Momwe Mungapangire Cossack Squat Panjira Yoyenera

Zamkati

• Kodi ndi chiyani?
• Zimasiyana bwanji ndi zopindika zammbali?
• Kodi mumachita bwanji?
• Kodi mungawonjezere bwanji izi pazomwe mumachita?
• Kodi zolakwitsa zomwe timakonda kuziwona ndi ziti?
• Simukugwedeza nsana wanu
• Mukusunga chidendene chanu pansi
• Ndi mitundu yanji yomwe mungayesere?
• Msika wa TRX cossack
• Cossack squat wonyamula kutsogolo
• Dzanja limodzi pamutu pa cossack squat
• Mfundo yofunika

Ngati mukuyang'ana kuthana ndi zovuta zakukhala tsiku lonse, zolimbitsa thupi zokhudzana ndi m'chiuno ndi maubwenzi anu adzakhala bwenzi lanu lapamtima.

Lowani squat ya cossack. Simayesa mphamvu zanu zokha komanso chiuno chanu, bondo lanu, ndi kuyenda kwa akakolo.

Cossack squat imalimbana ndi ma quads, ma hamstrings, glutes, ndi ophatikizira mchiuno kwinaku akugwiranso ntchito pachimake, kuphatikiza pamimba ndi kumbuyo.

Chiuno chanu, mawondo anu, mafupa anu amphako ndi ziwalo zolumikizananso zithandizidwa.

Kusunthaku kumatha kukhala kovuta kwa oyamba kumene, koma ndiyofunika kuphatikizira machitidwe anu.

Kodi ndi chiyani?

Cossack squats ali ndi maubwino ambiri.

Yoyamba ndi ndege yake yoyenda. Mu cossack squat, mukugwira ntchito yakutsogolo, yomwe ndi njira yabwino kwambiri yolankhulirana.

Zochita zambiri zamiyendo - monga squats, lunges, and deadlifts - zimachitika mu sagittal ndege, kapena kutsogolo kumbuyo.

Izi zikutanthauza kusunthira kwapambuyo, monga ma cossack squats, nthawi zambiri kumakhala kowonjezera chifukwa kumagwiritsa ntchito minofu ndi zimfundo zanu mbali ina.

Cossack squats amathandizanso makamaka pakuyenda komanso kukhazikika.

Ngakhale kuti zolingazi zimakupatsirani zabwino zolimbitsa, muthanso kuyendetsa mayendedwe anu m'chiuno mwanu, mawondo, ndi akakolo ngati mumachita ma cossack squats mosasintha (komanso molondola!).

Zimasiyana bwanji ndi zopindika zammbali?

Mbali yam'mbali ndi cossack squat ndi ofanana kwambiri.

Ngakhale zonsezi zimayang'ana minofu imodzimodzi, mawonekedwe a squoss squat amasiyana pang'ono ndi ammbali.

Mu cossack squat, malo anu oyambira ndimikhalidwe yayikulu kwambiri. Muzitsulo zam'mbali, mumayamba ndi mapazi anu pamodzi.

Komanso, pomalizitsa cossack squat, mukuthyola ndege yofananira ndi ntchafu yanu pansi, kugwera pansi mozama momwe mungathere kuchokera mbali ndi mbali.

Muzitsulo zam'mbali, mudzakhala mofanana ndi ntchafu yanu.

Kodi mumachita bwanji?

Cossack squat imatsutsa thupi lanu mosiyana ndi masewera ena ambiri apansi.

Ndibwino kuti muyambe ndi kulemera kwanu kokha ndikupita patsogolo mukatha kudziwa kayendetsedwe kake.

Kuti musamuke:

1. Tangoganizirani malo oyambira pofutukula mawonekedwe anu kuti miyendo yanu ipange kansalu kapansi ndi nthaka. Zala zanu ziyenera kuloza kutsogolo.
2. Lembani, ndikusunthira kulemera kwanu kumiyendo yanu yakumanja, mukugwada bondo lanu lamanja ndikukhala momwe mungathere.
3. Mwendo wanu wamanzere uyenera kupitilirabe pomwe phazi lanu lamanzere likuzungulira chidendene chanu, chala chakumaso.
4. Chidendene chanu chakumanja chizikhala pansi ndipo thupi lanu liyenera kukhala lowongoka.
5. Imani kaye apa, kenako tulutsani mpweya ndikukankhira kumbuyo pamalo oyambira.
6. Inhale kachiwirinso, ndikutsitsa kulemera kwako mwendo wamanzere, kubwereza masitepewa.

Konzekerani magawo atatu a 10 obwereza - 5 pa mwendo uliwonse - kuti muyambe kuphatikiza cossack squat mumachitidwe anu.

Kodi mungawonjezere bwanji izi pazomwe mumachita?

Kuphatikiza cossack squat pamachitidwe ofunda, makamaka asanalowe mwendo, ndikulumikizana kwakukulu kwa ntchitoyi.

Muthanso kuwonjezera izi ngati gulu lazowonjezera patsiku lanu lamiyendo, ndikuzigwiritsa ntchito pakati pa maginito kapena mapapo.

Kodi zolakwitsa zomwe timakonda kuziwona ndi ziti?

Pali zolakwika ziwiri zomwe zimachitika panthawi ya cossack squat:

Simukugwedeza nsana wanu

Ngati mulibe kusinthasintha m'chiuno mwanu, torso yanu idzafuna kubwera kutsogolo ndipo kumbuyo kwanu kudzafuna kukugwetsani mukamatsikira mgulu la cossack squat.

Kanizani izi pongotsikira pansi malinga ndi momwe kusintha kwanu kungalolere.

Muthanso kuyika manja anu pansi patsogolo panu kuti mukhale olimba mpaka kusintha kwanu kukhale bwino.

Mukusunga chidendene chanu pansi

Apanso, izi zimayamba kusintha. Popanda mayendedwe oyenera mu bondo lanu, mungayesedwe kukweza chidendene chanu pansi kuti mulowe mkati mozama.

Chepetsani momwe mungathere popanda kukweza chidendene. Gwiritsani ntchito mabowola oyenda m'miyendo pakadali pano.

Ndi mitundu yanji yomwe mungayesere?

Yesani kusiyanasiyana uku pa cossack squat ngati mukufuna thandizo kapena zovuta zina.

Msika wa TRX cossack

Ngati simungakwanitse kumaliza cossack squat ndi mphamvu yanu kapena kuyenda kwanu, yambani ndi mtundu wothandizidwa ndi TRX.

Kusintha malamba a TRX kukhala autali wautali, gwirani chogwirira, kutambasula manja anu, ndikumaliza mayendedwe a cossack squat.

Zingwe za TRX zikuthandizani kuti mukwaniritse kuya kwathunthu.

Cossack squat wonyamula kutsogolo

Ngati mukuvutika kusunga torso yanu moyimirira, yesetsani kuwonjezera zolimbana ndi mabotolo amodzi kapena awiri.

Aigwireni ndi manja anu awiri patsogolo pa chifuwa chanu ndikutsitsa. Muyenera kukhala osavuta kuyimirira.

Dzanja limodzi pamutu pa cossack squat

Pali zosankha zingapo pamtanda wapamwamba wa cossack, kuphatikiza mkono umodzi ndi mikono iwiri.

Kwa kusiyanasiyana kwa mkono umodzi - kosavuta kwa awiriwo - gwirani chingwe chowala kapena kettlebell m'manja moyang'anizana ndi mwendo womwe mumadzigugudubuza.

Lonjezani mkono wanu pamwamba ndikumaliza mayendedwe a cossack squat.

Malizitsani omvera anu mbali iyi, kenako sinthani kulemera kwake kwinaku ndikumaliza oyimira mbali inayo.

Mfundo yofunika

A cossack squat amayesa kuyenda kwanu ndi mphamvu mwanjira yapadera. Mwa kuwaphatikiza mu tsiku lanu lamiyendo ngati kutentha kapena chowonjezera pakuyenda mwendo wolemera, thupi lanu lidzapindula ndi mayendedwe atsopano.

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, #momlife ndi zina zambiri.