Jump squat: Njira Yolumphira

Masewera olumpha amawerengedwa kuti ndiophulika, chifukwa amafunikira kuwonjezerapo mphamvu. Iyi ndi njira yabwino yowonjezera katundu, kuwotcha mafuta ochulukirapo, ndikukakamiza thupi kutuluka m'malo ake abwino.

Ndi minofu iti yomwe imagwira ntchito?

Jump squat imakupatsirani thupi lathunthu kuyambira zidendene mpaka korona. Kuphatikiza pakufunika kowongolera njira yolanda, othamanga ayenera kuwunika bwino. Kusamala kumathandizira kukhalabe ndi mawonekedwe olimba a torso panthawi yolumpha. Chifukwa chake, sikuti minofu yolunjika yokha imagwira ntchito, komanso kukhazikika kwa minofu, mikono, ndi zina zambiri.

Chifukwa chake, lembani mndandanda wa minofu yomwe imagwira ntchito polumpha:

1. Minofu ya gluteus maximus;
2. Ma Quadriceps;
3. Ntchafu zam'mbuyo ndi zamkati (biceps ndi adductors);
4. Minofu ya ng'ombe;
5. Press;
6. Kumbuyo ndi mikono.

Ubwino ndi zovuta zake zolimbitsa thupi

Nazi zabwino za kudumpha squats:

• Zolimbitsa thupi kumawonjezera kamvekedwe ka minofu ya ntchafu, matako, abs, kumangitsa khungu;
• Amathandizira kupanga kukongola kwa minofu;
• Imalimbitsa dongosolo lamtima;
• Mwachangu akuyambitsa njira yoyaka mafuta;
• Imalimbitsa minofu ya corset, imathandizira kukonza malingaliro;

Masewera olimbitsa thupi a squat ndi othandiza kwambiri, makamaka munthawi yophunzira kapena yoyendera dera, pomwe zovuta za Cardio zimaphatikizidwa ndi mphamvu. Chonde dziwani kuti pali zotsutsana zingapo zomwe ndizoletsedwa kuthamangitsidwa mu squat.

Monga tanena kale, masewerawa ndi amtundu wophulika - umachitika mwachangu, mwamphamvu, nthawi zambiri (mwachitsanzo, kuphulika kophulika ndi kuwomba kumbuyo). Zimakhala zovuta kuti wothamanga azilamulira malo oyenera mthupi mumlengalenga, chifukwa chake ndikofunikira kuphunzira mozama ndikugwiritsa ntchito njirayi. Apo ayi, pali chiopsezo chachikulu chovulala m'maondo kapena msana.

Contraindications monga:

• Kuwonjezeka kwa matenda aliwonse osachiritsika;
• Matenda a mtima ndi kupuma;
• Zinthu pambuyo sitiroko, matenda a mtima;
• Kutupa kulikonse, kuphatikizapo malungo;
• Kusamva bwino (kufooka, migraine, kupweteka mutu, kupanikizika);
• Pambuyo opaleshoni m'mimba;
• Matenda olumikizira miyendo kapena minofu ndi mafupa dongosolo;
• Zinthu zilizonse zosagwirizana ndi zochitika zolimbitsa thupi.

Njira yakupha

Tiyeni tiwononge njira yoyenera yochitira squat yolumpha:

• Malo oyambira - a squats achikale. Miyendo m'lifupi paphewa pokha, mikono yolunjika pambali pa torso, yang'anani kutsogolo, kubwerera molunjika, mawondo ndi masokosi amayang'ana mbali imodzi;
• Mukamadzipuma, dzitsitseni pansi mpaka chiuno chanu chikufanana ndi pansi, ndikupanga mawonekedwe a madigiri 90 ndi mawondo anu;
• Mukamatulutsa mpweya, tulukani mwamphamvu molunjika mmwamba, fikani ndi mutu wanu chakumtunda;
• Bwererani ku 90-degree squat squat kachiwiri;
• Pitirizani kudumphadumpha pamtunda wabwino kapena wokhazikika.

Zochita zamakono komanso zolakwika zomwe zimachitika kawirikawiri

Kusapezeka kwa zolakwika kumatsimikizira magwiridwe antchito komanso kuthekera kochepa kuwonongeka kwa thanzi la wothamanga.

1. Mu squat, sungani malo phazi - sayenera kutuluka pansi pa chidendene;
2. Osazungulira kumbuyo kwanu. Ingoganizirani kuti adayendetsa mtengo pamwamba pamutu panu, womwe udadutsa thupi lonse ndikutuluka kwinakwake m'derali, pepani, ansembe. Choncho tulukani. Poterepa, thupi limatha kupendekera kutsogolo, kulola kuti thupi lizisankha bwino.
3. Sungani mapewa pansi, khosi likhale lotakasuka, masamba amapewa amasonkhanitsidwa pang'ono, mikono ndi yolimba ndikugona mthupi. Osamawagwedeza kapena kuwalola kuti azingokhala opanda pake. Mutha kutenga ma dumbbells ang'onoang'ono - kotero katunduyo adzawonjezeka, ndipo manja anu azichita bizinesi.
4. Kuti muteteze malo anu, gwerani pang'onopang'ono, yerekezerani kuti muli ndi akasupe pamapazi anu. Kulumpha kolimba komanso koopsa kumatha kubweretsa kupindika kapena kusamuka;
5. Musagwadire kumbuyo kwanu kwinaku mukukuta;
6. Onetsetsani kuti mawondo anu sakudutsa ndege yamasokosi;
7. Nthawi zonse mutayandikira miyendo yopindika.

Gawo loyamba ndikuchita bwino njira yanu yolumpha. Poyamba, tikulimbikitsidwa kuchita zolimbitsa thupi pang'onopang'ono, pang'onopang'ono. Mverani thupi lanu, mumve ngati minofu siyikulimbana.

High squat squat imakhala yothandiza kwambiri ikamachitika nthawi yayitali. Kwa othamanga oyamba, kudumphira 10-15 m'maseti atatu ndikwanira, ndikumapuma kwa masekondi 30-60. Yesetsani kuwonjezeka kwa katundu pafupipafupi, bweretsani kuchuluka kwa kubwereza mpaka 30-40, ndikuyandikira kwa 5-6.

Kusiyanasiyana kwa Jump Squat

• Kuphatikiza pa kudumpha kwachikale, othamanga otsogola amasewera squats ndikudumphira kumbali. Njirayi imafunikira kuwongolera kwamthupi mlengalenga.
• Ngati mukufuna kudzipangira zovuta, gwiritsani ntchito zolemera monga ma dumbbells.
• Komanso, mutha kuyesa kusewera osati kungodumpha, koma kulumpha pamalo okwera.
• Ochita masewera olimbitsa thupi amagwiritsa ntchito otchedwa "ligaments": amachita squat, amakhudza pansi ndi manja awo, mwadzidzidzi amalimbikitsidwa atagona, kukankhira mmwamba, kubwerera ku squat, kudumpha kunja.

Kusankha kwakusiyana, kumene, kumatengera mulingo wophunzitsira wothamanga. Poyambira, tikulimbikitsidwa kuti tidziwe mtundu wa classic ndi kudumpha. Mukangomvetsetsa kuti katundu uyu sikokwanira, khalani omasuka kupita kuzovuta. Onetsetsani luso lanu ndipo musaiwale za nsapato zofewa komanso zomasuka!

Onerani kanemayo: The Truth About Squats for Vertical Jump (September 2025).