Lero timachotsa squat kukhoma - masewera olimbitsa thupi m'chiuno ndi matako. Monga momwe dzinalo likusonyezera, kusiyana kwake kwakukulu ndi mitundu ina ya squat ndiko kupezeka kwa kuthandizira kolunjika. Magulu pafupi ndi khoma amakulolani kuti musamangogwira ntchito yolimbitsa thupi, komanso kuti mukhale ndi moyo wabwino, kuchepetsa malo ophunzitsira otopetsa ndi ntchito yatsopano, komanso kukulitsa kapena kuchepetsa katunduyo.
Mawonekedwe ndi kusiyanasiyana kwa zochitikazo
Koyamba, zikuwoneka kuti makoma olumikiza ndi ntchito yosavuta, yokhala ndi mtolo wofatsa paminyewa. Zowonadi, kubisalira, kudalira chithandizo, wothamanga pang'ono amachepetsa msana, ndipo samataya mphamvu kuti akhalebe olimba.
Komabe, pali njira zambiri zosinthira ntchitoyi:
- Nyamula dumbbell kapena kettlebell;
- Squat poyenda pang'onopang'ono;
- Squat, akukonzekera malo otsika kwambiri kwa masekondi 30-60;
- Limbikitsani minofu ya matako ndi abs;
- Kodi kudumpha squats.
Ma squometrometric pafupi ndi khoma amadziwikanso, omwe amapanga katundu kupirira kwakanthawi. Malo amodzi amatanthauza kusayenda.
Pochita masewera olimbitsa thupi, minofu yathu imagundika m'njira zitatu:
- Eccentric (kutsitsa barbell, kumangoyenda mosakhazikika, kukulitsa miyendo);
- Concentric (kukweza barbell, kukweza mu squat, kupindika miyendo);
- Isometric - minofu ikagwirizana, koma osatambasula, ikukhazikika pamalo amodzi. Izi ndizomwe zimachitika pamene, wothamanga khoma, wothamangayo ayima kaye.
Chifukwa chake, wothamanga amalimbitsa kulimba ndi kupirira kwa minofu yake, kumawongolera kuwongolera thupi, ndikuwonjezera kusinthasintha. "Wachibale" wapafupi kwambiri wa squat wall wall squat ndi thabwa, lokondedwa ndi othamanga onse osangalatsa.
Chifukwa chake, zolimbitsa thupi zitha kutchedwa chilengedwe chonse. Itha kuchitidwa bwino ndi othamanga onse omwe akufuna kuwonjezera katundu wawo, ndipo oyamba kumene kapena othamanga akuchira kuvulala (kupatula zolimbitsa thupi).
Chonde dziwani kuti ntchitoyi imanyamula kwambiri bondo, chifukwa chake imatsutsana ndi anthu omwe ali ndi matenda mderali.
Njira yakupha
Tiyeni tiwone momwe tingagwiritsire ntchito squats - tidzasanthula njirayi magawo onse.
- Sindikizani nsana wanu kukhoma, ikani mapazi anu mulifupi paphewa, ndikutulutsa masokosi pang'ono. Wongolani manja anu patsogolo panu (ngati mukugwiritsa ntchito zolemera, kanikizani projectile pachifuwa panu, ma dumbbells agwiridwa m'manja otsikitsidwa m'mbali). Pindani miyendo yanu pang'ono m'maondo;
- Kumbuyo kumakhala kowongoka pamagawo onse, kuyang'ana kumayang'ana kutsogolo;
- Mukamadzipuma, pang'onopang'ono muchepetseni pansi, kutsetsereka nsana wanu kumbuyo mpaka m'chiuno mupange ngodya ya madigiri 90 ndi mawondo;
- Tangoganizirani kuti mwakhala pampando wongoyerekeza. Khalani motalika momwe mungathere;
- Pakutulutsa, bwererani bwino pamalo oyambira;
- Chitani magawo atatu a 20 obwereza.
Ndi minofu iti yomwe imagwira ntchito
Gulu lanyumba limagwiritsa ntchito minofu yotsatirayi:
- Quadriceps chachikazi (quadriceps);
- Big gluteus;
- Press;
- Minofu ya ng'ombe;
- Fulonda;
- Minofu yakumbuyo kwa ntchafu;
- Zowonjezera kumbuyo.
Ubwino ndi zovuta zake zolimbitsa thupi
Ubwino wa masewera olimbitsa thupi pamakoma amadziwika ndi othamanga onse odziwa zambiri.
- Minofu ya minofu ikukula bwino;
- Kutulutsa thupi kokongola kumapangidwa;
- Njira yoyaka mafuta imayamba;
- Mphamvu ndi kupirira kwa minofu kumakula;
- Wothamanga amaphunzira kusamala ndi kuyang'ana;
- Minofu ya pachimake imalimbikitsidwa.
Magulu olimbana ndi khoma amatha kuvulaza pokhapokha ngati munthu akuchita nawo zotsutsana. Choyamba, awa ndi matenda a minofu ndi mafupa, makamaka mawondo. Komanso, simungagwire ngati muli ndi zovuta zina zomwe sizigwirizana ndi zochitika zolimbitsa thupi.
Koma musaiwale, ziribe kanthu momwe izi zingathandizire kapena zolimbitsa thupi, kuti mukwaniritse bwino, simungangokhalapo. Chifukwa chake, siyanitsani zochita zanu. Jog paki, mwachitsanzo. Kapena muzikankhira pansi kuchokera m'maondo anu. Mwambiri, chitani zonse kuti mukwaniritse mawonekedwe omwe mukufuna.
Squat nkhope ndi khoma
Tiyeni tikambirane tokha za squats moyang'anizana ndi khoma - chimodzi mwazosiyanasiyana za zochitikazi.
Zimathandizira kupeza njira yolondola ya squat wakale. Mfundo yake ndi iyi:
Wothamangayo amayimirira khoma ndi nkhope yake, akuigwira ndi nsonga ya mphuno. Manja atambasulidwa ndipo mitengo ikhathamangitsayo imathandizira. Pakutsitsa ndikukweza, mtunda pakati pa nsonga ya mphuno ndi khoma umasinthabe - osaposa 1 mm, pomwe mawondo sayenera kukhudza.
Ntchitoyi ikuwonetseratu njira yolondola yolanda. Zimakuphunzitsani kuti musagwadire kumbuyo, kutulutsa mawondo pazala zazala, ndipo awa, monga mukudziwa, zolakwitsa zoyambira kumene omwe oyamba kumene amapanga.
Chifukwa chake tidasankha njira ya squat pafupi ndi khoma, tsopano mutha kuyichita bwino. Thupi likangoyamba kuzolowera kulemera kwanu, tikukulimbikitsani kuti muyambe kugwiritsa ntchito zolemera. Osayimilira pazotsatira zake!
