Kodi mudamvapo za squats aku Bulgaria, mawonekedwe ake ndikuti amachitika ndi mwendo umodzi? Mwinamwake mwawonapo momwe machitidwewa amachitikira mu masewera olimbitsa thupi kapena m'mavidiyo olimbitsa thupi. Chifukwa chake, squat otere amatchedwa squat Bulgarian squats - mawu oti "split" kuchokera ku Chingerezi amatanthauzira kuti "olekana", "kugawanika", "kusagwirizana".
Zikwama zaku Bulgaria ndizothandiza komanso zothandiza, zimakhala ndi phindu lalikulu, osati thupi lonse, koma zimafunikira kulimbitsa thupi.
Ndi chiyani ndipo pali kusiyana kotani ndi squats wamba
Muyenera kuphunzira mosamala njira yochitira zigawenga zaku Bulgaria, chifukwa ngati mungazichite molakwika, mutha kudzivulaza. Chofunika kwambiri komanso kusiyanitsa kwa zolimbitsa thupi ku Bulgaria kuchokera ku mitundu ina yonse ndikuti imagwiridwa ndi mwendo umodzi (komanso pisitolomu), pomwe wachiwiri amakokedwa ndikuyika chala chake pa benchi yamagetsi kapena kukwera kwina kulikonse.
Chifukwa chake, katundu wamiyendo umakulirakulira, kuwonjezera, wothamanga amayenera kuwunika moyenera. Uku ndiye kuvuta, koma zotsatira zake zimaposa ziyembekezo zonse:
- Minofu ya miyendo imagwiridwa bwino;
- Munthu amaphunzira kuyendetsa bwino, amakhala wolimbikira komanso wopepuka;
- Kuchita masewera olimbitsa thupi kumayamba kusinthasintha pamalumikizidwe amchiuno;
- Kutambasula minofu ya gluteal;
- Msana uli wovuta ayi;
Atsikana omwe amalota miyendo yopyapyala komanso yoluka, komanso bulu wotanuka komanso wozungulira, ayenera kuphatikiza squats ogawanika aku Bulgaria okhala ndi ma dumbbells pulogalamu yawo.
Ndi minofu iti yomwe imagwira ntchito
Kodi muli ndi chidwi? Tiyeni tiwone ma squat aku Bulgaria omwe amakulolani kuti mumange:
- Ma Quads;
- Bulu - chilichonse;
- Zolemba zachikazi;
- Ng'ombe;
- Press;
- Kubwerera;
Inde, minofu imodzimodziyo imagwira ntchito m'mitundu yama squat, koma ma Bulgaria ndi ovuta kwambiri kuchita, zomwe zikutanthauza kuti amatha kugwira bwino ntchito yomwe apatsidwa.
Zosiyanasiyana
Pali kusiyanasiyana kwamiphuphu yogawika, kutengera zida, cholinga cha othamanga, komanso kuchuluka kwake kwamaphunziro.
- Mutha kugugudubuza ndi ma dumbbells, mukuwagwira mmanja;
- Ochita masewera olimbitsa thupi nthawi zambiri amachita kunyinyirika ndi bala pamapewa awo;
- Ochita masewera ena amakonda kugwiritsa ntchito chida chimodzi, monga kettlebell, ndikuigwira patsogolo pa chifuwa;
- Musaganize kuti ngati simugwiritsa ntchito zolemera, zochitikazo zikhala zopanda ntchito. Mutha kuguba popanda kulemera, makamaka ngati simukuyesera kuti mukhale ndi minofu. Mwa njira, ngati mutenga ma dumbbells kapena kettlebell, onetsetsani kuti salemera kwambiri - kulemera sikutenga gawo lalikulu pantchitoyi.
- Sikoyenera kuyika mwendo wanu wosagwira ntchito pabenchi, mutha kusankha malo osakhazikika, mwachitsanzo, kuzungulira kapena fitball - izi zimawonjezera zovuta zolimbitsa thupi.
Zida zofunikira
Maluso am'magulu achiguligaria samangokhala pazida zokha - mutha kuchita masewera olimbitsa thupi ndi benchi ya gymnastic, fitball, kuyimitsidwa mozungulira. Barbell, kettlebell, dumbbells amatengedwa ngati wothandizira. Ngati mumachita masewera olimbitsa thupi, yesani Smith Machine Bulgarian Squat ndi benchi yomwe idakhazikitsidwa kumbuyo kwa makina. Koma ngati zochitikazo zikuwoneka kuti ndizovuta kwambiri kwa inu, nthawi zonse mumatha kusiya mapapu ku Smith, kapena ndi corny kuyesa mitundu ina ya zochitika (zotsogola kapena zotchuka kwambiri ndi akazi a plie).
Njira yakupha
Tiyeni tiwone momwe tingagwiritsire ntchito bwino squat waku Bulgaria pa mwendo umodzi - kuyeserera kolimbitsa thupi kumadalira chidziwitso ichi, komanso chitetezo cha mafupa anu a mawondo. Ndipo nthawi yomweyo kumbukirani limodzi mwalamulo lalikulu la phunziro lopambana - mukamakhazikika, pumani molondola!
- Ikani phazi limodzi pa benchi kumbuyo kwanu chala chanu chapamwamba;
- Ikani mwendo wina kutsogolo 20 cm poyerekeza ndi thupi;
- Sungani msana wanu molunjika pamagulu onse a lunge;
- Manja amawongoka ndikugona mthupi, kapena amalumikizidwa kutsogolo kwa loko (pachifuwa);
- Khalani pansi pang'ono mpaka ntchafu yakutsogolo ili mundege yofanana ndi pansi. Poterepa, bondo lakumbuyo liyenera kukhudza pansi;
- Potsika kwambiri, sungani kwa masekondi pang'ono, kenako ikani bwino;
- Chitani squats 15-20 ndikusintha mwendo wanu wogwira ntchito. Kodi waika 3;
- Ngati mutanyamula ndi kansalu pamapewa anu, ikani pa trapezoid (osati pakhosi panu!);
- Osayang'ana pansi mukamakhala movutikira;
- Bondo ndi chala chakumiyendo chogwirira ntchito chakhazikika, mwendo wakumunsi umakhala wowongoka nthawi zonse. Pakadali pang'ono kugwedezeka, ntchafu ndi mwendo wapansi zimapanga ngodya ya 90 °;
- Inhale - pamunsi, exhale ikukwera;
Kodi ndi oyenera ndani?
Tazindikira kuti ndi minofu iti yomwe imagwira ntchito nthawi yayitali ku Bulgaria, momwe tingachitire bwino ndi zida zomwe zingafunikire izi. Kodi masewerawa ndi ati?
- Kwa atsikana omwe akufuna kukonza kupumula kwa thupi lakumunsi - ntchafu ndi matako;
- Kwa othamanga omwe akufuna kutambasula minofu, kuwonjezera kuchuluka kwa mchiuno, kusintha kupirira;
- Kwa anthu onse omwe alibe mavuto ndi mfundo zamaondo. Ngati mawondo anu akupweteka mutatha kuchita masewera olimbitsa thupi, ndibwino kuti muwone ngati mukukumana ndi chiopsezo;
- Ochita masewera olimbitsa thupi akuyang'ana mosiyanasiyana mitundu yawo yamaphunziro ndi machitidwe atsopano komanso othandiza.
Ubwino, zoyipa ndi zotsutsana
Bulgarian split squat barbell imathandiza kwambiri pophunzitsa minofu ya ntchafu ndi matako. Amakhala ndi mayendedwe olumikizana, amaphunzitsa kuchita bwino, ndipo samachulukitsa kumbuyo. Amalimbikitsa kutambasula bwino, kuthandizira kukwaniritsa mawonekedwe abwino a ansembe ndi miyendo.
Komabe, amakhalanso ndi zovuta. Imeneyi ndi ntchito yovuta kwambiri, makamaka kwa oyamba kumene kuphunzira. Ngati simukutsatira njira yolondola yochitira squat waku Bulgaria pa mwendo umodzi, mutha kuwononga ziwalo, mitsempha kapena minyewa mosavuta, mpaka kupindika kwakukulu kapena misozi ya meniscus.
Ndani akutsutsana ndi ziwonetsero zaku Bulgaria?
- Anthu omwe ali ndi vuto lililonse la mawondo;
- Anthu okhala ndi msana wowawa;
- Ndi matenda amtima;
- Pakati pa chimfine, pakatentha kwamthupi;
- Ndi kukulirakulira kulikonse kwa zilonda;
- Ndi ma syndromes amitsempha.
Magulu ogawanika a Kettlebell azikhala othandiza kwambiri akaphatikizidwa ndi mapapu achikale. Zikhala gawo logwirizana lazovuta zophunzitsira chiuno ndi matako. Tikukulimbikitsani kuti muphunzire njirayi mosamala, mutambasuke bwino musanafike, ndipo musatenge zolemera zolemera kwambiri.
