Amene minofu akugwira ntchito squat ndi? Kodi kukhala akuluakulu aluso?

Ngati kapena ayi, ambiri sakondedwa zolimbitsa oyamba onse anyonyomala. Pakuti woyamba kungakhale kovuta, zovuta komanso amayambitsa gulu la zinthu zina zoipa. Komabe, limakupatsani squat kuti iyende kwambiri masewera. Amene kuonda mwamsanga kuchotsa thupi owonjezera mafuta. Othamanga kuthamangitsa kulemera akonzedwa, zindikirani minofu kukula pa miyendo.

Choncho, m'nkhani ino anadzipereka kwa anyonyomala. owerenga adzaphunzira amene minofu akugwira ntchito squat, komanso ngati alidziwe njira kukonza mphamvu zolimbitsa thupi lamavutoli. Ayamikira othamanga komanso sadzakhala superfluous pano.

upamwamba polemba chinenero chimenechi

Lembani ndemanga yabwino ndi Zochita tingachipeze powerenga kuti ungagwire anachita yekha mu holo masewera. Mwachibadwa, anyonyomala. Amene minofu akugwira ntchito ndi momwe ufulu wawo kutulutsa ntchito yonseyi, owerenga amaphunzira pokhapokha anali kudziwa njira kuphedwa.

The squat n'kofunika malamulo awiri okha: Nthawizonse muzisunga nsana wanu molunjika ndipo musalole mafuko kupitirira zala. Ndi yosavuta ndi Kufikika - pamene inu muyenera kutenga mafupa a chiuno squat mmbuyo ndi pansi. Ndiye, kufika mzere kufanana pakati pa ntchafu ndipo pansi, m'pofunika kuti abwerere ku malo apachiyambi.

Tsopano ntchito pa minofu. Zambiri akatswiri zambiri nthabwala kuti kukula kokha minofu iwo amene ali m'mavuto. Ndipotu zimenezi si zoona, izo basi ukuwawa pambuyo ntchafu anyonyomala chapamwamba ndi matako. Izi minofu ntchito mu kuchita izi.

Zosowa za amuna ndi akazi osiyana

Popeza chakuti TV ndithu ambiri mafunso pa zimene minofu ntchito pamene kumamyata akazi, Ndizachidziwikire kuti katundu amaona mosiyana wina ndi mwamuna kapena mkazi. Komabe, ndi chidziwitso pang'ono mu Maphunziro Akakhalidwe Kazolengedwa kuwononga kopanda, chifukwa cha kapangidwe ka thupi ndi mafupa ndi minofu ulusi munthu pafupifupi ofanana kwa thupi wamkazi. Ndicho basi chidwi KUKHALA akuluakulu zosiyana.

Zikuonekanso anafotokoza. Akazi akufuna kuti chifukwa wokongola anamaliza matako, ndi amuna, mbali iyi ndi osafunika. ntchito yawo ndi wamphamvu torso ndi miyendo amphamvu ndi wokongola. Popeza kusiyana maganizo pa zosowa ndi maphunziro anapangidwa maofesi osiyanasiyana zikwaniritsidwe mwendo minofu. Ndipotu ochiritsira anyonyomala zikhoza kuchitika m'njira zosiyanasiyana.

katundu cholinga kukondera Features

Kumvetsa zimene magulu minofu akugwira ntchito ndi squat ndi zimene nonse anaika pamaso pake, amuna ndi akazi, inu mukhoza kuwona njira kokoka kwambiri. Choncho amuna ayenera miyendo amphamvu, motero, katundu ayenera kuyang'ana pa ntchafu (quadriceps). Chirichonse ndi losavuta - lokhoza asamathere mafupa a chiuno squat kumbuyo yomweyo zikuphatikizapo ntchito mwendo minofu. Wothamanga muyenera pang'ono pansi naima. Play ndi katundu angakhale osiyana: munthu ayika kulemera kwambiri, ndipo munthu chidwi kuchita ntchito mu njira pansi kotero kuti pali kufanana pakati pa ntchafu ndipo pansi.

Akazi ayenera matako anamaliza, motero, m'pofunika kuti awatengere iwo nawo ntchito. Izi zikhoza kuchitika kwathunthu yekha kutchire kukakumba ndikafuna kudzithandiza ndi barbell a. Inde, muyenera m'chiuno pansipa kufanana kuchepetsa pansi. Mwachibadwa, oyamba angaope anyonyomala, chifukwa, monga mwa nzeru zoterozo kuchita mtsikana ayenera miyendo amphamvu. Koma sitiyenera kudandaula - ndi matako kwenikweni minofu laling'ono, ndi ang'ono katundu wokwanira. Mu masiteji koyamba mungachite squat popanda barbells.

Pachiyambi panali mawu

Akukhudza pa maphunziro ndi kulemera zawo mwamsanga Ndikufuna kudzatunga chidwi cha atsopano kuti n'kopanda phindu. Inde, mukhoza ntchito mwendo wanu minofu ndi matako anyonyomala ochiritsira mu magawo oyambirira, mungathe tichotse mafuta ndi kuchita Zochita mosathamanga, koma sikutheka kuwonjezera minofu buku popanda weighting. Ndipo ngati munthu akutsimikizira owerenga kuti kwenikweni, akhoza bwinobwino kutchedwa theorist. Ndipo ngati munthu ali kutali masewera weniweni.

Choncho, kodi minofu akugwira ntchito squat popanda ndodo? M'pake kuganiza kuti mofanana ndi weighting ndi (tikulankhula za m'chiuno ndi matako). Komabe, pali osiyanasiyana. The chinthu bwino ndi njira zochita. Kumamyata popanda mipiringidzo, atsopano ambiri akuyesetsa kumvetsa iliyonse chinthu pamaso pake, kuti mudzazidwe pamaso. Katundu yomweyo ankatembenukira mbali ya bondo (mmunsi mwa ntchafu). Hypothetically, zimenezo amuna suti, koma akazi kuganiza za muyezo.

Zolondola katundu cholinga

Mu masewero olimbitsa mwayi wothamanga okha okha ndi makina thupi, choncho palibe chinsinsi chimene anyonyomala zikhoza kuchitika osati ndi bala, komanso mu pulogalamu yoyeseza wapadera. Tikuyankhula zokhudza "galimoto Smitty." Grif ndodo mu pulogalamu yoyeseza a chili pakati pa atsogoleri awiri choimirira. The mwayi yeniyeni apa ndi kukonza mbali cha wochita mpikisano. Ndipotu wothamanga sadzatha kudzazidwa kapena kubwerera ku mtengo kapena kugwa patsogolo.

Inde, othamanga chidwi zimene minofu ntchito pamene kumamyata kuti Smitty? Apa katundu ali ankatembenukira kwa ntchafu kuti matako a. Zingatanthauze kuti njira yomweyo, koma chifukwa cha chosatheka ndi kukondera ndodo wothamanga ali kuti kwambiri kukana mafupa a chiuno kumbuyo, kukakamiza m'gulu ntchito, ndi matako, ndi hamstrings.

Ntchito opanda chidwi

Alibe kuti othamanga onse yomweyo kuthamangira galimoto Smith, kuyesera msanga kutulutsa mmwamba matako, kuchita masewera olimbitsa thupi ndi "kutchire kukakumba ndikafuna kudzithandiza." Amene minofu ntchito, kugonana mkazi waphunzira, koma pali vuto limodzi laling'ono, limene musatero ena mphunzitsi wa. Tikuyankhula zokhudza minofu stabilizer, amene ali ndi udindo osati chifukwa bwino posungira, komanso mwina motengera kukongola kwa thupi la maonekedwe.

Pa nthawi ya anyonyomala izi minofu zazing'ono zonse mchikakamizo cha katundu ndi kulola kuti asamangoyang'ana mbali imodzi. Koma m'pofunika kusamukira ku khosi anakonza galimoto Smitty, monga minofu stabilizers olumala yomweyo. magawo 10-12 basi mu pulogalamu yoyeseza ndi anyonyomala akhoza kuiwalika. The mgwirizano ungakonzedwe, koma kachiwiri, kudzatenga nthawi chitukuko minofu stabilizer.

mitundu ya anyonyomala

atsopano ambiri mosakayikira squat ndi dumbbells kapena zolemera zambiri yabwino kuposa barbell a. Izi ndi mbali ya choonadi. chakuti muimba ukonde akulemera 15-20 makilogalamu, ndi zolemera angathe kumwedwa ndi kulemera zochepa. Kuthamangitsa kulemera kuwala, othamanga zambiri kunyalanyaza mayiko anyonyomala. Ndipotu, kusunga zinthu zoyenera ndi kuchita masewera olimbitsa thupi ndi dumbbells pa njira m'malo moti azigona. Pamafunika luso zinachitikira ndi thandizo kuchokera kunja.

Apanso, yankho la funso loti, kodi minofu akugwira ntchito ya squat ndi dumbbells, Ndikufuna kulabadira njira zolimbitsa thupi lenilenilo. The otsetsereka a kutsogolo likupita katundu pa m'chiuno ndi maondo thanthwe mmbuyo ndi anyonyomala kwambiri, amapanga ntchito m'gulu matako a. M'pake kuganiza kuti anasamutsa dumbbells patsogolo kapena kumbuyo, mukhoza kulamulira pakati yokoka. Inde, pa maphunziro oyamba n'zotheka, koma ndi kuwonjezeka mu thupi, monga ndondomeko akanakhala mabvuto, monga katundu chifuniro ndi msana, umene kusamalira kulemera kwa kusanganikirana.

Nkhambakamwa ndi Zenizeni

Kumvetsa zomwe minofu akugwira ntchito squat, ndi nthawi yokambirana za mphamvu ya okha ndi thupi, komanso kuti adziwane bwino ndi umboni wa mabogi ndi akatswiri alendo. Zafalitsidwa kwambiri nkhani, limene limafotokoza ubwino KUKHALA akuluakulu. Owerenga amati ingokhala ili zingachititse magazi zimafala bwino mu ntchafu anawa ndipo n'zosatheka kuonda popanda anyonyomala. Ndi onse oona. Kagulu kalikonse amachititsa magazi zimafala: kuthamanga, kuyenda kapena kulumpha pa malopo. Ndipo ngati tikukamba za kufalitsidwa bwino magazi, ndi bwino kuchita gymnastic anatambasula ndi othamangitsa, chifukwa Zochita izi chifukwa maonekedwe a chophukacho ndi chifukwa ntchito molakwika.

Popeza kuonda sizivuta. Inde, kumamyata tsiku ndi tsiku, n'zotheka kuonda msanga. Komanso kulemera owonjezera akhoza kuchotsedwa ndi ikukoka minofu chifuwa kapena kumbuyo. Mochenjera kuti amenewa ndi minofu yaikulu ya thupi ndi ntchito zawo kumafuna zopatsa mphamvu.

pomaliza

M'nkhani ino owerenga osati kuphunzira zimene minofu akugwira ntchito squat, ndipo atenga yodziwa zolimbitsa weniweni, ndipo anapeza kuti popanda kukhazikitsa luso ndi chabe chifukwa si akwaniritsa. Iwo okha mpaka kulangiza ikuphukira othamanga kukhala ochangamuka kwambiri maphunziro awo. Chinthu chachikulu - kugonjetsa lokha woyamba maphunziro 5-6 ndi kuphunzira mmene squat ndi weighting. Ndiyeno zonse zikuchitika monga clockwork.