Squat amapindula ndi momwe angachitire

Zamkati

• Momwe mungapangire squats
• Ubwino wa squat

Squat ndi masewera olimbitsa thupi omwe safuna kukonzekera kochitika, ingopangitsani miyendo yanu, tambasulani manja anu patsogolo pa thupi lanu ndikunyinyata mpaka ntchafu zanu zikufanana ndi pansi.

Ngakhale nthawi zambiri amangoona ngati zolimbitsa thupi zolimbitsa mwendo, squat imagwira ntchito minofu ina kuposa ya mwendo ndipo, motero, imalimbikitsa kulimbitsa minofu yam'mimba ndi kumbuyo, mwachitsanzo.

A squat, ngakhale ndi osavuta, ndikofunikira kuchitidwa motsogozedwa ndi chisamaliro cha akatswiri azolimbitsa thupi kuti mayendedwe athe kuwongoleredwa, ngati kuli kofunikira, komanso kuti pangakhale ngozi zochepa zovulala.

Momwe mungapangire squats

Kuchita bwino squats popanda kuvulaza msana wanu ndikukwaniritsa zabwino zonse zomwe ntchitoyi ingakupatseni ndikulimbikitsidwa:

1. Sungani mapazi anu pang'ono pang'ono ndikukhala pansi nthawi zonse;
2. Tambasulani manja anu patsogolo pa thupi lanu;
3. Sungani msana wanu molunjika ndipo pewani kubwezera chiuno chanu, monga momwe zimakhalira;
4. Lembani mpweya musanayambe squat ndikumasula mpweya mukamatsika;
5. Chepetsani mokwanira kuti ntchafu zanu ziziyenderana pansi.

Chizindikiro chabwino kuti muwone ngati squat ikuchitika moyenera ndikudziyang'ana pagalasi. Momwemo, chitani zolimbitsa thupi pambali pagalasi. Ntchitoyi ikachitika moyenera, muyenera kumva minofu ya m'mimba ndi ntchafu ikugwira ntchito. Ndikothekanso kukulitsa mphamvu ya squat pochita masewera olimbitsa thupi omwewo, ndikugwira ntchito minofu yambiri. Dziwani zina zolimbitsa thupi.

Ngakhale kukhala zolimbitsa thupi zomwe ziyenera kuyambitsidwa munthawi yamaphunziro, squat iyenera kuchitidwa mosamala kupewa zovulala. Chifukwa chake, ngati munthu wayamba kuchita masewera olimbitsa thupi, tikulimbikitsidwa kuti tizikhalira pakhoma motsutsana ndi mpira wa pilates, chifukwa chake ndizotheka kukhala ndi lingaliro lokuyenda. Kuphatikiza apo, mutha kuphunzitsa pokhala ndikukhala pabenchi, chifukwa mwanjira imeneyi mutha kuwona momwe gululi liyenera kuchitidwira.

Kwa oyamba kumene, malangizowo ndi kuchita squats 15 moyenera, kuwonetsedwa tsiku loyamba kuti apange masekondi atatu a squat 5 pakati pa seti imodzi. Momwe zolimbitsa thupi zimachitikira, kuchuluka kwa squats kumatha kukulitsidwa pang'onopang'ono, kutengera kuthekera kwa munthuyo. Ndikulimbikitsidwa kuti squat amachitidwa katatu pasabata komanso masiku ena kuti minofu ipumule.

Komanso dziwani machitidwe atatu kuti muwonjezere matako anu kunyumba.

Ubwino wa squat

Squat ndi masewera olimbitsa thupi chifukwa imakhudza minofu ingapo, kuphatikiza pamimba, kumbuyo, ntchafu ndi minofu ya gluteus. Chifukwa chake, maubwino akulu a squats ndi awa:

• Kulimbitsa minofu yam'mimba ndi kumbuyo;
• Kulimbitsa ndi hypertrophy ntchafu ndi glutes;
• Kulimbitsa thupi;
• Kuchepetsa chiopsezo chovulala;
• Zimathandizira kuchepa thupi.

Kuphatikiza apo, squats amasintha mawonekedwe amthupi ndikuthandizira kukhala ndi mawonekedwe abwino ndipo amatha kuchitidwa m'malo aliwonse.