Ma squats othamangitsa mu simulator ndi barbell: njira yakupha

Squats othamangitsa ali ndi dzina lachilendo kwa wrestler wodziwika Georgy Gakkenschmidt, yemwe adawapanga. Ntchitoyi imatchedwanso Hack squats, Hack Machine Squats, Hackenschmidt Exercise. Imaphatikizidwanso pamphamvu yayikulu yopopera ntchafu ndi minofu yaminyewa. Zilibe kulowetsa kumbuyo, koma zimapereka katundu wochulukirapo pamagulu ndi mchiuno.

Munkhaniyi, tiona mwatsatanetsatane njira zothamangitsidwira mu Hackenschmidt hack simulator, fotokozani chifukwa chake zochitikazi sizoyenera kuchitira kunyumba, kusanthula kusiyanasiyana kwake, ndikuwona zabwino ndi zoyipa zake.

Kodi squats ndi chiyani?

Uwu ndi masewera olimbitsa thupi ochokera pagulu lamphamvu, lomwe limachitika mosemphanitsa kapena mophweka, yokhala ndi barbell, yomwe imagwiridwa m'manja otsitsidwa kumbuyo kwa mawondo. Mu simulator, mutha kuchita zowongoka zowongoka - omalizirawa ndi otchuka kwambiri pakati pa atsikana omwe akufuna kupopa bulu ndi miyendo. Njira yakupha mwachindunji imakupatsani mwayi wolimbitsa minofu, chifukwa chake, oimira theka lamphamvu amayikonda kwambiri.

Kusiyanitsa kwakukulu pakati pa ma squat okhwima ndi barbell ndi squats wamba ndikuti apa katundu wamkulu amagwera miyendo, osati pamsana.

Mitundu yakupha

Tiyeni tiwone mitundu yanji yolimbitsa thupi yomwe ilipo:

• Ma squat owongoka - wothamanga amagona pa benchi, amatenga zolemera pamapewa ake ndikuyamba kusewerera pang'onopang'ono

Chonde dziwani kuti zochitikazi zimangolimbikitsidwa pakuchita masewera olimbitsa thupi. Kulephera kutsatira njira zodzitetezera kumatha kuvulaza bondo limodzi. Ngati mukungoyamba kumene kudziwa njirayi, funsani wophunzitsa waluso kuti agwirizane ndi zochita zanu.

• Bweretsani ma squats - malo oyambira othamanga - moyang'anizana ndi pulogalamu yoyeseza, muyenera kuyimirira, gwirani omwe akugwira ndi manja anu ndikuyamba kusefukira bwino, ndikupendeketsa thupi kuti msana uzikhala wowongoka nthawi zonse. Uku ndikumangokhala makina oseketsa matako a atsikana - mothandizidwa nawo, mukwaniritsa zolemba zanu zokopa posachedwa;
• Ndi barbell - yopanda makina osokoneza. Wothamanga wagwira barbell kumbuyo kwa mawondo, zala zakumanja zowongoka kapena pang'ono pang'ono. Kutengera momwe phazi lilili, kuchuluka kwa katundu pagulu laminyewa kumasintha - tikambirana izi pansipa;
• Ndi kettlebell kapena dumbbells - mofanizira ndi barbell, projectile imagwiridwa m'manja yomangika kumbuyo.

Kodi minofu imakhudzidwa bwanji

Tilembereni mndandanda wa minofu iti yomwe imagwira ntchito popanga ma squats - izi zikuthandizani kuti mumvetsetse bwino njira yakuphera, yomwe timayamba pambuyo pake:

• Minofu ya ntchafu: yowongoka, yapakatikati, yotsatira;
• Big gluteus;
• Ziuno;
• Theka-membranous ndi semitendinosus chachikazi;
• Zowonjezera zamtsempha;
• Mwana wa ng'ombe.

Njira yakupha

Tiyeni tipitilize njira yopangira ma squats azimayi ndi abambo, pomwe magwiridwe antchito ndi ofanana kwa aliyense, koma amuna amakonda kuwonjezera kunenepa, ndipo azimayi amakonda kuchuluka ndi kuchuluka kwa squats.

• Molunjika Hack Squat:

1. Konzekera, konzekera minofu ya mwendo, mafupa a mawondo, kubwerera bwino;
2. Ikani kulemera komwe mukufuna. Oyamba kumene amathanso squat ndi nsanja yopanda kanthu, yomwe kulemera kwake kuli, pafupifupi 20 kg;
3. Gona mu zida ndi msana wanu utapanikizika kwambiri ndi gawo lomwe likuyenda. Ikani mapazi anu ofanana kwa wina ndi mtunda wa pafupifupi 50 cm;
4. Pindani mawondo anu pang'ono osawongoka kufikira mutamaliza kubwereza konse;
5. Sungani mapewa anu pansi pa mapilo;
6. Kenako, chotsani zoyimitsa ndikunyamula zolemetsa paphewa panu;
7. Mukamakoka mpweya, khalani pansi pang'onopang'ono, kwinaku mukukula, ndikudzikweza ndi zidendene, imani.

• Zosintha zomwe zimasinthidwa mu simulator yoyeserera zimayang'ana kwambiri kulemera kwa matako ndi khosi:

1. Konzekera ndi kukhazikitsa kulemera kufunika;
2. Imani papulatifomu moyang'anizana ndi galimoto;
3. Ikani mapazi anu kufanana, ikani mapewa anu pansi pa mapilo, sungani msana wanu molunjika, ndikupendeketsa thupi lanu pang'ono. Yang'anani kutsogolo. Osazungulira msana wanu;
4. Chotsani zoyimitsa ndikunyamula zolemera paphewa panu;
5. Yambani kukhala pansi, ndikupendeketsa thupi lanu mochulukira. Chenjezo! Sungani msana wanu molunjika, ngakhale pangodya;
6. Pa inhale timachita squat, pa exhale kukwera;

• Masewera a Hackenschmidt okhala ndi barbell, kettlebell kapena dumbbells amachitidwa popanda simulator. Ndipo ambiri, kubwereza squats mwachizolowezi ndi ma dumbbells. Udindo wa phazi ndiwofunika kwambiri pano, kapena ndendende, momwe zala zake zilili:

1. Konzekera ndi kukonzekera projectile;
2. Ikani mapazi anu m'lifupi-phewa ndikunyamula barbell kumbuyo, kumbuyo kwamaondo anu;
3. A kettlebell ndi dumbbell amathandizidwanso kumbuyo kwa mikono yowongoka;
4. Pindani mawondo anu pang'ono;
5. Sungani msana wanu molunjika, yang'anani kutsogolo;
6. Mukamalowetsa mpweya, yambani kudumphadumpha mpaka chiuno chanu chikufanana ndi pansi, pomwe siziyenera kutumphuka kupyola zala zanu, chifukwa chimakhota pang'ono kumbuyo;
7. Potsika kwambiri, mukamatulutsa mpweya, sinthani kulemera kwanu kuzidendene, kanikani kwa iwo ndikukweza.

Amphaka mu ndowe ya atsikana ndi abambo, malinga ndi njira yomwe tafotokozayi, amachitidwa kangapo. Ndibwino kuti muchite njira 2-3. Zimapindulitsa kwambiri kupanga magawo atatu ndi kulemera pang'ono kuposa kamodzi kokha, koma ndi katundu wambiri.

Masewera othyola opanda pulogalamu yoyeseza nawonso sakuvomerezeka kunyumba - chiopsezo chovulala ndi chachikulu kwambiri, makamaka ngati mutenga zida zolemera kapena mulibe chidziwitso chokwanira.

Siyani zosankha

M'magulu othyola, maimidwe amatha kukhala osiyana - opapatiza, otakata, okwera kapena otsika - tiyeni tiwone onse:

• Ndi malo opapatiza, mapazi amaikidwa pafupi wina ndi mnzake, pomwe minofu ndi ma quadriceps ofananira amatenga katundu wamkulu;
• Mukatambasula phazi lanu kuposa mapewa anu, mudzakweza ma adductors ntchafu;
• Ndi malo okwera, mapazi akaikidwa pafupi ndi m'mphepete mwake mwa nsanjayo, minofu yolimba komanso yolimba kwambiri imakhala yolimba;
• Ngati miyendo imayima pafupi ndi m'munsi mwake mwa nsanjayo, minofu yamkati yachikazi imadzaza;
• Mukatembenuka kuti mukayang'ane ndi makina (reverse hack squat), tsekani ma glute anu.

Ubwino ndi zovuta zolimbitsa thupi

Tayang'ana njira zosiyanasiyana zosekera za atsikana ndi anyamata, koma tsopano tiyeni tiwone zabwino ndi zoyipa zawo. Kodi ndichifukwa chiyani masewerawa amakonda kwambiri othamanga ambiri?

1. Masewera othyola pakanthawi kochepa amathandizira kupanga kupuma kwamphamvu kwa minofu;
2. Ndi oyenera othamanga akuchira kuvulala kwakumbuyo. Malo okonda nsanja amaonetsetsa kuti msana sagwiritsidwa ntchito;
3. Ntchitoyi imakhala ndi mphamvu zambiri - chifukwa chake kuyenerera;
4. Njira yosavuta yopangira;
5. Mitundu yambiri ndi mitundu.

Monga tinalonjezera, tisalingalire za zabwino zokha za squats, komanso zoipa, mwamwayi, palibe ambiri aiwo:

• Sikulangizidwa kuti muzichita kunyumba;
• Zotsutsana zambiri, mwachitsanzo, kusachita bwino thupi, mawondo opweteka, kuvulala kwamfupa, kutupa kwaminyewa;
• Ma squat amapanikizika kwambiri pamafundo am'maondo, chifukwa chake amatopa kwambiri.

Kuti muchepetse zovuta, osachita masewera olimbitsa thupi ngati simukumva bwino, onetsetsani kuti mukulemera mokwanira ndipo musachite mopitirira muyeso. Ndi bwino kupanga ma seti ambiri ndikumverera bwino kuposa kugwada mukumva kuwawa mphindi 10 mutangoyamba kulimbitsa thupi.

Kodi ndi zolakwitsa ziti zomwe oyamba kumene amapanga?

Pochita masewera olimbitsa thupi ndi ma dumbbells, barbell, kapena pamakina, othamanga ambiri nthawi zambiri amalakwitsa. Kuti mupewe iwo, onani zofunikira zofunikira pa njirayi:

1. Musaiwale kutentha ndi kutambasula;
2. Muzochita zosiyana ndi izi, osakhotera kumbuyo;
3. Osabweretsa maondo anu palimodzi;
4. Osakweza zidendene zako pamtunda;
5. Tengani kulemera kokwanira;
6. Yendani bwino, osagwedezeka, makamaka pakukwera;
7. Pumirani moyenera: pumirani pansi, tulutsani mpweya;
8. Kokani ndi zidendene zanu;
9. Nthawi zonse muziyembekezera.

Kodi chingasinthidwe ndi chiyani?

Pamapeto pa nkhaniyi, tiyeni tiwone momwe tingasinthire squats, ngati muli ndi zotsutsana nawo. Mutha kupanga squat yolemera iliyonse, makina osindikizira mwendo, makina olimbitsa thupi a Smith. Mapapu osagwira mwendo umodzi - Chibugariya ndi "mfuti". Ngati mukufuna kupopa ntchafu zamkati, mverani ma plie ndi sumo squats. Chonde dziwani kuti ntchito yobera squats ndikupopera miyendo yanu osakweza kumbuyo kwanu, uku ndiye kusiyana kwawo kwakukulu kuchokera kuma squat akale.

The Hack Trainer ndi malo othamangitsira othamanga omwe akuchira kuvulala msana. Amakulolani kuti mupange mpumulo wochititsa chidwi, kuti chiwerengerocho chikhale choyenera kwa amayi ndi abambo. Komanso, iyi ndi njira yabwino yopilira kupirira kwanu - kuchita masewera olimbitsa thupi kumawoneka kovuta kwambiri kwa wothamanga wosaphunzitsidwa. Samalani ndikutsatira zodzitetezera!

Onerani kanemayo: How to Squat: The Definitive Guide (November 2024).