Sumo Squat: Njira Yaku Asia Sumo Squat

Sumo squats amatchedwanso squats aku Asia, chifukwa chakudziko lamasewera achilendowa - Japan. Anthu ambiri amaganiza za amuna achijapani akuluakulu, onenepa kwambiri atavala ma ponyoni pamutu pawo komanso atavala malamba m'chiuno mwawo akamatchula za kulimbana kwa sumo - amachita mapiko olemera mbaliyo, osasunthika ndikufuula zowopsa nthawi yomweyo. Kenako amadziponyera okhaokha.

Komabe, simusowa kuti mukhale wopambana kuti muphunzire kusoka bwino munjira yake. Ndipo simuyenera kukhala onenepa. Pakadali pano, ma squat awa ndiabwino kuphunzitsira magulu ena a ntchafu ndi minofu yamitundumitundu, zomwe zimapangitsa kuti pakhale kukhazikika kwa thupi.

Munkhaniyi, tiwona zomwe squats aku Asia ali, momwe zimasiyanirana ndi mitundu ina ya squats, momwe tingachitire moyenera, komanso chifukwa chake ndiopindulitsa.

Ndi chiyani

Sumo squats ndi masewera olimbitsa thupi omwe amaphatikizapo mawonekedwe okulirapo kwambiri a miyendo ndi zala zakutambasula. Imagwira bwino pantchafu yamkati ndi matako. Kukhazikika kwa maimidwe kumatha kusinthidwa - kuchokera mofananira wina ndi mnzake, mpaka kusintha kwakunja kupita kunja.

Mwa njira, anthu ena amasokoneza ma sumo squie ndi plie, ndipo alidi ofanana mofananira. Kusiyanako kumagona m'lifupi mwa miyendo pamalo oyambira - pankhani yachiwiri, mapazi amayikidwa pafupi wina ndi mnzake.

Ndi minofu iti yomwe imagwira ntchito?

Tisanasanthule mwatsatanetsatane njira yamagubu a sumo yokhala ndi barbell ya atsikana - ndi azimayi omwe ali ndi chidwi kwambiri ndi zochitikazi, chifukwa zimakupatsani mwayi wopopera mfundo yachisanu, tiyeni tiwone kuti ndi minofu iti yomwe imagwira ntchito nayo:

• gluteal wamkulu;
• minofu ya adductor ya ntchafu yamkati;
• katemera;
• mitsempha - kumbuyo;
• ng'ombe;
• minofu ya kumbuyo;
• atolankhani.

Kusiyana kwamitundu ina yamasamba

Njira yopangira sumo squats atsikana ndiyosiyana kwambiri ndi njira yama squat achikale.

• Choyamba, amafunikira kutambasula bwino - ndiponsotu, kuti tithane kwambiri, ndikofunikira kuti minofu ikhale yolimba ndikukonzekera;

Ngati mungapite ku maphunziro a sumo, mungadabwe kwambiri momwe anyamata a kilogalamu zana amenewa amatha kutambasulira mitundu yonse ya mapasa mosavuta!

• Chachiwiri, mukamachita masewera olimbitsa thupi, lamulo lofunikira kwambiri ndikuti musabweretse mawondo anu limodzi. Palibe chikhalidwe choterechi;
• Chachitatu, kuyika bwino masokosi ndikofunikira kwambiri pano - akuyenera kupezeka mozungulira, ndi kutembenuka komweko, pamzere womwewo wina ndi mnzake. Kupanda kutero, katundu kumiyendo yakumanzere ndi kumanja azikhala osiyana;
• Chachinayi, zolimbitsa thupi zimafunikira kukhala ndi malingaliro oyenera, omwe atha kukhala ovuta kwa oyamba kumene kukhala mokhazikika.

Chifukwa chake, squumo zakuya za sumo zimafuna kulimbitsa thupi komanso kutambasula, makamaka ngati mukufuna kuchita zolemera.

Zosankha zakupha

Tiyeni tikambirane momwe mungachitire izi.

• Ngati mwangoyamba kumene kuti tichite izi, tikupangira kuti mukhale osakhazikika kapena opanda bala;
• M'tsogolomu, gwirizanitsani dumbbell, kettlebell kapena barbell;

Sumo squats okhala ndi zodandaula za atsikana ndiotchuka kwambiri, pomwe kulemera kumachitika pachifuwa kapena m'manja otsitsa. Bala limayikidwa pamapewa kumbuyo kwa mutu, kapena limagwiranso m'manja otsika. M'magulu okhala ndi mawonekedwe atsikana okhala ndi barbell m'manja, ndikofunikira kukhazikitsa kulemera kokwanira kuti musalemeretse msana ndi miyendo, ndikukwaniritsa bwino.

Ngati simunatsimikizire kuti mwamvetsetsa bwino njira yochitira masewera olimbitsa thupi, squat yopanda zolemera, samalirani kwambiri za kukhalabe olimba mu squat.

Njira yakupha

Chifukwa chake, tidawona kuti ndi minofu iti yomwe imagwira ntchito mu sumo squats, komanso momwe zimasiyanirana ndi magwiridwe antchito a squats. Ino ndi nthawi yoti mudziwe momwe mungapangire sumo squats molondola:

1. Kukhazikika koyamba - miyendo ili pamtunda wa 2-2.5 nthawi yayitali kuposa mapewa;
2. Kumbuyo konse kwa zolimbitsa thupi ndizowongoka, kuyang'ana kumayang'ana kutsogolo kapena pang'ono;
3. Masokisi amatambasulidwa molingana (oyamba kumene angawayike chimodzimodzi);
4. Pepani pang'onopang'ono pansi momwe mungathere, osagwada kapena kugwada kumbuyo. Pumirani kwambiri panthawiyi;
5. Pamene mutulutsa mpweya, nyamukani mwamphamvu;
6. Kulemera kwake kumakhala pachifuwa (kettlebell, dumbbell), pamapewa (barbell, bar yopanda kanthu), m'manja pansi;
7. Mawondo akuyenera kuloza mbali imodzimodziyo ndi zala zakumapazi (ngati atuluka);
8. Kukula kwa masokosi kumafutukula, kukweza katundu. Momwemo, muyenera kuphunzira kusinthasintha mapazi anu 90 °;
9. Mukamatsika, mafupa a chiuno amatha kukokedwa pang'ono (kumbuyo sikuwerama nthawi yomweyo), kubwerera pamalo oyambira pakukwera. Izi zidzakuthandizani kuti musanyamule mawondo anu ndi masokosi, omwe amachepetsa kwambiri katundu pamagulu;
10. Mukamakweza, musakonze miyendo yanu kwathunthu.

Sumo squats okhala ndi kettlebells a atsikana ndi njira yabwino yopopera miyendo yanu, kupangitsa thupi lanu kukhala lotsogola kwambiri, ndikupangitsa bulu wanu kukhala wolimba komanso wokopa. Koma izi sizokhazo zomwe phindu limachita.

Ubwino, zoyipa ndi zotsutsana

M'magulu a sumo, barbell imayikidwa pamapewa kapena kettlebell yolemetsa imanyamula. Ngati simukukhala katswiri wampikisano, mutha kuchita masewera olimbitsa thupi ndi dumbbell kapena barbell yolemetsa pang'ono. Kodi kuchita masewera olimbitsa thupi kuli ndi phindu lanji?

• Amanyamula bwino minofu yakumunsi, makamaka minofu yakunja ndi yachikazi;
• Zimaphatikizapo kumbuyo ndi abs, zomwe zikutanthauza kuti zimawalimbitsa ndikuwapangitsa kukhala olimba;
• Katundu wamtunduwu amatchedwa wamphamvu (osati cardio), zomwe zikutanthauza kuti sizimasokoneza dongosolo lamtima. Komabe, imathandizira ntchito ya magazi, zomwe zikutanthauza kuti zimathandizira kugwira ntchito kwamtima - zida zazikulu zopopera magazi. Chifukwa chake, ndi mphunzitsi wabwino komanso wokwanira wolimbitsa minofu yamtima;
• Amalimbitsa mafupa ndi mawondo, ndi masewera olimbitsa thupi oyenera komanso njira yolondola;
• Tinalemba kale za zabwino za chiwerengerochi kangapo!
• Chifukwa cha kufalikira kwa magazi ndi ma lymph, kagayidwe kake kamathamanga, poizoni ndi poizoni zimachotsedwa, ndipo mafuta a cholesterol amachepetsedwa.

Kodi mutha kuvulaza thupi?

Inde mungathe. Tanena pamwambapa kuti sumo squats amafuna kutambasula bwino ndikutenthetsa. Mukayamba squat osawotha, mutha kuputa minofu ya microtrauma, kuwonongeka kwa malo, mawondo, kutambasula mitsempha ndi matope. Samalani, makamaka ndi zolemera zolemera. Komanso, dziwani za chiwopsezo chovulala msana.

Kuti muchepetse kuvulaza, yesetsani kugwiritsa ntchito njirayi - ngati ili yolondola, simukuwononga chilichonse. Masewera a Sumo okhala ndi cholembera cholemera chokha, wopanda kochi, amalimbikitsidwa kwa akatswiri odziwa masewera.

Ngati muli ndi mbiri ya bondo kapena zovuta zamagulu, onetsetsani kuti mwaonana ndi dokotala musanayambe kuchita masewera olimbitsa thupi.

Ndikoletsedwa kugwedezeka kutentha kwa thupi kukakwera, pambuyo pochita opaleshoni m'mimba, pakavulala kwamagulu, panthawi yapakati.

Yang'anani pa intaneti kuti mupeze chithunzi cha njira yochitira masewera a sumo atsikana - muyenera kumvetsetsa momwe mungakhalire olimba kwambiri, komanso poyambira. Sumo squats ndimasewera olimbitsa thupi omwe amakuthandizani kuti musinthe mawonekedwe anu, kupanga ma glutes anu, komanso kukhala athanzi. Yandikirani masewera aliwonse mwanzeru - phunzirani luso, penyani makanema, werengani nkhani zothandiza. Tikukufunirani zabwino zamasewera!

Onerani kanemayo: Sumo Squat (November 2024).