Ochita masewera ambiri ali ndi chidwi ndi momwe angasinthire squat. Chifukwa chake chingakhale chilichonse - thanzi, kutopa kwamakhalidwe chifukwa chodzitopetsa, kulephera kupita kumalo ochitira masewera olimbitsa thupi, ndi zina zambiri. M'nkhaniyi tiyesa kupeza yankho la funso loti ngati pali masewera olimbitsa thupi omwe atha kukhala njira yabwino yopezera squats yokhala ndi barbell. Koma choyamba, tiyeni tiwone phindu lomwe mtundu uwu wa masewera olimbitsa thupi umapereka ndi chifukwa chake umatchuka kwambiri.
Zomwe ma barbell squats amapereka
Ngati mumadziwa pang'ono za zolimbitsa thupi, zolimbitsa thupi, kapena, kungopita kukachita masewera olimbitsa thupi, ndiye kuti mukudziwa kuti izi ndizofunikira m'mapulogalamu ambiri. Imakhala ndimagulu ambiri olumikizana ndi mafupa ndipo imathandizira pakumanga minofu ndi kuyanika. Amathandizira munthawi yochepa kwambiri kuti apange thupi lokongola komanso lokongola, amayi ndi abambo.
Ngati mukufuna kupeza cholowa m'malo mwa barbell squat, onani zabwino zake kuti mupeze zofananira:
- Kuchita masewera olimbitsa thupi kumagwiritsa ntchito ziuno, matako, mikono, kumbuyo ngakhalenso abs;
- Zimagwira ntchito zosiyanasiyana, zimathandiza kumanga minofu ndi kuonda;
- Kumawonjezera kupirira, kumalimbitsa mtima dongosolo, kumawonjezera kupuma;
- Normalizes kagayidwe, potero kuchepetsa kulemera.
Monga mukuwonera, ma barbell squats ndiwothandiza kwambiri, mosasamala cholinga chomwe othamanga akukumana nacho. Tikukuyankhani moona mtima, simungowasinthiratu. Ngati ma squat okhala ndi kulemera kosiyana - ma dumbbells kapena kettlebells. Komabe, musathamangire kukwiya, pali njira yothetsera mavuto! Tiyeni timupeze ndi inu.
Tiyamba kuchokera pazomwe zinakupangitsani inu kufunafuna momwe mungasinthire squat ndi barbell.
Chifukwa chiyani anthu akuyesera kuti asinthe squats?
- Gawo lalikulu la othamanga limakakamizidwa kuyang'ana zomwe masewera olimbitsa thupi angalowe m'malo mwa squats chifukwa chazovuta zathanzi. Makamaka, ndimabondo, phewa kapena olumikizana mafupa, ndi kumbuyo.
- Gulu lina ndi anthu omwe amataya mtima chifukwa chodzikweza komanso kusungulumwa. Zowonadi, makalasi ochitira masewera olimbitsa thupi ndi ntchito yolemetsa yomwe imasangalatsa mwachangu kwambiri. Wothamanga amayesa kusiyanitsa kulimbitsa thupi, kuyesa kusintha zina ndi zina.
- Wina, corny, alibe mwayi wopita kumalo ochitira masewera olimbitsa thupi, chifukwa chake akuyang'ana njira ina yolowerera kunyumba.
- Kapenanso, munthuyo alibe chidziwitso komanso mwayi woti agwire mphunzitsi waluso yemwe angaphunzitse njira zolondola zobisalira.
Momwe mungasinthire squats?
Mudapeza chifukwa chanu m'ndandanda? Tsopano tiyeni tiyese limodzi kuti tipeze woyenera m'malo mwa squats. Pansipa timapereka mndandanda wazolimbitsa thupi zomwe, mwanjira ina iliyonse, zimakumana ndi kuthekera ndi zabwino zake.
- Ngati mukumva kupweteka kwakumbuyo, yesetsani kusunthira bala pamapewa anu kupita pachifuwa. Izi zithetsa mavuto kumbuyo kwanu pogwiritsa ntchito ma quads ndi abs. Kunyumba, mutha kugwiritsa ntchito zipolopolo za kettlebell kapena barbell.
- Mutha kutulutsa ma quadriceps ndi gluteus maximus kunyumba ndi ma dumbbell squats. Chinthu chachikulu ndikupeza kulemera kokwanira.
- Ngati simungathe kupita kumalo ochitira masewera olimbitsa thupi, gulani lamba wapadera wokhala ndi zolemera. Imavalidwa pokoka ndi ma push-up kuti awonjezere katundu. Kulemera kwake kumamangiriridwa kutsogolo, motero kumbuyo kumatsitsidwa, ndipo, mosiyana, ntchito ya minofu ya mwendo imakulitsidwa.
- Magulu amathanso kusinthidwa ndi ma lunges, omwe alipo ochulukirapo - ozungulira, osinthasintha, ofananira, opendekera, olumpha, kuchokera pamalo abodza, ndi zipolopolo, ndi zina zambiri.
- Pamavuto amondo, mutha kuchita zakufa zopindika mwendo kapena sumo deadlift. Mutha kulimbitsa kumbuyo kwa ntchafu ndi minofu ya gluteal mwanjira yabwino.
- Pazosiyanasiyana ndikuchotsa kunyong'onyeka, yang'anani squats wamiyendo imodzi;
- Ngati mukufuna china chake chokhalira kunyumba m'malo mwa barbell, yesani ma dumbbells, kettlebells, malamba olemera, ndi zikondamoyo.
- Ochita masewera omwe amapita kumalo ochitira masewera olimbitsa thupi omwe amaletsedwa kutsitsa axial kumbuyo ayenera kuyang'ana pamakina a Hackenschmidt. Amachotseratu kumbuyo, kukakamiza miyendo kuti igwire ntchito yokha.
- Ngati mukuganiza ngati mungasinthe squats ndi makina osindikiza mwendo, tiyankha inde. Kutengera momwe miyendo ilili, wothamanga amatha kutsindika kulemera kwa ma quadriceps kapena matako, kwinaku akuthandiza ntchito ya kumbuyo ndikuchepetsa kuwonongeka kwa mawondo.
- Ku bwalo lochitira masewera olimbitsa thupi, gwiritsani ntchito makina okutira mwendo, kukulitsa, ndi mgwirizano. Adzakulolani kuti muzitha kusiyanitsa kulimbitsa thupi kwanu osalanda miyendo yanu ndi matako anu.
- Kuyankha funso la momwe mungasinthire squats ndi mapapu atsikana kunyumba, timalimbikitsa kuchita zolanda mwendo, mitundu yosiyanasiyana ya mlatho, kulumpha, kuthamanga pomwepo kapena kutukula mawondo. Kuti mumvetsetse ntchitoyi, gulani zolemera kapena zotanuka pamasewera.
Mukudziwa bwanji kuti nthawi yakwana yolowa m'malo mwa barbell squat?
- Choyamba, mverani thupi lanu. Musagwire ntchito mwakhama, perekani minofu yanu pakupanga masiku osala. Inde, penyani njirayi mosamala. Komabe, ngati mukuchita masewera olimbitsa thupi mumayamba kumva kupweteka kumbuyo, malo olumikizana ndi manja kapena miyendo, kutsikira kumbuyo, siyani kulimbitsa thupi nthawi yomweyo.
- Chachiwiri, musaiwale kuti ndinu munthu wamoyo amene muyenera kukhala ndi zofooka zanu zazing'ono. Ufulu wa ulesi pang'ono, kupumula, kukhala sabata limodzi pabedi kusewera Game of Thrones. Ngati mukumva kuti mwatopa m'maganizo, pa liwu loti "holo" mumamva kusungulumwa kapena chidani, simukufuna kuphunzira - osatero. Pumirani utsi. Sabata limodzi ndiye mavuto ochepa mukamasankha pakati ndikumaliza masewera olimbitsa thupi.
Chifukwa chake tiyeni mwachidule zonsezi. Zochita zomwe zingalowe m'malo mwa barbell kulibe. Zoyipa zoterezi ndizapadziko lonse lapansi. Komabe, chilichonse chitha kuchitika m'moyo, makamaka opepuka, mwatsoka, athanso kukhala athanzi. Chifukwa chake, akuyang'ana momwe angasinthire chipolopolocho. Ndipo njira ina ilipo, ngakhale sikokwanira kwathunthu. Ndi chikhumbo champhamvu, ndizotheka kusintha barbell kwa iwo omwe sangathe kupita ku masewera olimbitsa thupi pazifukwa zosiyanasiyana. Chofunikira kwambiri ndikulimbikitsidwa ndikukhumba kuchita. Ndipo nthawi zonse pamakhala njira yopulumukira!
