Dziwani Izi: Goblet Squat

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Pakadali pano, mukudziwa kuti kuchuluka kwamtengo wabwino zikafika pakubwezera m'malo obwereza. Maonekedwe oyenera samangolepheretsa kuvulala, koma amatsimikizira kuti mukuyitanitsa kuti muthe kulimbitsa minofu yanu ndikufuna kukhala wogwira ntchito-ndikupeza phindu lalikulu pazomwe mungachite.

Lowani, Goblet Squat. Ndiko kusinthasintha kwa squat komwe mumagwira (heavy!) kettlebell pamtunda wa chifuwa panthawi yonseyi. Unali ubongo wa a Dan Jon, katswiri wazolimbitsa thupi komanso wolemba wa Kulowererapo, yemwe anali ndi mphindi yake ya eureka akugwira ntchito ndi othamanga omwe samatha kukhomerera mawonekedwe oyenera a squat. Zomwe kettlebell amachita zimathandizira kukhazikika ndikugwirizanitsa mapewa anu, nthiti, chiuno, ndi miyendo, atero a Pat Davidson, Ph.D., Director of Training Methodology ku Peak Performance ku New York City. "Goblet squat amayika njira yoyenera kulowa muubongo wanu, ndipo chiyembekezo ndichakuti kachitidwe kameneka kadzapitilira mukamagwiritsa ntchito kusiyanasiyana (kovuta kwambiri) kwa squat, monga barbell back squat," akutero Davidson.

Koma kupyola kukonza magwiridwe antchito a squat ndikuthandizani kujambula nsapato zokongola zomwe ziziwoneka zokongola m'mavalidwe am'mbuyo kapena odulidwa mchilimwechi, chikhochi ndichimodzi mwazabwino kwambiri pakupanga matako abwino. (Yesani Zochita Zina 6 Zomwe Zimagwira Ntchito Zodabwitsa.)

Kuphatikiza apo, imathandizanso kuti muchepetse mphamvu zanu zakujambula, Davidson amalimbikitsa kuwomba mphepo panjira yotsika ndikukwera munthawi ya squat. "Kuphulika kwa mpweya kumathandizira kupanga abs ndi pansi, zomwe zingakuthandizeni kukhazikika msana panthawiyi," akufotokoza.

Yambani ndi kulemera kosachepera kawiri zomwe mungatenge kuti musunthire monga biceps kupiringa-kumbukirani, simukuyenera kukweza pamwamba pake, ndipo ziyenera kukhala zovuta kukweza kulemera kwake kuchokera pansi kupita pachifuwa kutalika. Yesetsani kusunthira kwanu kawiri kawiri kapena katatu pamlungu. Nthawi iliyonse tengani magulu atatu mpaka asanu obwereza 6 mpaka 12, pa Davidson.

A Gwirani kettlebell pachifuwa kutalika ndi manja anu panyanga za chogwirira belu. Pakati pa thupi lanu liyenera kukhala lofanana ndi fupa lanu. Zotsogola ziyenera kukhala zowonekera pansi komanso zofananira mozungulira wina ndi mnzake. Mapazi akhale athyathyathya pansi ndi kulemera kwa zidendene.

B Tsikani pansi pomwe pali squat. Yesetsani kugwira ntchito mwakhama kuti zidendene zanu ziziyenda pansi pamene miyendo yanu ikugwada. Pamene miyendo yanu ikugwada kwambiri, zimakhala zovuta kwambiri kupeza zidendene. Khalani kumbuyo moyenda bwino ndi chifuwa chowongoka. Kuchokera pansi pa squat, dzikankhireni kumbuyo. Kanikizani zidendene ndi m'kati mwa mapazi kuti muwonjezere minofu yonse ya miyendo ndi chiuno.

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