Ma squat ampweya ndi gawo lofunikira kwambiri pamaphunziro aliwonse a CrossFit. Kodi mawuwa amatanthauzanji? CrossFit ndimasewera olimbitsa thupi omwe amaphatikizapo masewera olimbitsa thupi, ma aerobics, kulimbitsa mphamvu, kukweza kettlebell, kutambasula ndi zina zolimbitsa thupi.
Ma squat am'mlengalenga ndi ma squat ophweka okha osatinso owonjezera. Amatchedwanso squats kapena ma squat. Kuchita masewera olimbitsa thupi kumakhalapo panthawi yotentha yolimbitsa thupi, kumathandiza kutenthetsa minofu, kudziwa njira yolondola yodzikongoletsera, ndikupangitsa kupirira.
Chofunikira kwambiri pakuchita masewera olimbitsa thupi ndi "kuwuluka" kwake - kumachitika kokha ndi kulemera kwake. Ichi ndichifukwa chake, squats wamba amatchedwa squats panthawiyi.
Ndi minofu iti yomwe ikugwiritsidwa ntchito?
Mukamagwiritsa ntchito bwino squat, mupanga magulu otsatirawa:
- Big gluteus;
- Kutsogolo ndi kumbuyo kwa ntchafu;
- Ziuno;
- Minofu ya ng'ombe;
- Kumbuyo minofu ya m'munsi mwendo;
- Mimbulu yam'mbuyo ndi m'mimba monga zolimbitsa.
Chonde dziwani kuti minofu imeneyi imagwira ntchito pokhapokha ngati njirayi ikutsatiridwa panthawi yochita masewera olimbitsa thupi. Kuphedwa kosayenera kumatha kubweretsa zotsatirapo zomvetsa chisoni, makamaka pambuyo pake, pomwe wochita masewerawo amasinthana ndi zolemera.
Ubwino ndi kuipa kwa squat squat
Mbalame ndizofunikira kwambiri mthupi, tiyeni tiwone maubwino omwe akuwonetsedwa:
- Malire othamanga amapita patsogolo, zomwe zimapangitsa kuti zitheke pamasewera;
- Katundu wokwanira amaphunzitsa bwino dongosolo lamtima;
- Chachikulu "kugunda" ndi thupi lakumunsi, chifukwa chake azimayi omwe akufuna kukonza mawonekedwe ndi mawonekedwe a matako ndi chiuno, musaiwale za squats!
- Kuchita masewera olimbitsa thupi kumachitika mwachangu, zomwe zimapangitsa kuti mafuta azigwira ntchito;
- Kusinthasintha kwa mafupa ndi mitsempha kumawonjezeka, zomwe ndizofunikira kwambiri ngati wothamanga akukonzekera kuphunzira momwe angakhalire ndi kulemera kwambiri;
- Mphamvu yakulimbitsa imakulitsidwa, kulumikizana kwa mayendedwe kumawongoleredwa.
Tinakambirana za maubwino am'mlengalenga, kenako tidzakambirana mwachidule momwe zingayambitsire mavuto:
- Choyamba, ngati muli ndi mavuto olumikizana, makamaka bondo, ma squat ampweya amatha kuwapangitsa kukulira. Dziwani kuti pamenepa, wothamanga, makamaka, amatsutsana pamtundu uliwonse wa squat.
- Anthu onenepa kwambiri sayenera kuchita izi;
- Contraindications mulinso matenda a minofu ndi mafupa ndime, mtima, kutupa kulikonse, zinthu pambuyo pa opaleshoni m'mimba opaleshoni, mimba.
Ngati wothamanga ali ndi matenda osachiritsika, tikukulimbikitsani kuti mufunsane ndi dokotala woyang'anira musanayambe maphunziro.
Kusiyanasiyana kwama squats amlengalenga
Magulu oyendetsa ndege a Crossfit amachitidwa m'njira zosiyanasiyana, lembani zizindikilo zomwe angagawanike:
- Zozama komanso zapamwamba. Kuzama kwakumaso kwa squat kumatenga malo otsikitsitsa pochita masewera olimbitsa thupi pomwe ntchafu ndizofanana pansi. Ngati wothamanga agwa pansi, squat amadziwika kuti ndiwakuya;
- Kutengera momwe mapazi amapangira - zala zakunja kapena zofananira. Zowonjezera masokosi amatembenuzidwira mkati, makamaka ntchafu yamkati imakhudzidwa pantchitoyi.
- Kutalika kapena kupapatiza. Kuyimilira kocheperako kumagwiritsa ntchito minofu ya ntchafu yakutsogolo, mawonekedwe akulu amakhudza glutes kwambiri.
Kodi muyenera kuchita kangati
Magulu oyendetsa ndege ayenera kupezeka paliponse pa masewera olimbitsa thupi. Onetsetsani kuti mwaziphatikiza pazomwe mumachita pokonzekera. Tikukulimbikitsani kuchita osachepera 2 seti ya 30-50 nthawi (kutengera mulingo wothamanga). Onjezerani pang'onopang'ono pang'onopang'ono, ndikubweretsa magawo atatu a maulendo 50. Kusiyanitsa pakati pama seti ndi mphindi 2-3, zolimbitsa thupi zimachitika kwambiri.
Njira zophera komanso zolakwika zina
Chabwino, apa tafika pachinthu chofunikira kwambiri - pamapeto pake tilingalira za luso lopanga squats.
- Musaiwale kutentha? Kutenthetsa minofu yanu ndikofunikira kwambiri!
- Malo oyambira - mapazi paphewa m'lifupi kupatukana (kutengera momwe mapazi alili), kumbuyo molunjika, zala zakumapazi ndi mawondo mozungulira ndege yomweyo (yokhudza khoma longoyerekeza kutsogolo kwanu), yang'anani kutsogolo;
- Manja amatambasulidwa pakati, amasungidwa molunjika patsogolo panu kapena amawoloka loko patsogolo pa chifuwa;
- Tikakoka mpweya, timatsika, kukoka pang'ono kubwerera kumapeto;
- Tikamatuluka, timakwera pomwe timayambira.
Ngakhale kuti anthu ambiri amadziwa momwe angagwiritsire ntchito squats, pali zolakwitsa zomwe zimanyalanyaza zabwino zonse zolimbitsa thupi:
- Msana uyenera kukhala wowongoka m'magawo onse azolimbitsa thupi. Kuzungulira msana kumayika kupsinjika kosafunikira kumbuyo;
- Mapazi sayenera kukwezedwa pansi, apo ayi mumakhala pachiwopsezo chovulala kapena kuvulaza minofu yanu (yomwe ndiyowopsa kwambiri panthawi yama squats okhala ndi cholemetsa cholemera);
- Mawondo nthawi zonse amayenera kuloza mbali imodzimodzi ndi zala zakuphazi. Ngati zomalizirazo zikufanana, ndiye kuti mawondo mu squat samakokedwa mosinthanitsa;
- Kulemera kwa thupi kuyenera kugawidwa mofanana pamapazi onse awiri kuti zisawononge chiuno ndi mawondo.
- Onetsetsani kupuma koyenera - mukamakoka mpweya, pendani pansi, ndikutulutsa mpweya.
Mosiyana ndi ma squat ampweya, titha kulimbikitsa kuti muthamangire m'malo, kulumpha chingwe kapena kupeta miyendo yanu.
Zofalitsa zathu zatha, tsopano mukudziwa ma squat ampweya ndi momwe mungachitire bwino. Tikufuna kuti muzigwiritsa ntchito njirayi mwachangu kuti muthe kuchita zolimbitsa thupi! Kupambana kwatsopano pamasewera!
