Magulu ndi amodzi mwamasewera odziwika bwino komanso othandiza, koma si anthu onse omwe amadziwa momwe angachitire moyenera.
Kuti mugwire bwino ntchitoyi, muyenera kusankha njira yoyenera yochitira masewera olimbitsa thupi, tsatirani molondola njira yakuphera ndikudziwa kuti muyenera kuchita kangati.
Kodi mukufunikira kuchita masewera tsiku lililonse?
Nthawi zingati zomwe mumayenera kuchita squats zimatengera masewera olimbitsa thupi omwe mwasankha: palibe zolemera, zolemera zochepa, ndi cholembera chachikulu pamapewa anu.
Pazolimbitsa thupi zolemetsa zomwe zimachitika pomanga thupi kuti zikhale zolimba, zolimbitsa thupi tsiku lililonse ndizoyenera kuyiwala chifukwa zimafuna kupumula kwakanthawi. Zolemera zolimbikitsidwa zimalimbikitsidwa kuti zichitike 1-2 pa sabata, osatinso.
Ngati mumadzipangira ntchito yosiyana ndi kupopa minofu, mwachitsanzo, kukweza ndi kutulutsa matako, squats amagwiritsidwa ntchito popanda izi, kapena opanda katundu wambiri, ndipo amatha kuchita tsiku ndi tsiku. Komabe, ndibwino kuti muchepetse kuchita zolimbitsa thupi katatu pamlungu kuti musagwere mopitilira muyeso.
Ngati mumachita masewera tsiku lililonse - zitani?
Ntchito ya magulu osiyanasiyana a minofu
Amphaka ndi otchuka kwambiri chifukwa amagwiritsa ntchito magulu osiyanasiyana a minofu. Kwenikweni, zimakhudza thupi.
Mitundu yosiyanasiyana yochita masewera olimbitsa thupi imagwira ntchito mosiyanasiyana m'magulu osiyanasiyana am'mimba, koma makamaka ma quadriceps, mwana wa ng'ombe, glute, mmbuyo, abs, ndi hamstrings amagwira ntchito.
Kuchepetsa thupi
Ma squat a tsiku ndi tsiku ndiabwino kutaya thupi. Amathandizira kuthamangitsa kagayidwe kake, kotero kuti mafuta amayamba kuwotcha mwachangu ndikusintha kukhala minofu.
Chifukwa cha ntchito ya thupi lonse lakumunsi, matako amalimba kwambiri, m'mimba mumakhala mosalala.
Kaimidwe kokongola
Mimbulu, ikamalizidwa bwino, imalimbitsa minofu yakumbuyo, yomwe imapindulitsa momwe mungakhalire.
Mukamachita masewera olimbitsa thupi, kumbuyo kwenikweni kumagwira ntchito kuti zikhazikike pakatikati, ngakhale mutachita masewera olimbitsa thupi kapena opanda zolemera.
Kupewa kuvulala kwamasewera
Kuphatikiza pa minofu, squats amathandizira kulimbitsa mitsempha yanu ndi minofu yolumikizana, yomwe ingakuthandizeni kupewa kuvulala kwamasewera ambiri, kuphwanya, komanso kusokonezeka.
Kusinthasintha ndi kukhazikika kwa miyendo kumawonjezeka kwambiri. Kulimbitsa minofu ndi mitsempha, squat yachikale imagwira ntchito bwino. Kutsegula yunifolomu pakukwaniritsa kwawo kumawonjezera kupirira kwa thupi komanso kuyenda molumikizana.
Kusinthasintha komanso kulumikizana
Chifukwa cha kugawidwa kwa katundu pamalumikizidwe, kuchita masewera olimbitsa thupi tsiku ndi tsiku kumawathandiza kusintha, kuwalimbitsa ndikuchotsa kuphulika mwa iwo pakatembenuka ndikuthwa. Nthawi yomweyo, ndikofunikira kukhalabe ndi matalikidwe apamwamba amchiuno pochita masewera olimbitsa thupi.
Momwe mungapangire squats molondola?
Opanda katundu
Magulu angawoneke ngati masewera olimbitsa thupi poyang'ana koyamba, koma kuti athandize thupi, ayenera kuchitidwa moyenera.
Choyamba, muyenera kusankha masewera olimbitsa thupi oyenera ntchito yanu ndipo ndi othandiza kwambiri m'magulu amtundu womwe mukufuna kuphunzitsa.
Magulu a miyendo yonse amagwiritsa ntchito minofu yambiri ya ntchafu, zikopa zazala zimalimbitsa minofu ya ng'ombe, ndikusinthana ndi mwendo umodzi wamiyendo ndibwino kuti muphunzitse ma glute.
- Njira yolondola ya squats achikale yophunzitsira mchiuno ndi miyendo yakumunsi: imirirani, sungani miyendo yanu molingana ndi kutalika kwa mapewa anu. Timayika manja athu pa lamba kapena timafalitsa pambali. Wongolani msana wanu. Timapinda mawondo, kudalira nkhope yonse ya mapazi. Manja amatha kutambasula kutsogolo kwa thupi kapena kugwira kumbuyo kwa mutu. Bweretsani thupi pamalo ake oyamba ndikubwereza squat.
- Kuti tikhale ndi minofu ya gastrocnemius, timachita zolimbitsa thupi mofananamo, koma sitimatsindika kwathunthu pamwamba pa phazi, koma zala zokha.
- Kuti tikhudze mkati mwa ntchafu, timachita izi: Ikani mapazi athu phewa-mulifupi, mawondo akuyenera kuyang'ana kunja. Timatambasula manja athu mbali, kapena kuwasunga pa lamba. Timachita masewera olimbitsa thupi, tikunyinyirika mozama momwe zingathere: zimadalira momwe zotsatira zake zidzakhalire zolimba.
Pochita masewera olimbitsa thupi amitundu yonse, ndikofunikira kuti musapinde msana, kuti uzikhala wolunjika. Yesetsani kutsitsa matako anu kuti muchepetse ziwalo zanu.
Kumbukirani kuti squats amalemera kwambiri pamsana, chifukwa chake, ndizotsutsana kwambiri ngati muli ndi zovuta msana. Komanso, sikulimbikitsidwa kuchita masewera olimbitsa thupi pamavuto komanso pamavuto am'magulu.
Magulu
Mukamachita zolimbitsa thupi pakupanga zolimbitsa thupi, chimodzi mwazochita zazikuluzikulu ndi barbell squat. Bokosi limakulitsanso kwambiri minofu, yomwe imakupatsani mwayi wopeza bwino.
- Malo a miyendo pochita masewera olimbitsa thupi akuyenera kufanana ndi m'lifupi mwa mapewa, masokosi amayang'ana kutsogolo kapena amakokedwa pang'ono mbali. Bala iyenera kugwiridwa ndikutseka, ndipo mikono iyenera kukhala yofanana kuyambira pakati kuti isatayike.
- Masowo akuyenera kulunjika pang'ono pamwamba pamzere kuti khosi lizikhala lolunjika ndipo lisatsike, kuti tipewe kukula kwa osteochondrosis ndi kuvulala kwa msana. Palibe chifukwa chomwe muyenera kuyang'anitsitsa pansi mukamachita masewera olimbirana.
- Bala ya barbell imasungidwa bwino pamapewa kuti igawidwe moyenera, koma othamanga ena amakonda kuyiyika paphewa kapena pakatikati pa delta.
- Sungani msana wanu molunjika, mutatsamira patsogolo pang'ono. Kuyenda kuyenera kukhala kosalala, mawondo sayenera kutsogola kupitirira mapazi. Mosiyana ndi ma squat akale opanda katundu, masewera olimbitsa thupi amatha kutsitsa matako anu pansi kuti muchite bwino.
Magulu amathandizira kulimbitsa minofu ya thupi, kupangitsa mawonekedwe anu kukhala okongola, ndikuthandizani kuti muchepetse kunenepa. Kumbukirani kuti kubisalira ndi katundu wowonjezera sikuvomerezeka tsiku lililonse. Onetsetsani kuti mwapuma kuti minyewa yanu ipumule pakuchita zolimba.
