Ma squat osakanikirana: momwe mungagwere ndi gulu lotanuka

Ma squat otanuka ndi yankho kwa anthu omwe alibe mwayi wokawona zolimbitsa thupi nthawi zonse ndi makina olimbitsira thupi. Amayi amawakonda makamaka chifukwa cha mwayi waukulu wopopera khungu lamkati lamanja ndi miyendo, kumangitsa minofu ya matako, kupanga mchiuno ndi mikono kukhala zotchuka komanso zowoneka bwino.

Zipangizozi zimakuthandizani kuti muwonjezere katundu mukamachita masewera olimbitsa thupi. Zimapangitsa kuti zitheke kugwiritsa ntchito mwamphamvu magulu onse amisili popanda kulemetsa msana ndi malo. Kwa thupi lakumunsi, ma squat okhala ndi zotanuka pamiyendo ndiwothandiza kwambiri, chifukwa zimasokoneza kwambiri zolimbitsa thupi. Izi ndichifukwa chakumenyera komwe othamanga amakakamizidwa kuthana nako, chimodzimodzi ndi katundu, makamaka, squats okha.

Kodi gulu lotanuka pamasewera ndi chiyani?

M'malo mwake, ili ndi gulu lotanuka, lotsekedwa mu mphete, lomwe, pochita masewera olimbitsa thupi, liyenera kutambasulidwa ndimitundu ina. Chowonjezeracho chimatchedwa mayina osiyanasiyana: bandeji yolimba, thumba lotambasulira, mini band, chotulutsa mwendo, mini band, mini loop, band yolimbana, ndi zina zambiri.

Osati kusokonezedwa ndi malupu a labala ndi zotanuka. Kusiyanitsa koyambirira kwa kukula kwa mphete (kukula kwa malupu ndikokulirapo), ndipo chachiwiri, ambiri, sikutsekedwa.

Magulu otanuka amatha kukhala olimba mosiyanasiyana, kulola othamanga kukulitsa kapena kuchepetsa katunduyo. Ngati mukufuna kuchita mwamphamvu, tikukulimbikitsani kuti mugule magulu angapo amakanidwe osiyanasiyana. Mwanjira imeneyi mudzatha kupanga katundu wokwanira wa akatundu osiyanasiyana.

Makhalidwe a squats okhala ndi mphira

Ngati mukuganiza momwe mungagwirire ndi bolodi yotanuka kuti mukhale olimba, ingoganizirani kuchita masewera olimbitsa thupi, koma muli ndi gulu lotanuka pakati pa miyendo yanu. Pakati pa squat, kuwonjezera pa kugwira ntchito ndi kulemera kwanu, muyeneranso kupanga chiphaso kumbali, kuthana ndi kukana kwa wotulutsa. Kodi mwawonapo? Gwirizanani, ntchitoyi yakhala yovuta kwambiri.

Pali kusiyanasiyana kambiri pakukhazikitsidwa kwa zotanuka mukamachita masewera. Chowonjezera chimagwiritsidwanso ntchito kupondereza kusuntha, kutambasula, kupopera mikono ndikutenthetsa thupi.

Kodi mungasankhe bwanji mphira woyenera?

Tanena kale kuti zowonjezera zitha kukhala ndi milingo yosiyanasiyana yolimba, molingana ndi momwe kuchuluka kwa zovuta kumachulukira. Mwalamulo losanenedwa, opanga onse amagawana magulu amtundu wa mphira ndi mitundu, ndipo iliyonse ili ndi sikelo yake. Komabe, zosankha zambiri ndi izi:

• Yellow ndiye kukana kofooka;
• Mtundu Wofiira - Gawo lachiwiri lonyamula;
• Green - mkulu mavuto;
• Buluu - ngakhale kukana kwakukulu;
• Mdima wakuda ndiye gulu lolimba kwambiri, loyenera okha othamanga odziwa bwino masewera olimbitsa thupi.

Kupanga ma squat okhala ndi gulu la mphira osati ogwira ntchito okha, komanso osangalatsa, muyenera kusankha chowonjezera choyenera:

• Magulu otsutsana amapangidwa ndi latex kapena thonje. Zakale ndizotsika mtengo, koma zimazembera, zimadzipinda pakatambasula, zimadula pakhungu ndikutuluka. Otsatirawa amakhala omasuka, koma mtengo wawo ndiwokwera kawiri kuposa ma latex.
• Pali zazifupi komanso zazitali. Mwambiri, kutalika sikukhudza mtundu wa masewera olimbitsa thupi, koma malupu ataliatali amapereka kusiyanasiyana kwakulimbitsa thupi.
• Pali zowonjezera komanso zopapatiza. Mukamasankha, muziwongoleredwa ndi lamuloli: ndikokulira kwa tepi, ndiye kuti katunduyo wakula kwambiri.
• Ngati mukuwopa kuti panthawi yogwira ntchito zotanuka zidzasweka mwadzidzidzi, ndikukumenyani mopweteka mukabwezeretsa, mugule wotambasulira wamanja. Uwu ndi mtundu wa chivundikiro chomwe chimasunga zowonjezera mkati, kukupulumutsirani zovuta pakagwa nthawi yopuma.
• Mwa njira, ndikakulimba kwanu, kumakhala kovuta kwambiri kuti muphwanye.

Ndi minofu iti yomwe imagwira ntchito panthawi yama squat yokhala ndi gulu la mphira?

Chotsatira, tikuwonetsani momwe mungagwirire ndi gulu lolimba lolimbitsa thupi kupitilira ziyembekezo zonse, koma choyamba, tiyeni tikambirane za minofu yomwe tikulimbana nayo.

1. Zachidziwikire, minofu yolimba imagwira ntchito, monganso squat iliyonse;
2. Komanso, minofu ya ntchafu ya quadriceps imakhudzidwa;
3. Kuphatikiza apo, minofu ya ng'ombe;
4. Kutsogolera ndi soleus;
5. Olimba musculature - kumbuyo extensors, abs, biceps femora.

Monga mukuwonera, ma squat okhala ndi gulu lolimbitsa thupi amakulolani kugwiritsa ntchito magulu amtundu womwewo monga squats wamba, opanda chowonjezera. Amapangidwanso kuti akweze mtolo, wogawana moyenera pamiyendo yolondolera, osangotsitsa msana ndi kulemera kwambiri. Imeneyi ndi njira yabwino kwambiri yochepetsera thupi m'malo ovuta osakola mabelu kapena mabelu.

Ubwino ndi zovuta

Ubwino wama squat matako ndi zotanuka pamiyendo ndi chiyani, tiyeni tipeze!

1. Ikuthandizani kuti mugawire mozama katunduyo, mutembenuzire kuchoka pachimake kukhala yunifolomu.
2. Iyi ndi njira yabwino kwambiri yopangira zida zolemera, zomwe nthawi zambiri zimaletsedwa pazifukwa zamankhwala. Gulu lotanuka limatha kugwiritsidwa ntchito ngakhale ndi othamanga omwe ali ndi msana wowawa;
3. Okulitsa pafupifupi samatsitsa mafupa;
4. Magulu okhala ndi mphira ndi ovuta kuchita molakwika - thupi lanu, kuti likwaniritse ntchito yake, limachita zolimbitsa thupi moyenera;
5. Chifukwa cha kukhazikika kosiyanasiyana, mutha kusintha mosavuta katundu, zomwe ndizosavuta;
6. Zowonjezera zitha kugwiritsidwa ntchito kunyumba, kumalo ochitira masewera olimbitsa thupi, komanso panja. Amadziphatika mokwanira kuti agwirizane ndi aliyense, ngakhale thumba laling'ono kwambiri.
7. Zimakupatsani mwayi wowotcha kcal 200-300 wowonjezera pamlingo wamba mukamagwa wopanda bandeji.
8. Maphunziro oterewa amapangitsa khungu kukhala lolimba kwambiri, limachotsera kufalikira ndi cellulite.

Inde, palinso zovuta. Choyamba, uwu ndi malire a katundu. Mutha kuwonjezera kulemera kwa barbell momwe mungafunire, koma simudzadzimangira nokha malamba 15, zivute zitani. Kachiwiri, wotambasulayo sangathandize kuti mimbayo ikhale yolimba, koma ndikupanga mpumulo. Kuti minofu ikule, kuphunzitsa mphamvu ndi zolemera ndikofunikira. Chifukwa chake, zowonjezerazi sizoyenera amuna omwe akufuna kukonza mawonekedwe awo, koma ndi abwino kwa azimayi omwe amaphunzitsa kuti achepetse kunenepa.

Chitani masewera olimbitsa thupi

Chifukwa chake, mudagula squat expander, mudaphunzira zomwe zidachitika, werengani malangizowo. Yakwana nthawi yoti muyambe kuchita masewera olimbitsa thupi! Ndi mitundu iti yomwe imakonda kwambiri othamanga amakono?

• Crunch squats. Chowonjezeracho chimakokedwa pakati pa mapazi, kunyinyirika, ndipo pakukweza, mawondo amakwezedwa mosinthana ndi chifuwa;
• Zotupa zamabondo zotanuka. Njira zamakono zakupha;
• Magulu okhala ndi mphira pansi pa mapazi. Wothamanga amayenda pamzere wopindidwa, akugwira theka limodzi ndi manja ake kuti pakukwera mphira utambasulidwe, ndikupanga katundu wina;
• Zolumpha, maondo;
• Magulu okhala ndi mapapu kumbali;
• Kuyenda fayilo limodzi;
• Magulu oyenda mwammbali;
• Lumpha-squat-sitepe kumbali;
• Mapapu am'mbali osunthira mbali;

Momwe mungagwiritsire ntchito molondola ndi kansalu kakang'ono pamiyendo yanu?

Ngati mukuda nkhawa kuti simukudziwa momwe mungakhalire bwino ndi kansalu kakang'ono pamiyendo yanu, pumulani. Zowonjezera sizikusonyeza njira yapadera, chofunikira kwambiri ndikudziwa njira yolondola yochitira masewera olimbitsa thupi popanda kutulutsa.

Komabe, pankhani yokhudza "momwe mungagwiritsire ntchito kansalu kolimba kuti mukhale olimba" yatha, werengani malangizo awa:

1. Osasiya chilichonse chofunda ndi mafunde - minofu ndi mitsempha imafunika kutenthedwa, kukonzekera ntchito;
2. Pumirani molondola - mu squats, inhale nthawi zonse imachitika kutsika, kutulutsa mpweya ukuwonjezeka;
3. Musamachite masewera olimbitsa thupi ngati simukudwala;
4. Timalimbikitsa kusankha chowonjezera chomwe sichikhala ndi malo osanja kuti chikhale chosavuta kuchita masewera olimbitsa thupi.
5. Valani mathalauza ataliatali okutinyani kwinaku mukuchita masewera olimbitsa thupi kuti musavutike kapena kuvulala m'miyendo yanu.
6. Zachidziwikire, gwiritsani ntchito zotulutsa ndi kukhazikika komwe kumakukwanirani;
7. Osayimira pamenepo - onjezani katundu nthawi zonse.

Ndizo zonse, takufotokozerani zonse zamomwe mungagwiritsire ntchito squat elastic band. Tsopano miyendo yako icheperako, ndipo thupi lako lidzagwedezeka. Sangalalani ndi kulimbitsa thupi kwanu!

Onerani kanemayo: Ben Franks Squats 240kg (November 2024).