Momwe Mungapangire Gulu Lopatukana la Chibugariya Njira Yolondola

Zamkati

• Kodi ndi chiyani?
• Zikusiyana bwanji ndi squat ya mwendo umodzi?
• Kodi pali mitundu yosiyanasiyana ya zigawenga zaku Bulgaria?
• Kodi mumachita bwanji?
• Kodi mungawonjezere bwanji izi pazomwe mumachita?
• Kodi zolakwitsa zomwe timakonda kuziwona ndi ziti?
• Mwendo wanu wakutsogolo suli bwino
• Thupi lanu silimapendekeka
• Ndi mitundu yanji yomwe mungayesere?
• Barbell
• Dumbbell kapena kettlebell
• Makina a Smith
• Masewera olimbitsa thupi
• Kukaniza gulu
• Mfundo yofunika

Kodi muli ndi miyendo yolimba pamwamba pazomwe mukufuna? Zotsatira zakuphatikiza ma squat aku Bulgaria muzochita zanu zitha kukhala maloto - kukwaniritsidwa kwa thukuta kumafunikira!

Mtundu wa squat wa mwendo umodzi, Bulgarian split squat ndiyotsimikizika kuti ipindulira zabwino thupi lanu lakumunsi.

Ndili ndi mwendo umodzi kumbuyo kwanu ndikukwera pansi, ntchitoyi imayang'ana minofu yofanana ndi squat yachikhalidwe, koma ndikugogomezera ma quads.

Kodi ndi chiyani?

Ubwino wama squat ogawanika aku Bulgaria ndi ochuluka.

Monga masewera olimbitsa thupi, amalimbitsa minofu ya miyendo, kuphatikiza ma quads, ma hamstrings, glutes, ndi ana amphongo.

Komanso, monga kuchita mwendo umodzi, maziko anu amakakamizidwa kugwira ntchito mopitilira muyeso kuti mukhale olimba.

Ndipo ngakhale squat yaku Bulgaria yogawika imagwira ntchito minyewa yambiri yofanana ndi squat yachikhalidwe, kwa ena, ndimasewera omwe amakonda.

Squat yachikhalidwe imayika katundu wambiri kumbuyo kwanu - zomwe zitha kuvulaza - koma Bulgarian split squat imachotsa m'munsi kumbuyo kwa equation, ndikugogomezera miyendo.

Ngati muli ndi mavuto am'mbuyo - kapena ngakhale mulibe! - kusunthaku kungakhale njira yabwino kwa inu.

Zikusiyana bwanji ndi squat ya mwendo umodzi?

Ngakhale onse aku Bulgaria omwe amagawika squat ndi squat ya mwendo umodzi amayang'ana kwambiri ma quads ndipo amafunikira kulingalira, pali zosiyana zina zobisika.

Mu squat ya mwendo umodzi, mwendo wanu wolimbitsa umatuluka patsogolo panu. Mgulu logawanika lachi Bulgaria, mwendo wanu wolimbitsa uli kumbuyo kwanu pamalo okwera.

Gulu lachigawenga laku Bulgaria limakupatsaninso mwayi wokuya kwambiri kuposa squat ya mwendo umodzi, yomwe imafuna kusinthasintha m'chiuno mwanu.

Kodi pali mitundu yosiyanasiyana ya zigawenga zaku Bulgaria?

Pali mitundu iwiri yosiyana pa Bulgarian split squat - imodzi yomwe ndi yayikulu kwambiri ndipo ina ndiyopambana.

Mapazi anu amatsimikizira izi. Ngati phazi lanu limachokera kumtunda wokwezeka, mukulimbikitsanso kwambiri ma glutes ndi nyundo zanu; ngati ili pafupi ndi malo okwera, mudzagunda ma quads anu ena.

Kusiyanasiyana konseku ndikopindulitsa! Izi zimangofika pazokonda zanu zokha, komanso zomwe zimamveka mwachilengedwe kutengera kusinthasintha kwanu komanso kuyenda kwanu.

Kusewera mozungulira pamitundu iliyonse kumatha kukuthandizani kuzindikira zomwe zikukuyenderani bwino.

Kodi mumachita bwanji?

Kuti musamuke:

1. Yambani poyimirira pafupi mapazi awiri kutsogolo kwa benchi kapena sitepe.
2. Kwezani mwendo wanu wakumanja kumbuyo kwanu ndikuyika phazi lanu pa benchi. Mapazi anu ayenera kukhala otalikirana paphewa, ndipo phazi lanu lakumanja liyenera kukhala lokwanira patsogolo pa benchi pomwe mutha kuzungulira bwino - kudumphadumpha pang'ono kuti mupeze malo oyenera. Ngati phazi lapafupi likugwira ntchito, onetsetsani kuti mukatsitsa, bondo lanu lakumanzere siligwera pamzere wazala zanu.
3. Mukamayang'ana pakati, bwezerani mapewa anu kumbuyo ndikutsamira pang'ono m'chiwuno, kuyamba kutsika mwendo wanu wamanzere, mukugwada.
4. Ngati mukumaliza squat yolamulira ku Bulgarian squat, siyani bondo lanu lisanagwe. Ngati mukumaliza squat wopambana kwambiri waku Bulgaria, siyani pomwe ntchafu yanu yakumanzere ili yofanana ndi nthaka.
5. Kokani kupyola phazi lanu lakumanzere, pogwiritsa ntchito mphamvu kuchokera ku quads yanu ndi khosi lanu kuti mubwererenso kuyimirira.
6. Bwerezani kuchuluka komwe mukufuna pa mwendo uwu, kenako sinthani, ndikuyika phazi lamanzere pa benchi.

Ngati mwatsopano ku Bulgarian squats squats, yambani ndi ma seti awiri a 6 mpaka 8 reps pa mwendo uliwonse mpaka mutazolowera mayendedwe ndikupeza mphamvu.

Mukakwanitsa kumaliza magawo atatu a ma reps 12 pamiyendo iliyonse bwinobwino, lingalirani kuwonjezera chopepuka chowunikira padzanja lililonse kuti mumane kukana.

Kodi mungawonjezere bwanji izi pazomwe mumachita?

Onjezerani squat yaku Bulgaria pazomwe mumachita patsiku lakuthupi kuti mulimbikitse mphamvu yamiyendo, kapena onjezerani kulimbitsa thupi kwathunthu kusakaniza zinthu.

Kuphatikizidwa ndi zolimbitsa mphamvu zowonjezera 3 mpaka 5, mudzakhala mukupita kumalo olimba ndi miyendo nthawi yomweyo.

Monga momwe mungagwiritsire ntchito mphamvu zonse, onetsetsani kuti mwasinthiratu bwino ndi mphindi 5 mpaka 10 zotsika mpaka zolimbitsa mtima, kenako ndikutambasula kwamphamvu kapena kugubuduza thovu.

Kodi zolakwitsa zomwe timakonda kuziwona ndi ziti?

Ngakhale kusuntha kwa squat wogawanika ku Bulgaria ndikosavuta kuwadziwa kuposa squat wachikhalidwe, pali zinthu zingapo zofunika kuziyang'anira.

Mwendo wanu wakutsogolo suli bwino

Ngati phazi lanu lakumaso silinakhazikike bwino, mumakhala nthawi yochuluka mukuzungulira ndikuyesera kuti mupeze malo okoma.

Kumbukirani kuti simukufuna phazi lanu pafupi kwambiri ndi benchi mwakuti bondo lanu limagwera kumapazi anu, komanso simukufuna kutalikirana kwambiri.

Mukapeza mayikidwe oyenera, lembani pansi ndi dumbbell kapena mbale yaying'ono kuti mudzakhale ndi chitsogozo cha ma seti amtsogolo.

Thupi lanu silimapendekeka

Ngakhale chizolowezi chazolimbitsa thupi ndikuti chifuwacho chikhale mmwamba, mumafuna kuti torso yanu iziyendetsedweratu pang'ono pakusunthaku.

Mutha kuchepetsa mayendedwe anu ngati mungakhale okhazikika, ndikukakamiza bondo lanu kuti lituluke musanafike kuzama bwino.

Mukawona izi zikuchitika, pindani m'chiuno mpaka thupi lanu litafika pangodya ya 30-degree, ndikuyesanso.

Ndi mitundu yanji yomwe mungayesere?

Mukadziwa kulemera kwa anthu aku Bulgaria pogawa squat pa benchi, yesetsani kuwonjezera kukana kapena ma props ena.

Barbell

Tengani barbell pamisampha yanu ndi mapewa ndikumaliza mayendedwe omwewo.

Samalani mukayika phazi lanu kumbuyo kwanu, kuwonetsetsa kuti musataye malire anu ndi kulemera kowonjezera.

Dumbbell kapena kettlebell

Gwirani dumbbell kapena kettlebell m'dzanja lililonse mukamapanga squat yaku Bulgaria.

Kusintha kwakulemera kumeneku kudzakhala kosavuta kuchita kuposa mitundu yamiyala, ngakhale mutakhala ndi mphamvu yogwira.

Makina a Smith

Amadziwikanso kuti makina othandizira a squat, makina a Smith amakupatsani mwayi woti muyese mphamvu zanu mu squat yogawanika yaku Bulgaria.

Ikani kapamwamba pazitali paphewa, lowani pansi ndikuyiyika, kenako malizitsani kuyenda.

Masewera olimbitsa thupi

Kuphatikiza malo osakhazikika ngati mpira wochitira masewera olimbitsa thupi (womwe umadziwikanso kuti yoga kapena masewera olimbitsa thupi) pagulu lanu laku Bulgaria logawanika kumabweretsa vuto lina.

Gwiritsani ntchito mpirawo m'malo mwa benchi - muyenera kugwira ntchito molimbika kuti mukhale olimba komanso okhazikika mukamakhala.

Kukaniza gulu

Ikani chingwe cholimbana pansi pa phazi lanu lakumaso, mukugwedeza zigongono ndikugwira zigwiriro m'mapewa anu.

Khalani pansi, sungani malo anu ndi gulu lotsutsa.

Mfundo yofunika

Magulu ogawanitsa aku Bulgaria atha kubweretsa zabwino zazikulu kumapazi anu ndi pachimake.

Kuphatikiza apo, osafunikira kwenikweni kumbuyo, zochitikazi zitha kusankhidwa kuposa squat yachikhalidwe powonjezera mphamvu m'thupi lanu.

Phunzirani mawonekedwe olondola ndipo mudzakhala mukuwonjezera mphamvu.

Nicole Davis ndi wolemba ku Madison, WI, wophunzitsa payekha, komanso mlangizi wamagulu omwe cholinga chake ndikuthandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Pamene sakugwira ntchito limodzi ndi amuna awo kapena kuthamangitsa mwana wawo wamkazi, akuwonera makanema apa TV kapena kupanga buledi wouma. Pezani iye pa Instagram pazakudya zolimbitsa thupi, #omlife, ndi zina zambiri.