Njira 6 Zomwe Mumathamangira Molakwika

Zamkati

• 1. Vuto: Mapewa anu ndi msana wanu zamasuka.
• 2. Vuto: Mawondo anu amagwerana.
• 3. Vuto: Simumagwada pansi mofanana.
• 4. Vuto: Mwayesa kokha mtundu umodzi wa squat.
• 5. Vuto: Mumakhazikika kamodzi pa sabata.
• 6. Vuto: Mawondo anu amapitirira zala zanu.
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Ma squat achikale ndi amodzi mwamatoni abwino kwambiri mozungulira, malinga ndi kafukufuku wa ACE Fitness. Koma ngati simukudziwa kuchita squats molondola, simukupindula kwambiri ndi kayendetsedwe kameneka komanga minofu.

Onani zolakwika zisanu ndi chimodzi izi zodziwika bwino za squatting ndikuphunzira momwe mungakonzere kuti mukhale ndi matako abwino.

1. Vuto: Mapewa anu ndi msana wanu zamasuka.

Popanda kulimbikira pamapewa anu ndi kumbuyo kwanu, squat yanu yonse imawonongeka: Mumazungulira kumbuyo kwanu, mumalephera kudziletsa, ndipo pokhapokha mutakhala ochepa, mumakhalanso pachiwopsezo chovulala, atero Tony Gentilcore, CSCS, mphamvu mphunzitsi ku Boston, Massachusetts. Kwenikweni, thupi lanu limayiwala momwe mungachitire squats.

Kukonza: Kokani masamba anu amapewa pansi pamodzi. Kusintha kosavuta kumeneku kumapangitsa kuti thupi lanu likhale lolimba ndikusunga thupi lanu kuti likhale lotayirira, akutero a Gentilcore. Mudzadabwa kuti mudzamva bwanji. Kuphatikiza apo, pofinyira masamba anu amapewa palimodzi, mumapanga shelufu kumbuyo kwa mapewa anu yomwe ndiyabwino kwa barbell. Ngati mukuchita masewera obwerera kumbuyo (muli ndi cholembera kumbuyo kwa mapewa anu), yang'anani kukoka kapamwamba mu shelufu yaying'ono ija. Ikuthandizani kuti masamba anu amapewa azikhala olimba pagulu lonse, akutero.

2. Vuto: Mawondo anu amagwerana.

Mawondo opindika ndi chizindikiro chodziwikiratu kuti ntchafu zanu zakunja zilibe mphamvu, akutero a Gentilcore. Ndipo ngati mulole kuti mawondo anu alowe, mungokulitsa kusamvana kwa minofu. (Zogwirizana: Yesani Kulimbitsa Thupi Lapamwamba Kwambiri-5-Mphindi)

Kukonzekera: Kumangirira mapazi anu pansi kumatha kupita kutali kuti mawondo anu akhale pomwe akuyenera kukhala, akutero. Tengani kaimidwe ka "tripod", kuonetsetsa kuti kulemera kwanu kumagawidwa mofanana pansi pa chala chanu chachikulu, chala chaching'ono, ndi chidendene. Kenaka, yerekezerani kuti mukuyesera kufalitsa pansi pakati pa mapazi anu. Kankhirani mapazi anu pansi ndi kunja kumbali. Mapazi anu sayenera kusuntha, koma muyenera kumangika m'chiuno mwanu. Izi zikuthandizani kuti mukhale olimba kotero maondo anu asatekeseke, a Gentilcore akuti.

3. Vuto: Simumagwada pansi mofanana.

"Pali lingaliro lalikulu lolakwika kuti squatting pansi pa kufanana ndi zoipa kwa mawondo anu. Ndizo zabodza kwathunthu, "Gentilcore akuti. "Ngati mulibe vuto la mawondo, kukwera mozama kumakhala kwathanzi ndipo kumatha kulimbitsa mawondo." Kuphatikiza apo, squat zakuya zimagwira ntchito zama glute anu omwe squash osaya samangochita.

Kukonza: Squat motsika momwe mungathere momasuka. Kuzama koyenera kudzakhala kosiyana kwa mkazi aliyense. Koma, mokulira, muyenera kugwada mpaka pamwamba pa ntchafu yanu ili pansi pa bondo lanu, Gentilcore akuti. Pakadali pano, bola ngati muli omasuka komanso oyang'anira, mutha kutsika pang'ono, atero a Nick Tumminello, mwini wa Performance University komanso wolemba Kuphunzitsa Mphamvu Kutaya Mafuta. Ingokumbukirani, squats sayenera kuvulaza. Ngati apweteka, ndilo thupi lanu lomwe likukuuzani kuti musinthe momwe mukuchitira.

4. Vuto: Mwayesa kokha mtundu umodzi wa squat.

Ma squats amabwera mosiyanasiyana komanso kukula kwake - monga momwe amachitira azimayi, akutero Gentilcore. Muli ndi ziboda zam'mbuyo, ma squat akutsogolo, ma goblet, ma plyometric squats, mndandanda umapitilira.

Kukonzekera: Sakanizani kusiyanasiyana kwanu pazotsatira zabwino kwambiri. Ngakhale squat yamtundu uliwonse imachita zodabwitsa m'thupi lanu, kusiyanasiyana kulikonse kumatsindika minofu yosiyana, monga ma hamstrings kapena glute medius, aka side butt. Itha kusintha pang'ono sabata iliyonse (timakonda izi 12!) Ndipo mupeza zabwino zonse, akutero.

5. Vuto: Mumakhazikika kamodzi pa sabata.

Mukapanda squat nthawi zambiri, zimatengera nthawi yayitali kuti muwone zotsatira, zonse zokhudzana ndi kusefa minofu ndi mafuta ophulika, Gentilcore akuti, ngakhale mutadziwa bwino momwe mungapangire squats mwangwiro. Ma squats ndi othandiza kwambiri: Amagwira ntchito minofu yambiri ndikuwotcha ma calories ochulukirapo kuposa kuyenda kwina kulikonse.

Kukonza: Kuti mupeze sing'anga yosangalatsa pakati pa undertraining ndi overtraining, womberani kuchita masewera awiri kapena atatu pa sabata, akutero. Tsiku lina, kwezani zolemetsa zolemera zochepa chabe. Tsiku lina, kwezani masikelo opepuka kwa pafupifupi ma reps khumi ndi awiri. Ngati mwasankha kuwonjezera tsiku lachitatu mmenemo, yesani kusiyana kosiyana kwa squat, akutero. (Zogwirizana: Apa pali Momwe Sabata Yoyeserera Yoyeserera Imawonekera)

6. Vuto: Mawondo anu amapitirira zala zanu.

Pamene mawondo anu akudutsa kutsogolo kwa zala zanu, m'pamenenso mumapanikizika kwambiri ndi mawondo anu. Ngati muli ndi mawondo olimba, omwe amatha kupweteketsa, Tumminello akuti. (Dziwani zina zolimbitsa thupi kuti muyese ngati muli ndi mawondo opweteka.)

Kukonzekera: Sungani mawondo anu mogwirizana ndi zala zanu. Ngakhale zili bwino ngati maondo anu atalikitsa sentimita imodzi kapena awiri patsogolo pa zala zanu, kuyang'ana kuwasunga kumbuyo ndi zala zanu ndi njira yosavuta yotsimikizira kuti simumapita patsogolo kwambiri, akutero. "Momwemonso, chiuno chanu chiyenera kubwerera mmbuyo momwe mawondo anu amapitira patsogolo," akutero a Gentilcore.

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