Squat yapamtunda, kapena momwe amatchulidwira pagulu la crossfit, pamwamba pake, ndi masewera olimbitsa thupi omwe amayamba ndikukweza thupi ndipo amagwiritsidwa ntchito ngati imodzi mwazitsogozo zotsogola kuti achite mpikisano.
Masiku ano, pamwamba pake sagwiritsidwa ntchito pafupipafupi. Kusiyanaku ndi magulu omwe amapangidwira mtanda - mphamvu zamakono ponseponse. Pali zifukwa zikuluzikulu ziwiri zomwe kudumphadumpha pamutu panu sizimawoneka kawirikawiri pakuchita "kukokomeza" wamba:
- Choyamba, njira yochitira masewerawa ndi yovuta kwambiri, simungathe kulemera kwambiri (osachepera nthawi yomweyo) - zomwe zikutanthauza kuti simumadzionetsera pamaso pa anzanu, ndipo sizabwino kuzemba ndi chopanda chopanda kanthu pamaso pa atsikana olimba mozungulira, ndipo ndizokwiyitsa ngakhale kuwomba nthawi yomweyo.
- Chachiwiri, umunthu wa anthu ndiwoti nthawi zambiri aliyense samakonda kudziwa zatsopano - ndizosangalatsa komanso kukhala chizolowezi kukhala "m'malo otonthoza", kuti apange maziko okwera ndikukula mbali imodzi. M'malo mwake, ngati izi zikukukhudzani, ndiye kuti simungathe kuwerenga. Ngati, kuwonjezera pa mphamvu ndi kuchuluka kwa minofu, muli ndi chidwi chokhazikitsa kusunthika, kusinthasintha, kulumikizana, tiwunikanso njira yochitira squats ndi barbell.
Njira yakupha
Ndikofunikira kudziwa njira yopangira squats ndi barbell pamwamba pa bar yopanda kanthu, yolumikizira thupi ndiyonso yoyenera - tiyamba kukonza maluso awo kuti tikulitse mayendedwe awa mwachangu ndikupitilira zolemera zabwino.
Kukonzekera malo oyambira
Chifukwa chake timatenga bala yopanda kanthu yogwira, yotakata kwambiri kuposa mapewa, zala zazing'ono - pafupi kwambiri ndi kutera (izi ndizomwe zimayikidwa zikondamoyo). Kuphatikiza apo, njirayi imadalira poyambira bala - mumayinyamula pazoyala, kapena kuyichotsa pansi. Ngati tiphunzira kuchoka pamalo omenyera pansi kuchokera pansi: timakhala pansi ndikumakhala ngati tikufuna kufa (mukudziwa momwe mungapangire akufa, sichoncho?), Ikani miyendo yathu wokulirapo pang'ono kuposa mapewa, mosasunthika momwe zingathere, pumirani pansi ndi phazi lathu lonse, pindani kumbuyo kwathu kumbuyo.
Kuphatikiza apo, tikamayenda mosalekeza, timagwada, maondo am'chiuno ndikumatsikira kumbuyo (ngati kuti tikunyamula), koma pali chinthu chimodzi, koma nthawi yomweyo timakweza zigongono, ngati kutambasula bala m'thupi, bala likamafika pachibwano, timakoka manja pansi pa bala ndikutambasula zigongono. M'malo mwake, tidachita zolimbitsa thupi za barbell - ndipo tidatulukira poyambira: bala ili pamwamba, kulimba ndikokwanira. Kumbuyo kuli kowongoka, kumbuyo kumakhala kumtunda, miyendo ndiyotakata pang'ono kuposa mapewa ndikupuma phazi lathunthu - osati ndi zidendene, monga m'matumba wamba!
Ngati mutenga bala kuchokera pachimake, ndiye kuti zonse ndizosavuta: ikani bala pamiyala, pamiyala yamiyala, tengani bala lonse momwe mungathere, gwirani bar, sinthanani ndi ma racks, gwiritsani ntchito chidwi cham'maondo kukankhira atolankhani, kukoka bala pamwamba pamutu pathu - timadzipeza tokha malo omwe adafotokozedweratu.
Mbalameyi yokha
Kenako, timapita molunjika kwa squat wamkulu:
- Timabwezeretsa m'chiuno.
- Timachotsa mawondo kupyola mzere wazala zakumiyendo (inde, timachita izi - apo ayi simukuwombera mitu yanu ku menisci).
- timatenga mikono yolunjika ndi bala kumbuyo kwa thupi - ngati kuti mupanga makina osindikizira kumbuyo kwa mutu.
- Kulamulidwa kutsitsa mafupa a chiuno mofanana ndi chikazi ndi pansi, kapena kutsika pang'ono - simuyenera kugwa kwathunthu "pansi" - minofu ya ntchafu imamasuka pamalowo, kukhazikika kwa mawondo kumbali yawo ndikochepa - ndikosavuta kuvulazidwa.
- Chotsatira, timadzuka kuchoka pa squat - timayamba kuchokera pamutu - timayang'ana molunjika, pomwe pamutu pamakhala ngati mukukoka mutu. Timalimbitsa minofu ya deltoid, timakhazikika pamalumikizidwe amapewa - ndikuyamba kutambasula mawondo ndi ziuno nthawi yomweyo.
Ngakhale zitha kumveka zachilendo, timayamba kunyamuka kuchokera pamwamba pa thupi, kaye chitsulo chimakwera, kenako china chilichonse. Pamwamba pake, mawondo sali "olowetsedweratu", timasunga kulumikizana mu minofu ya ntchafu. Chifukwa cha izi, sitimasunthira katunduyo pamaondo ndi mchiuno, ndipo, zomwe ndizofunikanso, kumafupa a msana wa lumbar.
Kubwereranso pamutu wamaondo - timayang'ana mosamala kuti masokosi awoneke mofanana ndi mawondo - kachiwiri, kumbukirani za kupewa kuvulala.
Gwirani
Mawu ochepa pokhudzana ndi kugwiranagwirana ndi mutu wa barbell: tikukulimbikitsani kuti mutenge kapamwamba kuposa mapewa anu, ndikutambasula bwino, kuti muchepetse mtunda pakati pa barbell ndi lamba wapamwamba wamapewa - izi zithandizira kuti zolimbitsa thupi, kuphatikiza, zikhazikitse thupi. Komabe, ngati mukufuna kudzipangitsa kukhala kovuta kwa inu nokha, ndiye kuti mutha kutenga zocheperako. Komabe, konzekerani kuti mukamamamatira kwambiri, malo anu azikhala osakhazikika komanso zimakuvutani kwambiri kuti mukhale okhazikika, makamaka mukayimirira. Chiwopsezo chovulala chidzawonjezeka kangapo. Kodi mumafunikira - ganizirani nokha.
Langizo lina - osathamangitsa kulemera, valani maluso (makamaka mothandizidwa ndi mphunzitsi woyenerera), gwirani ntchito ndi kusinthasintha kwanu - makamaka izi zimagwedeza kutambasuka kwa minyewa ya ma adductor a ntchafu, ma tendon Achilles, zingwe. Ndikukulangizani kuti mupeze zochitika zolimbitsa thupi nokha.
Ndipo kulola zovuta zaukadaulo zisakuletseni kumbuyo - ndi njira zoperekera komanso zolemetsa zogwirira ntchito, mudzalandira zabwino zazikulu kuposa anyamata omwe amangogwiritsa ntchito ma squat okwera - kulumikizana kwamasamu, kulimba mwamphamvu, kuyenda kwathunthu, minofu yamphamvu ya lamba wam'mapewa - ndikuganiza chifukwa cha Ndikofunika kupereka mwezi - chidziwitso china chatsopano chatsopano
