Chifukwa Chomwe Goblet squats Ndiye Olimbitsa Thupi Lotsika lomwe Muyenera Kuchita

Zamkati

• Ubwino wa Goblet Squat ndi Kusiyanasiyana
• Momwe Mungapangire Goblet squat
• Onaninso za

Pamene mwakonzeka kuwonjezera kulemera kwa squats koma simunakonzekere barbell, dumbbells ndi kettlebells zingakusiyeni mukudabwa "Koma nditani ndi manja anga?!" Yankho lake? Goblet squats.

Mutha kuchita ma squats osavuta awa ndi dumbbell kapena kettlebell (kapena china chilichonse cholemetsa komanso chophatikizika, pankhaniyi). Amatchedwa chikwama cha chikho chifukwa "mumakhala ndi kettlebell kapena dumbbell patsogolo pa chifuwa chanu ndi manja anu mozungulira ngati kuti muli ndi chikho," akutero Heidi Jones, yemwe anayambitsa Squad WOD komanso wophunzitsa ku Fortë, malo ogulitsira ntchito yolimbitsa thupi.

Ngakhale kutolera chikho mwina sikuwoneka ngati kofunikira pamoyo wanu watsiku ndi tsiku, kusunthaku ndichinthu chofunikira kwambiri kuti mukhale nacho: "Goblet squat ndimayendedwe achilengedwe oyambira komanso mawonekedwe ake," akutero a Lisa Niren, mlangizi wamkulu wa Studio, pulogalamu yomwe imakulolani kuti musunthire makalasi othamanga. "Zimafanana ndi momwe munganyamulire mwana (kapena china chilichonse) kuchokera pansi."

Ubwino wa Goblet Squat ndi Kusiyanasiyana

Inde, squb squats ndi njira yosavuta yowonjezerera kulemera kwa thupi lanu, koma kuyika kunenepa pachifuwa kungathandizenso kuti muphunzire momwe mungayendere squat, akutero Niren. Amalimbitsa chilichonse m'thupi mwanu (m'chiuno, ma quads, maondo osunthika, ana amphongo, zopindika, ndi minofu) komanso mutu wanu ndi latissimus dorsi (mnofu waukulu womwe umadutsa kumbuyo kwanu).

"Goblet squat ndikupita patsogolo kwabwino kwa oyamba kumene omwe nthawi zambiri amavutika kuchita kutsogolo ndi / kapena kumbuyo squat kunja kwa chipata," akutero. "Ndizothandiza pomanga mphamvu za quad, kulinganiza, ndi kuzindikira kwa thupi-makamaka kusunga torso yanu yowongoka komanso yosasunthika pamene mukugwiritsa ntchito miyendo kuchita squat yoyenera." Kuyika kulemera kumakupatsani mwayi woti muchepetse m'munsi mwanu, momwemonso, zomwe zingakuthandizeni kukulitsa kuyenda kwanu, akuwonjezera a Jones.

Ngati mwakonzeka kumenya, pangani goblet squat kusuntha thupi lonse: Yesani goblet squat ndi kupindika (tsikirani mu squat, kenaka tambasulani kulemera kwake pansi ndi kubwereranso pachifuwa, kuyesa katatu. mpaka ma curls asanu pansi pa squat iliyonse) kapena goblet squat ndikusindikiza (tsikirani mu squat, kenaka onjezerani kulemera kwake kutsogolo kwa chifuwa chosunga chifuwa-ndikuchibwezera pachifuwa musanayime). Takonzeka kuwonjezera kunenepa kwambiri? Pitani ku barbell back squat.

Momwe Mungapangire Goblet squat

A. Imani ndi mapazi okulirapo kupingasa paphewa, zala zanu zikuloza pang'ono. Gwirani dumbbell (yoyimirira) kapena kettlebell (yogwidwa ndi nyanga) pamtunda wa pachifuwa ndi zigongono zolozera pansi koma osalowetsedwa kuti mugwire nthiti.

B. Kumangirirani m'chiuno ndi mawondo kuti mutsike mu squat, kupuma pamene ntchafu zikufanana ndi pansi kapena pamene mawonekedwe ayamba kusweka (mawondo amalowa mkati kapena zidendene zimachokera pansi). Sungani chifuwa.

C. Yendetsani chidendene ndi pakati pa phazi kuti muyime, osasunthika pakati.

Malangizo a Fomu ya Goblet Squat

• Khalani wamtali pachifuwa pansi pa squat.
• Ngati mukugwiritsa ntchito kettlebell, mutha kuyigwira ndi chogwiriracho chikuyang'ana mmwamba kapena mpira kuyang'ana m'mwamba, zomwe zimakhala zovuta kwambiri.
• Sungani pachimake, ndipo pewani kuzungulira msana kutsogolo kapena kumbuyo panthawi ya squat.
• Pewani kudalira mukamaimirira pamwamba pa rep.

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