Magulu mwendo umodzi: momwe mungaphunzirire kusisita ndi mfuti

Mgulu wamiyendo imodzi ndimphamvu yolimbitsa thupi yolimbitsa thupi yomwe imalimbikitsanso kusowa kwanu, imapangitsa kuti mukhale olimba, komanso imathandizira kutha ndi mphamvu. Zachidziwikire kuti mumakumbukira squats awa kusukulu - anyamata onse akhala akutenga mfuti kuyambira pafupifupi 8th grade. Koma kwa akulu, zimakhala zovuta kwambiri kuti azitha kuchita zolimbitsa thupi - thupi lonse limakhala lalikulu, ndipo minofu yake sinakonzekere.

Komabe, ntchitoyi imawerengedwa kuti ndi yopindulitsa kwambiri, othamanga ambiri ali ndi chidwi ndi momwe angaphunzirire mwendo umodzi ndi mfuti kunyumba kapena kumalo ochitira masewera olimbitsa thupi, pogwiritsa ntchito zida zothandizira.

Zochita izi ndi ziti

Dzinalo limadzilankhulira lokha - likungokhala pamiyendo imodzi, pomwe linalo limakhala patsogolo panu. Itha kuchitika m'malo aliwonse anyumba kapena kulimbitsa thupi panja. Amapanga modabwitsa ntchafu ya ntchafu, komanso gluteus maximus. Chifukwa cha kusintha kwa mphamvu yokoka panthawiyi, imaphunzitsa kumvetsetsa komanso kulumikizana. Ngati mumakhala wopanda kulemera kwina kulikonse, mukuika nkhawa pamsana panu. Mwa njira, kuti musunge mwendo wosagwira ntchito, muyenera kukhala ndi makina osindikizira olimba, zomwe zikutanthauza kuti nthawi yomweyo mumagwiritsa ntchito ma cubes omwe mumakonda m'mimba mwanu.

Mukufuna kudziwa momwe mungagwiritsire phazi limodzi ndi mfuti, ngati ndi choncho, werenganinso.

Njira yakupha

Kuti muyambe, onani maupangiri athu okuthandizani kuti muyambe kuthamanga mwachangu:

• Chitani bwino, konzani bwino minofu yanu, mitsempha ndi malo. Kuti mukonzekere masewerawa, chitani masewera othamanga, kuthamanga m'malo, kudumpha;
• Magulu amachitidwa bwino, osagwedezeka komanso kuthamangira kutsika kapena kukwera;
• Ngati poyamba simukukhazikika bwino, imani kumbali yothandizidwa. Koma kumbukirani, zimangothandiza kukhalabe olimba, osagwiritsa ntchito kapena chida kuti ntchitoyi ikhale yosavuta. Ngati mukuyesedwa kuti muzidalira handrail kapena khoma mukakweza, yesani ma squat amtundu umodzi ndikuthandizira kumbuyo;
• Muyenera kuwunika pafupipafupi chiwalo chaulere kuti chisakhudze pansi. Kuti gawo ili lochita masewera olimbitsa thupi likhale losavuta, yesetsani kuzemba pamalo okwezeka, monga benchi yolimbitsa thupi.

1. Imani molunjika, sinthanitsani thupi lanu ndi mwendo wanu wogwira ntchito, kwezani lachiwiri pansi, ndikulipinda pang'ono bondo;
2. Limbikitsani kutuluka kwanu, tambasulani manja anu patsogolo ndipo onetsetsani kuti mukugwira bwino;
3. Pendeketsani m'chiuno mmbuyo pang'ono, ndipo thupi lakumtunda, m'malo mwake, likutsogolo, ndipo, mukamakoka mpweya, mumayamba kutsika pang'ono;
4. Pang'ono ndi pang'ono yongolani mwendo waulere, pamalo otsika kwambiri uyenera kuyimirira molingana ndi pansi, osakhudza;
5. Mukamatulutsa mpweya, yambani kutuluka, kukanikiza chidendene momwe mungathere - pang'onopang'ono yongolani bondo lanu, ndikukankhira thupi;
6. Chitani chiwerengero chobwerezabwereza ndikusintha miyendo.

Zolakwa pafupipafupi

Njira yochitira masewera mwendo umodzi siyovuta, komabe, othamanga ambiri nthawi zambiri amalakwitsa kwambiri. Pakadali pano, ili ndi kuvulala koopsa kapena kupindika. Kodi zolakwitsa zofala kwambiri ndi ziti?

• Mamagawo onse, simuyenera kukweza chidendene pansi - izi zimatha kubweretsa kusowa kolimba ndikuchulukitsa katundu wambiri pa akakolo;
• Pamwamba pake, bondo lothandizira silikukonzedwa kwathunthu;
• Bondo nthawi zonse limaloza mbali yofanana ndi chala. Osayipendeketsa kumanja kapena kumanzere, kuti musawonjezere katundu pamafundo.
• Msana uyenera kukhala wowongoka, osapindika, makamaka ngati umakhala wothina.

Ndi minofu iti yomwe imagwira ntchito?

Tiyeni tiwone kuti ndi minofu iti yomwe imagwira ntchito mutanyinyirika ndi mwendo umodzi ndi mfuti - kuzindikira minofu yayikulu komanso yachiwiri.

Minofu yolimbana ndi gluteus maximus ndi quadriceps femoris. Ndiwo omwe amakhala ndi nkhawa zazikulu. Mofananamo, makina osindikizira, kufalikira kwa msana, minofu yam'mbuyo yam'mbuyo, ndi minofu ya ng'ombe imagwira ntchito.

Chifukwa chake, matako ndi chiuno zimapeza mphamvu yolimba ya squat 1-mwendo. Kodi mukufuna kukhala ndi thumba lopopa komanso miyendo yolimba? Kenako phunzirani kunyamula mwendo umodzi!

Ndi machitidwe ati omwe angakuthandizeni kuphunzira kuswana moyenera?

• "Wachibale" wakutali wa squat squat ndi mapapu aku Bulgaria - amachitiranso ndi mwendo umodzi wosagwira ntchito. Womalizirayo amachotsedwa ndikuyika chala chake paphiri. Kuchita masewera olimbitsa thupi kumathandiza kuphunzira momwe mungakhalire olimba, kumalimbitsa minofu ya miyendo;
• Onetsetsani kuti mukudziwa njira yolondola ya squats - pamenepo, mupuma moyenera, khalani ndi msana wolunjika, limbitsani minofu yanu;
• Phunzitsani kutuluka kwanu - apo ayi, kubwereza mobwerezabwereza m'njira imodzi sikungatheke.

Zosankha zakupha

Ndipo tsopano, tiyeni tiwone momwe tingachitire moyenera kubisalira - "mfuti" pa mwendo umodzi m'njira zosiyanasiyana.

1. Njira yayikulu ndikumangirira popanda kuthandizira ndikutambasula manja anu patsogolo panu;
2. Zothandizidwa pambali kapena kumbuyo - zimathandizira kukhalabe olimba;
3. Mutha kuchita masewera olimbitsa thupi mu makina a Smith pomamatira ku bar. Kunyumba, mpando wokhazikika wokhala ndi msana ndioyenera;
4. Njirayo ikakwaniritsidwa kuti ikhale yangwiro ndipo kulemera kwake kwa katundu woyenera kumakhala kocheperako - tengani ma dumbbells;
5. Njira yovuta kwambiri ndi squat yamiyendo imodzi yokhala ndi barbell. Magulu mwendo umodzi wokhala ndi kulemera amakhala ndi katundu wambiri pamsana, chifukwa chake, pamenepa, muyenera kukumbukira kuti mndandanda wazotsutsana ukuwonjezeka kwambiri;

Ochita masewera othamanga okha omwe ali ndi gawo labwino la maphunziro ayenera kumenya ndi barbell kapena dumbbells - ayenera kudziwa bwino kulumikizana, ndipo amatha kupirira katunduyo.

Ubwino, zoyipa ndi zotsutsana

Ndipo tsopano tilingalira za zabwino kapena zovulaza za squats pa mwendo umodzi ndi mfuti, komanso mndandanda wazotsutsana.

Zoperewera ali ndi imodzi yokha - ndizovuta kwambiri kuti oyamba kuyimaliza mosavuta. Ndipo apa kuphatikiza zambiri:

• Palibe masewera olimbitsa thupi omwe amafunika kuchita masewera olimbitsa thupi;
• Imapopa bwino matako ndi chiuno popanda kutsitsa kumbuyo (ngati kopanda kulemera);
• Amaphunzitsa kuzindikira;
• Zimathandizira kusiyanitsa maphunziro obwereza mphamvu.

Zotsutsana:

1. Ndikoletsedwa kuchita masewera mwendo umodzi kwa anthu omwe ali ndi vuto lililonse ndi mafupa. Chifukwa chake khalani tcheru kwambiri ndikumvetsera thupi lanu pachizindikiro choyamba cha kupweteka kwamondo mutatha kuthamanga;
2. Ngati katundu kumbuyo akutsutsana ndi inu, sikoyenera kuti muzitha kulemera;
3. Simungathe kukulitsa matenda opatsirana, kutentha, pambuyo pa opaleshoni yam'mimba;
4. Simuyenera kuchita masewera oterewa kwa anthu olemera kwambiri;
5. Pamaso pa matenda aakulu, tikukulimbikitsani kuti muyambe kambiranani ndi adokotala kuti muwonetsetse kuti simukuletsedwa kuchita masewera olimbitsa thupi.

Tapeza zabwino ndi zoyipa zama squat amiyendo imodzi, timadziwa momwe tingachitire moyenera komanso zosankha zolimbitsa thupi zomwe zilipo. Ndiye ndi yani?

Kodi ntchitoyi ndi ya ndani?

• Atsikana omwe amafuna kukonza mawonekedwe ndi mawonekedwe, amataya kunenepa m'matako ndi m'chiuno (pankhani ya squats opanda dumbbell kapena barbell);
• Ochita masewera omwe cholinga chawo ndikumanga minofu (pakakhala squats okhala ndi ma dumbbells kapena kulemera kwina kulikonse);
• Ochita masewera omwe alibe mwayi wokhala ndi kulemera kwambiri, pazifukwa zathanzi, koma amafuna mpumulo wokongola.

Ngati mukufuna kudziwa zomwe squats zamiyendo imodzi zimachita mphindi 1 patsiku, ingoyesani kuchita masewera olimbitsa thupi tsiku lililonse kwa mwezi umodzi. Zotsatira zake zidzakudabwitsani! Pulogalamu ya squat ya oyamba kumene ndi iyi:

• Choyamba, pangani maulendo asanu kumbuyo kwa mwendo uliwonse;
• Pang'onopang'ono kwezani bala mpaka kasanu ndi kamodzi;
• Lonjezerani kuchuluka kwa njira;
• Chizindikiro chabwino ndi magawo atatu a nthawi 15;

Chifukwa chake, tasankha njira ya pistol squat, tsopano mukudziwa zanzeru zonse ndi malingaliro. Yakwana nthawi yoti muyambe kuyeseza - kumbukirani, nthawi zonse amayamba kuchita zinthu mosamala, kumvetsera momwe akumvera ndikudziyimitsa pakabuka zowawa zilizonse. Ndikulakalaka inu kuchita bwino pamasewera komanso kupambana kwanu!

Onerani kanemayo: GOtv Malawi Izeki ndi Jakobo Chamwini Kutukwanitsa (November 2024).