʻanuʻu.
2. E hāpai i kou wāwae ʻākau i hope iā ʻoe a kau i ka piko o kou wāwae ma ke keʻena. ʻO kou mau wāwae e pili ana i ka laulā o ka poʻohiwi, a ʻo kou wāwae ʻākau ka lōʻihi i mua o ke kahua kahi e hiki ai iā ʻoe ke leʻaleʻa maikaʻi - lele a puni kahi e ʻike ai ʻoe i kahi kūpono. Inā kū ka wāwae wāwae kokoke, e hōʻoia wale nō inā e hoʻohaʻahaʻa ʻoe i lalo, ʻaʻole e hāʻule kou kuli hema ma luna o ka laina o kou manamana wāwae.
3. ʻOiai ke hoʻokomo nei i kāu kumu, ʻolokaʻa i kou mau poʻohiwi i hope a hilinaʻi i mua ma ka pūhaka, e hoʻomaka ana e hoʻohaʻahaʻa i lalo i kou wāwae hema, e kulou ana i ke kuli.
4. Inā hoʻopau i kahi squad split Bulgarian quad-domant, kū i mua o ka hāʻule ʻana o kou kuli ma luna o kou manamana wāwae. Inā hoʻopau i kahi squat split Bulgarian mana nui, kū i ka wā e kūlike ana kou ʻūhā hema i ka honua.
5. Pahu i kou wāwae hema, me ka hoʻohana ʻana i ka mana mai kāu quads a me nā hamstrings e hoʻi i ke kū.
6. E hana hou no ka helu i makemake ʻia o nā reps ma kēia wāwae, a laila kuapo, e kau ana i ka wāwae hema ma luna o ka pā.

Inā he mea hou ʻoe i nā squats split Bulgarian, e hoʻomaka me nā 2 set o 6 a 8 reps ma kēlā me kēia wāwae a hiki i ka manawa e hoʻomaʻamaʻa ai i ka neʻe a loaʻa ka ikaika.

Ke hiki iā ʻoe ke hoʻopau i 3 set o 12 reps ma kēlā me kēia wāwae me ka ʻoluʻolu, e noʻonoʻo e hoʻohui i kahi dumbbell māmā i kēlā me kēia lima no ke kūʻē hou ʻana.

Pehea e hiki ai iā ʻoe ke hoʻohui i kēia i kāu hana maʻamau?

E hoʻohui i kahi squat split Bulgarian i kāu hana maʻamau i ka lā o ke kino haʻahaʻa e hoʻokūpaʻa i ka ikaika o ka wāwae, a i ʻole hoʻohui i kahi hana kino piha e hoʻohuihui i nā mea.

Hoʻohui ʻia me 3 a 5 mau hoʻoikaika ikaika hou aku, e hele ana ʻoe i ke kumu ikaika a me nā wāwae i ka manawa ʻole.

E like me nā hoʻoikaika ikaika a pau, e hōʻoia i ka hoʻomehana mua ʻana ma mua o 5 a 10 mau minuke o ka cardio haʻahaʻa a hiki i ke ana waena, a ukali ʻia e kekahi ʻōlapa ikaika a i ʻole ka huʻa ʻana o ka huʻa.

He aha nā hewa maʻamau e nānā ai?

ʻOiai ʻoi aku ka maʻalahi o ka neʻe ʻana o kahi squat split Bulgarian ma mua o kahi squat kuʻuna, aia kekahi mau mea e nānā ai.

ʻAʻole i kou wāwae mua i kahi kūlana hōʻoluʻolu

Inā kū ʻole ka wāwae o kou alo i mua, e hoʻolōʻihi ʻoe i ka manawa ma ka lele ʻana e hoʻāʻo nei e ʻike i ka wahi momona.

E hoʻomanaʻo ʻaʻole ʻoe makemake i kou wāwae kokoke loa i ka pākeke e hāʻule kou kuli ma luna o kou manamana wāwae, akā ʻaʻole ʻoe makemake i kahi mamao loa.

Ke loaʻa ʻoe i kahi kau kūpono, e māka i ka papahele me kahi dumbbell a i ʻole pā liʻiliʻi i mea e loaʻa ai kahi alakaʻi no nā hoʻonohonoho e hiki mai ana.

ʻAʻole i hoʻokuli ʻia kou kino

ʻOiai ʻo kahi maʻa mau no ka hoʻoikaika ikaika e hoʻomau i ka umauma i luna, makemake maoli ʻoe e kuli iki ʻia kou kino no kēia neʻe.

E kaupalena ʻoe i kou neʻe ʻana inā ʻoe e kū i kahi kū i luna, e koi ana i kou kuli e puka i waho ma mua o kou hiki ʻana i kahi hohonu kūpono.

Inā ʻoe e ʻike i kēia e hana nei, kūlou kou pūhaka a hiki i kou kino i kahi pae 30-kekelē, a laila hoʻāʻo hou.

He aha nā ʻano ʻē aʻe hiki iā ʻoe ke hoʻāʻo?

I ka manawa āu i haku ai i ka squat split Bulgarian bodyweight ma kahi pā, e hoʻāʻo e hoʻohui i ke kūʻē ʻana a i ʻole nā ​​mea kōkua ʻē aʻe.

ʻO Barbell

E hoʻouka i ka barbel ma kāu mau pahele a me nā poʻohiwi a hoʻopau i ka neʻe like.

Mālama i ke kau ʻana i kou wāwae ma hope ou, e hōʻoia ana ʻaʻole e nalo i kāu kaulike me ke kaumaha i hoʻohui ʻia.

Dumbbell a i ʻole kettlebell

E hoʻopaʻa i kahi dumbbell a i ʻole kettlebell i kēlā me kēia lima ʻoiai e hoʻokō ana i kahi squat split Bulgarian.

ʻOi aku ka maʻalahi o kēia hoʻololi kaupaona ʻia ma mua o ka barbel, ʻoiai e kaupalena ʻia ʻoe i ka ikaika o kou paʻa.

Mīkini Smith

ʻIke ʻia he mīkini squat kōkua, e ʻae ka mīkini ʻo Smith iā ʻoe e hoʻāʻo palekana i kou ikaika i ka squat split Bulgarian.

E kau i ka lāʻau i ke kiʻekiʻe o ka poʻohiwi, e kiʻi i lalo a wehe i ke kī, a laila e hoʻopau i ka neʻe.

Poepoe haʻuki

Ke hoʻohui nei i kahi papa paʻa ʻole e like me ka kinipōpō hīnaʻi (ʻike ʻia ma ke ʻano he yoga a pōleʻa hoʻoikaika kino) i kāu ʻāpana hoʻokaʻawale Bulgarian e hana i kahi pahuhopu hou aʻe.

E hoʻohana i ka kinipōpō ma kahi o kahi keʻena - pono ʻoe e hana ʻoi aku ka paʻakikī e mālama i kāu kaulike a hoʻokūpaʻa iā ʻoe iho i kou squat.

Pūʻali kūʻē

E hoʻonohonoho i kahi kāʻei kūpaʻa ma lalo o kou wāwae mua, e kulou i nā kuʻekuʻe a paʻa i nā lima i kou mau poʻohiwi.

E kuʻi i lalo, e mālama ana i kou kūlana me nā paʻa lima kūʻē.

Ke laina lalo

Hiki i nā squats split Bulgarian ke hāʻawi i nā pōmaikaʻi nui i kou mau wāwae a me ke kumu.

Hoʻohui, me ka koi liʻiliʻi o ka kua i lalo, e ʻoi aku paha kēia hana ma mua o kahi squat kuʻuna no ka hoʻohui ʻana i ka ikaika i kou kino haʻahaʻa.

E hoʻokele i ka palapala kūpono a e hele ana ʻoe i ka hoʻonui i ka ikaika.

ʻO Nicole Davis kahi mea kākau i hoʻokumu ʻia ma Madison, WI, kahi mea hoʻomaʻamaʻa pilikino, a me kahi kumu aʻo hoʻoikaika pūʻulu nona ka pahuhopu e kōkua i nā wahine e ola i ke ola olakino, olakino, hauʻoli. Ke hana ʻole ʻo ia me kāna kāne a alualu paha a puni kāna kaikamahine ʻōpio, ke nānā nei ʻo ia i nā hōʻike kīwī hewahewa a i ʻole ka hana ʻana i ka palaoa palaoa mai ka ʻōpala. E ʻike iā ia ma Instagram no nā tidbits hoʻoikaika kino, #momlife, a me nā mea hou aʻe.