Gulu Lankhondo

Zochita za Crossfit

9K 0 16.12.2016 (yasinthidwa komaliza: 17.04.2019)

Air Squat ndi imodzi mwazolimbitsa thupi zolemetsa zolimbitsa thupi zopanda zolemera. Pafupifupi kutentha kulikonse asanalowe kulimbitsa thupi popanda iwo. Ndipo chifukwa chiyani? Chifukwa ndizothandiza komanso zimasinthasintha. Tidzakambirana za izi ndi njira yolondola yochitira masewera am'mlengalenga lero.

Ubwino ndi zabwino zam'mlengalenga

Ma squat ampweya ndimtundu wama squat onenepa opanda zolemera. Kuchita masewera olimbitsa thupi kumatanthauza kugwira ntchito ndi thupi lanu lokha ndipo kumatha kuchitika kulikonse - kunyumba ndi kulimbitsa thupi. Osachepera kuntchito

Ma squat a mlengalenga ndi othandiza pothamanga kuti akhale ndi chipiriro, kukhala ndi mphamvu yoyaka mafuta ndikulimbitsa minofu ya ntchafu, matako ndi kutsikira kumbuyo. Kuphatikiza apo, ali osasunthika ngati chinthu chofunda asanaphunzitsidwe, chifukwa amayamba kulumikizana kwambiri ndi mitsempha. Kuphatikiza izi muzochita zanu zonse kumakhala ndi zotsatirazi:

1. Kupsinjika kwamtima. Magulu amalimbikitsidwa pang'onopang'ono kapena kupitilira apo. Zimathandizira kukonza kupirira kwa wothamanga.
2. Kupititsa patsogolo kulumikizana ndi kusunthika. Poyamba, mikono imagwiritsidwa ntchito moyenera, yotambasulidwa patsogolo panu. Mukamadziwa bwino malusowa, mutha kusiya "thandizo" ili pang'onopang'ono.
3. Kuchita mosamala kwa njira yolondola yolanda. Pogwiritsa ntchito ma squat opanda zolemera, mutha kugwiritsa ntchito njira zoyeserera zolimbitsa thupi - malo am'munsi kumbuyo ndi mawondo osayika pachiwopsezo cha thanzi, kenako pitirizani kulowerera ndi ma dumbbells kapena barbell.
4. Kuzindikira kusalinganika kwamanja kumanja ndi kumanzere kwa mulanduyo. Vutoli limapezeka m'mapewa kapena m'chiuno, komanso m'thupi lonse. Mutha kuwona kulamulira kwa mwendo wamanja kapena wamanzere. Ngati chimodzi mwazosinthazi chilipo, wothamanga amamva kuti katunduyo akusunthira mbali imodzi kapena mwendo umodzi utopa msanga.

Kuphunzitsa minofu, mafupa ndi mitsempha

Mukamapanga masewera am'mlengalenga, minofu ya thupi lonse lakumunsi imaphatikizidwa pantchitoyi. Katundu wamkulu ali paminyezi ya miyendo ndi matako izi:

• minofu ya gluteus maximus;
• mitsempha;
• alireza.

Kuchita masewera olimbitsa thupi kumathandizira kulimbitsa zida, masewera ndi minyewa ya othamanga. Ntchitoyi imaphatikizapo mchiuno, mawondo ndi mapazi.

Kupititsa patsogolo kutambasula kwa mitsempha ndi kulimbitsa mitsempha ndikuteteza kuvulaza komwe kungachitike mukamakhala ndi zolemera.

Njira yakupha

Masamba sakuvomerezeka osayamba kutentha. Onetsetsani kuti mutambasule minofu ya miyendo, mchiuno ndi mawondo. Kuphatikiza apo, squats nthawi zambiri amaphunzitsidwa pambuyo pa cardio, minofu ikakhala kuti yatenthedwa kale.

Ganizirani mfundo zazikuluzikulu za njira yopanda zolakwika pakuchita masewera am'mlengalenga:

1. Timatenga malo oyambira. Mapazi amakhazikika m'lifupi mapewa kapena kutambasuka pang'ono. Zala ndi mawondo ake ali pamzere wofanana womwewo. Chiuno chimapangidwa pang'ono. Mutha kutambasula manja anu kutsogolo kapena kuwafalitsa kumbali kuti mupange malire.
2. Pakadutsa mpweya, mchiuno umatsikira mpaka kufanana ndi pansi. Ndikusinthasintha kwabwino kwa thupi, mutha kutsika ndikutsika, pomwe ndikofunikira kuti msana wanu ukhale wowongoka.
3. Timadzikonza tokha pamalo otsika kwambiri ndikukwera pomwe timayambira.

Koyamba, njira yochitira masewera okwera pamawonekedwe osavuta. Koma kwa squats abwino pophunzitsidwa, muyenera kumvetsetsa izi:

1. Mapazi adakakamizidwa pansi. Musayime ndi zala zanu kapena kukweza zidendene zanu pansi. Udindo uwu umakupatsani mwayi wogawa kulemera kwa thupi lonse ndikukula bwino.
2. Mawondo amayenda ndendende pandege. Sangathe kukwawa kupitirira mzere wazala zakumapazi. Ngati mapazi ali ofanana wina ndi mnzake, ndiye kuti mawondo "adzayang'ana" kutsogolo kokha. Pofalitsa masokosi, mawondo amafalikira.
3. Kumbuyo kuli kolunjika pochita masewera olimbitsa thupi. Pali kusokera pang'ono kumbuyo kumbuyo. Kuzungulira kumbuyo kapena kumbuyo kumakhala kosavomerezeka. Ndikofunikira kubweretsa mphindi ino ku ungwiro kuti musavulazidwe pochita masewera olimbitsa thupi.
4. Mutu ndi wowongoka. Maso ake ndi owongoka komanso olunjika patsogolo panu.
5. Udindo wa mikono umapangitsa kuti thupi likhale lolimba ndipo salola kugwa. Manja amatha kutambasulidwa patsogolo panu kapena kufalikira.
6. Muyenera kuyesa kugawa kulemera mofanana pakati pa miyendo yonse. Pakatsika, mfundo yolimbitsa thupi ili pamapazi pakati pa zidendene ndi zala.

Zolakwitsa zina

Ma squat oyendetsa ndege ndi masewera olimbitsa thupi osavuta, koma ngakhale nawo, othamanga oyamba amakhala ndi zolakwika. Tiyeni tiwadziwe bwino:

Kanema wabwino kwambiri wosanthula mwatsatanetsatane njira yochitira masewera am'mlengalenga ndi zolakwitsa zoyambira:

Onerani kanemayo: Mutinerie en Côte dIvoireGendarmes militaires réclamez 24 millions chacunJohnny Patcheko (Mulole 2025).