Squat Therapy Ndi Njira Yanzeru Yophunzirira Fomu Yoyenera ya Squat

Zamkati

• Chifukwa Chiyani Muyenera Kukhala Osakhazikika
• Kodi Squat Therapy N'chiyani?
• Momwe Mungachitire Squat Therapy
• Ngati Mulibe Wophunzitsa kapena Wophunzitsa
• Momwe Mungagwiritsire Ntchito Squat Therapy Panjira Yanu
• Onaninso za

Kuphatikiza pa pampu yamapichesi yanthawi yayitali, kusisita-ndi kuphwanya cholemera-imabwera ndimitundu yonse yathanzi. Chifukwa chake nthawi iliyonse mkazi akagwa ndi cholembera, timakhala (ahem) tapanikizidwa. Koma ndi azimayi ambiri okonda kunyamula zolemetsa (monga zolemetsa) tili ndi PSA yochezeka: Ndikofunikira kwambiri kukhala ndi mawonekedwe oyenera kuposa kubera zolemetsa. Kuyimitsa kwathunthu.

"Squat yakumbuyo imafunikira ndikumanga mphamvu, kusinthasintha, kuyenda, komanso kulumikizana. Koma ngati simukuyenda bwino, mukungopeza gawo limodzi la kuthekera kwanu pamasewera," atero a Dave Lipson, CSCS, a CrossFit Level 4 Trainer ndi woyambitsa Thundr Bro, nsanja yolimbitsira maphunziro. (Zogwirizana: Momwe Mungapangire Squat Yoyenera Yobwerera)

Mutha kukhala mukuganiza: Kodi ndingaphunzire bwanji squat yoyenera? Mawu awiri: squat therapy. Pansipa, chilichonse chomwe muyenera kudziwa.

Chifukwa Chiyani Muyenera Kukhala Osakhazikika

Choyamba: Tisanalowe m'malo mwa squat, tiyeni tizindikire kufunikira kwakubisalira m'moyo watsiku ndi tsiku.Alan Shaw, mphunzitsi wotsimikizika, CrossFit Level 2 Coach, komanso mwini wake wa Rhapsody CrossFit ku Charleston, SC, amakonda kunena kuti, "mukapita kuchimbudzi m'mawa uno, mwachita squat."

Ngakhale simudzawonjezera kulemera kwa squat-ngakhale simukuchita masewera olimbitsa thupi moyenera ndikofunikira kuti musunthire moyo wanu wonse. (Koma mungafune kutsegula chovalacho mutaphunzira zambiri momwe kunyamula zolemetsa kungasinthire thupi lanu.) "Munthu aliyense ayenera kukhala wokhoza kuyenda m'njira izi," akutero Shaw. Apa ndipamene squat therapy imabwera.

Kodi Squat Therapy N'chiyani?

Chodzikanira: Izi sizikugwirizana ndi a psychologist kapena ofesi yama psychiatrist. "Chithandizo cha squat ndi dzina lokongola poyeserera kuyeretsa malo a squat kuti akhale opindulitsa kwambiri," akutero Lipson. "Ndichinthu chomwe chimathandizira kuwonetsa zofooka za squat yanu ndikuwongolera." (Inde, zosiyana kotheratu ndi kupita kukaonana ndi katswiri wazamankhwala. Koma pali maubwino ambiri opita kuchipatala, ndiye kuti ifenso tili nawonso).

M'malo mwake, simufunikiranso masewera olimbitsa thupi kuti muyesetse squat. Mukungofunika 1) chinachake choti mukhale pansi, monga mpando, mpira wamankhwala, bokosi la plyo, benchi, kapena mbale zolemetsa, 2) khoma, ndi 3) galasi, mphunzitsi, kapena foni kuti mutha kudzijambula nokha.

Zindikirani: Kutalika kwa nsanja yomwe mukugwedeza matako anu kudzadalira chiuno, bondo, ndi chifuwa chanu ndi mphamvu, koma 18 mpaka 24 mainchesi ndi poyambira bwino.

"Kuti ndiyambe, ndigwira mpira wamankhwala ndi mbale zingapo za mapaundi 10 zomwe ndimatha kuziyika pansi pa mpira kuti ndikweze ngati zingafunike," akufotokoza Shaw. "Ndiye ndikuti wothamanga ayime mainchesi 12 mpaka 24 kuchokera kukhoma, koma moyang'anizana nayo. Kenako ndiwalangiza kuti azikhazikika pang'onopang'ono."

Amapereka lingaliro loti mukhale pansi pa chandamale pamasekondi atatu kapena asanu ndikumayimilira mwachangu nambala 1. Ndiko chifukwa kutsika pang'onopang'ono kumakupatsani mwayi wolandila ndikulimbitsa minofu yonse yomwe ikukhudzana ndi kuyenda kwa squat. "Ngati mumayendetsa pang'onopang'ono, mukuphunzitsa thupi lanu kukhala ndi mawonekedwe oyenera mukangothamangitsa squat, monga kulimbitsa thupi kwenikweni," akutero Shaw. Ngati muthamanga kwambiri potsika, simungatsegule minyewa yonse yomwe imayenera kusewera panthawi ya squat, zomwe zimalepheretsa cholingacho. (Ndiyo sayansi yonse yomwe imayambitsa masewera olimbitsa thupi pang'onopang'ono.)

Kuchokera pano, Shaw akunena kuti adzalangiza othamanga apamwamba kwambiri kuti atambasule manja awo pamwamba pa mutu wawo ndi manja awo akuyang'ana khoma ndi zala zazikulu zikugwirana, ndikuchita squat popanda kulola manja awo kukhudza khoma.

Kukhazikika pamalowo kumakuthandizani kuti mukhale ndi torso yolimba (ganizirani chifuwa chonyada) mukamanyinyirika. Chenjezo limodzi: Kugwedeza ndi manja anu pamwamba ndi malo apamwamba, ndipo anthu ena adzapeza kuti msana wawo wa thoracic ndi wothina kwambiri kuti achite izi. Mofanana ndi zinthu zambiri zolimbitsa thupi, ngati mukumva ululu, siyani.

M'kupita kwa nthawi (kutanthauza masabata kapena miyezi), mudzakhala ndi ulamuliro wambiri mu squat yanu. "Simumaliza maphunziro a squat," akutero Shaw. M'malo mwake, pang'onopang'ono mutha kufupikitsa chandamale chomwe mukukhalira, kuyandikira kukhoma, ndikuchepetsa malingaliro anu. Ngakhale mukafika pachimake pa squat therapy-yotsika pansipa, mu mawonekedwe abwino, kuyimirira motsutsana ndi wall-squat therapy ndikutenthetsa bwino, akutero.

Momwe Mungachitire Squat Therapy

A. Ikani ma mbale awiri olemera mapaundi 10 wokhala ndi mankhwala olemera pamwamba, kapena ikani benchi kapena bokosi kapena mpando (mainchesi 18 mpaka 24 mainchesi) pafupifupi 2 mpaka 3 mita kuchokera pakhoma.

B. Imani moyang'anizana ndi khoma, pafupifupi nsapato ziwiri kutalika kuchokera pakhoma-kuti ngati mutangokwera, matako anu amakhudza mpira kapena m'mphepete mwa bokosilo. Imani ndi mapazi motalikirana, m'lifupi mwake m'lifupi, zala zala zala 15 mpaka 30 madigiri kunja.

C. Khalani wamtali pachifuwa, pumirani kwambiri, limbikirani, ndipo yang'anani patsogolo. (Ngati mwapita patsogolo, apa ndi pomwe mungatambasule manja anu pamwamba.) Kokani m'chiuno mmbuyo, khalani pansi, ndi kutsika mu squat kuti mawondo anu azitsatira mogwirizana ndi zikolo zanu ndi zala zanu, koma musadutse patsogolo zala zanu . Pitirizani kutsika pang'onopang'ono pamasekondi atatu mpaka asanu kulowa mu squat mpaka msana wanu utayamba kuzungulira ndipo chifuwa chikuyamba kupita kutsogolo, kapena zofunkha zanu zikadyetsa mpira-chilichonse chomwe chimabwera koyamba.

D. Kusunga zolimba, bwererani poyimilira mwachangu poyendetsa m'chiuno mwanu ndikupumira panja. (Gawo lokwera la squat liyenera kukhala pafupifupi kuwerengera kumodzi poyerekeza ndi kuchuluka kwa atatu mpaka asanu.)

E. Zosavuta? Ngati ndi choncho, pangani chandamale chanu pochotsa chimodzi mwazolemera. Zosavuta kwambiri? Chotsani china. Bola la mankhwala likakhala lokwera kwambiri, sunthirani pafupi ndi khoma.

Yesani kupanga squat therapy ngati EMOM ya mphindi zisanu, kutanthauza kuti mphindi iliyonse pamwamba pa miniti mumachita ma squat othamanga asanu kapena asanu ndi awiri, akutero Shaw. (Nazi zambiri za EMOM zolimbitsa thupi-ndi zomwe ndizovuta kwambiri.)

Ngati Mulibe Wophunzitsa kapena Wophunzitsa

Nthawi yoyamba mukamayesa squat therapy, mudzakhala ndi mphunzitsi kapena mphunzitsi waluso kuti mupereke ndemanga. Ngati sizingatheke, mudzafuna kuchita squat therapy kuti muwone mbali ya thupi lanu pagalasi pamene mukugwedezeka, akutero Shaw. Izi zitenga apolisi okha, koma zikuthandizaninso kukulitsa kuzindikira pagulu lanyumba.

Palibe galasi? Kujambula mavidiyo kuchokera kumbali kungathe kugwira ntchito yofanana, akutero Camille Leblanc-Bazinet, CrossFit Level 3 Trainer ndi wolemba wa Yambani kupita ku Zaumoyo. (Psst: Anatiuzanso zomwe amadya pakudya cham'mawa Masewera a CrossFit asanachitike.)

Izi ndi zomwe muyenera kuyang'ana: Pamene mukuchita squat, kodi msana wanu ukutani? Kodi imakhala yosalowerera kapena imayamba kuzungulira pansi? Ngati ikuzungulira, sintha nsanja yomwe mumakhala kuti ikukuimitsani musanafike kumeneko. Kodi mchiuno mwanu mukubwerera? Kodi maondo akugwirizana ndi zala? Kodi chifuwa chanu cholunjika?

Mosakayikira, zingakhale zovuta kudziwa ngati fomu yanu ili yolondola popanda ndemanga za akatswiri. Ichi ndichifukwa chake Leblanc-Bazinet ikuwonetsa kuwonera makanema ambiri momwe mungathere a anthu akugwada ndikufananiza kanema wanu ndi wawo.

Pali malo angapo oti mupite pa Instagram pazambiri zolimba za squat. Koma akuluakulu a CrossFit Instagram, powerlifter ndi 20x omwe ali ndi mbiri yapadziko lonse Stefi Cohen, ndi #powerlifting hashtag ndi malo abwino kuyamba.

Momwe Mungagwiritsire Ntchito Squat Therapy Panjira Yanu

Simungathe kupitirira mankhwala a squat-ndipo, ndichinthu chomwe Leblanc-Bazinet akuti muyenera kuchita tsiku lililonse. "Ndizofanana ndi kutsuka mano. Mumachita tsiku lililonse. Sizingakupwetekeni mukachita zambiri." Izi zimachitika chifukwa cha masewera olimbitsira thupi ndikumadzuka ndi kutsika pampando wanu waofesi.

Mukufuna umboni? Leblanc-Bazinet wakhala akuchita izi tsiku lililonse kwa zaka 10 ndipo adapambana Masewera a CrossFit mu 2014. Zokwanira.

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