Plie squats: njira ya atsikana komanso momwe mungachitire bwino

Lero tikambirana mwatsatanetsatane za squie squats - ndi chiyani, njira ndi chiyani, zabwino, zoyipa, komanso momwe tingasiyanitsire ndi machitidwe ofanana: squats classic ndi sumo.

M'mawu osavuta, awa ndi squats omwe amakulitsa maondo mpaka mbali. Minofu yolunjika pantchitoyi ndi ntchafu zamkati ndi gluteus maximus. Plie squats amadziwika kwambiri ndi azimayi omwe amafuna kukonza mawonekedwe a matako ndi mawonekedwe a m'chiuno. Amuna, kumbali inayo, akunyinyirika ndi kulemera kowonjezera, amachita bwino kwambiri pakumanga minofu ya miyendo.

Maluso a squie squire azimayi ndi abambo samasiyana, koma kuchuluka kwa kubwereza ndi njira zitha kusiyanasiyana, kutengera kukula kwa othamanga.

Njira ndi kusiyanasiyana

Tiyeni tiwone momwe tingapangire squats moyenera, werengani pansipa malongosoledwe atsatanetsatane a njirayi:

1. Imani molunjika, mutambasule miyendo yanu pang'ono pang'ono kuposa yopingasa paphewa (ngati mulipo kawiri, mupeza sumo), tembenuzani masokosi anu ndi 130 °;
2. Pindani thupi pang'ono kumbuyo kumbuyo, sungani msana wanu molunjika magawo onse a masewera olimbitsa thupi;
3. Osapendeketsa mutu, ikani manja anu pachifuwa patsogolo pa chifuwa chanu;
4. Mukamakoka mpweya, pang'onopang'ono yambani squat mpaka pansi pomwe chiuno chiyenera kufanana pansi;
5. Osadula zidendene, osapotokola ndi masokosi anu;
6. Mukamatulutsa mpweya, pitani pamalo oyambira, osawongola miyendo yanu mpaka kumapeto.

Onaninso kusiyana kwina kwama squie omwe ali ndi ma dumbbells - atsikana ndi abambo:

1. Pulojekitiyi imagwiridwa m'manja patsogolo pa chifuwa;
2. Samalani kwambiri malo olondola a msana panthawi yophedwa - ngati mutadalira patsogolo, mutha kung'amba minofu;
3. Kwa amuna ndi akazi, njira yopangira ma squie plie ndi kulemera sikusiyana ndi ma algorithm opanda zolemera, koma, pakuchita bwino kwambiri, tikulimbikitsidwa kuti tikwaniritse malo otsika kwambiri musanakweze masekondi 2-3.
4. Kutulutsa mpweya sikuyenera kutambasulidwa ndikunyamula konse - mutha kutulutsa gawo limodzi lokha la kaboni dayokisaidi, kuthana ndi gawo lovuta lochita masewera olimbitsa thupi, kenako ndikuthetsa mpweya poyambira. Mwambiri, m'maphunziro oyamba, nthawi zambiri mumaganizira momwe mungapumire moyenera mukamakhwasula, izi zimakulitsani kupirira ndikupangitsa kuti zolimbitsa thupi zikhale zothandiza.

Muthanso kuguba ndi barbell, ndi kettlebell kumapazi anu, mu makina a Smith. Njira yotsirizayi ikulimbikitsidwa kwa othamanga omwe sachita bwino. Pulogalamu yovomerezeka ya oyamba kumene ndiyobwereza 30 m'maseti awiri, katunduyo akuyenera kuwonjezeka sabata iliyonse.

Ndi minofu iti yomwe imagwira ntchito?

Tiyeni tilembere mndandanda wa minofu iti yomwe imagwira ntchito - izi zidzakuthandizani kuti mumvetse bwino momwe thupi limapangidwira:

• Wamkulu gluteal;
• Chachikazi chamkati;
• Minofu yakumbuyo kwa ntchafu;
• Ma Quads;
• Mmbuyo ndi ng'ombe zaminyewa.

Minofu ya mfundo zisanu imagwira ntchito yolimbitsa thupi, yonse ndiyo gawo lalikulu lamagetsi. Monga mukuwonera, ma squi plie okhala ndi cholumikizira kumapazi amakulolani kupopera bwino miyendo yanu yonse ndi matako anu - chotsani kulemera kwambiri m'derali, komanso kumanga minofu.

Pa cholinga choyamba, muyenera kuwonjezera kuchuluka kwa njira ndikuwonjezera liwiro, ndipo chachiwiri, squat wokhala ndi zolemera.

Zolakwa pafupipafupi

Chifukwa chake, tapeza kuti ma squie squie ndi njira yabwino kwambiri yolemetsera ntchafu zanu zamkati. Komabe, mwina mukumvetsetsa kuti kuyendetsa bwino kwa maphunziro kumadalira momwe mumatsatirira bwino njirayi. Tiyeni tiwone zolakwika zomwe oyamba kumene amapanga mu plie squat ndi kettlebell pamakwerero:

• Chifukwa cha kutambasula bwino kwa minofu ya ng'ombe, ambiri amang'amba zidendene pansi - izi nthawi yomweyo zimachotsa zolemetsa pamalondawo ndikupititsa kulemera kwa akakolo;
• Simungathe kuwongola miyendo yanu m'maondo kumtunda;
• Osasunthira modzidzimutsa, mozungulira - nyamuka ndikugwa nthawi zonse bwino;
• Mukudziwa kuti ndi minofu iti yomwe imakhudzidwa ndi ma squie squash - msana safunika kuvutikira, sutenga nawo mbali pokweza. Oyamba kumene nthawi zambiri samakweza zolemera osati mchiuno, koma ndi nsana wawo - izi zimachitika chifukwa chopindika. Ndiko kulondola - sungani msana wanu molunjika!
• Kutembenuka kwa masokosi onsewa kuyenera kukhala kofanana kwambiri, ndi mapazi pamzere womwewo. Kupanda kutero, katundu kumanja ndikumanzere azikhala osiyana.

Kodi izi ndizoyenera ndani?

Ma squarl barbell squats kapena ma dumbbells ndiabwino kwa iwo omwe akufuna kuonda, komanso, kwa iwo omwe akufuna kunenepa. Ntchitoyi imaphatikizidwa ndi zovuta zamphamvu zoyambira zovuta. Pamafunika kutambasula bwino, chifukwa chake, ndi koyenera kwa iwo omwe akufuna kuwonjezera kulimba ndi kutanuka kwa minofu.

Zotsutsana

Tiyeni tiwone omwe sioyenera, chifukwa mndandanda wazotsutsana ndi ma squie plie ndiwosangalatsa:

1. Anthu okhala ndi mawondo opweteka, nsana, mafupa amchiuno;
2. Ndi kuwonjezeka kwa mitsempha ya varicose;
3. Mu pachimake mtima kulephera, matenda oopsa, pambuyo pa matenda a mtima, sitiroko;
4. Pakati pa chimfine, makamaka motsutsana ndi kuwonjezeka kwa kutentha kwa thupi;
5. Ndi khungu, kuchepa magazi;
6. Pakukulirakulira kwa matenda aliwonse osachiritsika, makamaka rheumatological kapena omwe amagwirizana ndi dongosolo la kupuma;
7. Amayi apakati. Munthawi imeneyi, atsikana amayenera kukhala osamala kwambiri ndikuyang'ana zolimbitsa thupi. Mwachitsanzo, amayi apakati sangathe nthawi zonse kukwera njinga;
8. Pambuyo pa opaleshoni.

Kusiyana kwamitundu ina yamasamba

Tidakambirana zaukadaulo wa squie squir for amuna ndi akazi, ndipo tidanenanso kuti ndi ofanana ndi ma sumo squats ndi achikale. Tiyeni tiwone kusiyana:

• Ndi squats achikale, simuyenera kuyika mawondo anu pamalo otalikirapo;
• Sumo ikakhala pamalo oyambira, miyendo imayikidwapo kawiri kuposa mapewa. Chifukwa cha izi, katundu wamagulu ogwira ntchito amakula, ndipo minofu imakula mwachangu.

Ma nuances ena onse ndi ofanana - kumbuyo kuli kowongoka, kumbuyo kumayikidwa pang'ono, zidendene sizimachokera pansi, ntchafu pamalo otsika kwambiri zikufanana ndi pansi.

Ubwino ndi kuipa

Ngati mungayang'ane zithunzi za atsikana omwe amakhala akuchita masewera olimbitsa thupi kwa mwezi umodzi - zisanachitike kapena zitatha, mudzawona kusiyana kwake.

1. Uku ndiye kuphatikiza kopitilira muyeso - kumakuthandizani kuti mukwaniritse zotsatira zawo munthawi yochepa.
2. Ndikosavuta kuzichita kunyumba, panja, komanso kumalo ochitira masewera olimbitsa thupi.
3. Kwa atsikana, ma squie squille okhala ndi barbell angawoneke ngati ovuta, koma amatha kusintha pulojekitiyo ndi dumbbell kapena kettlebell. Zosiyanasiyana zosiyanasiyana ndizophatikizanso.
4. Tawonani kuphweka kwa njira yakuphera - ngakhale woyamba akhoza kuyidziwa popanda kufunsa wophunzitsa.

Mwa zovuta, timatsindika za katundu wambiri pamagulu ndi mchiuno, motero njirayi ili ndi zotsutsana zambiri. Komanso, ma squie plie okhala ndi barbell patsogolo panu amafunikira kuzindikira koyenera. Ochita masewera olimbitsa thupi omwe akufuna kuchita masewera olimbitsa thupi ayenera kulimbitsa thupi lawo.

Tsopano mukudziwa momwe mungagwirire plie molondola - tikukhulupirira kuti ntchitoyi idzawonekeradi pulogalamu yanu. Uwu ndiye mtundu wabwino kwambiri wamaphunziro a mtima ndi mphamvu womwe umatha kunyamula malo amavuto amthupi. Khalani okongola!

Onerani kanemayo: Plie Squats - BUILD A BOOTY! day 19 #bootychallenge. Rebecca Louise (November 2024).