Kusintha Kwatsopano Kwa Squat Zomwe Muyenera Kuwonjezera Pazolimbitsa Thupi Lanu

Zamkati

• Momwe mungachitire
• Zomwe simuyenera kuchita
• Momwe mungapitire patsogolo
• Momwe mungasinthire
• Onaninso za

Amphaka ndi imodzi mwazochita zomwe zitha kuchitidwa m'njira zowoneka ngati zopanda malire. Pali squat yogawanika, pistol squat, sumo squat, squat kudumpha, squat yopapatiza, squat-mwendo umodzi-ndipo mndandanda wazosiyanasiyana za squat ukupitilira pamenepo.

Ndipo tikhulupirireni, squat wakale wamba (ndi abale ake onse) sakupita kulikonse posachedwa. Squat yakhala ikuzungulira nthawi yayitali pazifukwa zomveka - imagwira ntchito. Sikuti imangokhala imodzi mwazinthu zabwino kwambiri zopangira zofunkha, kukweza glute, kuyenda kosunthika, koma squats kwenikweni ndimachita masewera olimbitsa thupi. Mumayatsa pachimake chanu kuti chifuwa chanu chikwezeke ndikuyimirira molunjika, mumawotcha ma quads anu pamene mukutsika pamalo anu, ndipo mutha kuwonjezera ma dumbbell kuti agwirenso kumtunda kwanu. (Onjezerani kusuntha kochita masewera olimbitsa thupi athupi lathunthu chifukwa chowotcha mafuta kwambiri.)

Koma mutangoganiza kuti mwadziwa bwino masinthidwe onse, amabwera mphunzitsi wa ACE ndi Nike Alex Silver-Fagan ndi shrimp squat. Onani iye akuchita kusuntha mu tsamba lake la Instagram apa. (Inde, amathanso kuphwanya zina zokoka.)

Kodi shrimp squat ndi chiyani, mukufunsa? Tilola Alex, yemwe adapanga 30-Day squat Challenge yathu, kukuwonetsani momwe zachitikira, chifukwa chake muyenera kuwonjezera pazomwe mumachita monga dzulo, komanso momwe mungadziwire kusunthaku ngati simunafikebe.

Momwe mungachitire

1. Yambani kuyimirira ndikugwada bondo kuti mugwire phazi kumbuyo kwanu ndi dzanja losiyana. Mutha kuyesanso kugwiritsa ntchito dzanja lanu lambali imodzi kuti muchepetse zovuta zina. (Monga ngati mukutambasula ma quads anu.) Tambasulani mkono wina patsogolo panu kuti mukhale olimba.

2. Yendani pang'onopang'ono mwendo woyimirira ndikutsitsa mpaka bondo lopindika likugunda pansi. Yendetsani chidendene cha mwendo woyimirira kuti mubwererenso kuyima.

Zomwe simuyenera kuchita

Kukhomerera mawonekedwe oyenera a shrimp squat kungakhale kovuta, makamaka ngati mukugwira ntchito mwamphamvu ndi kusinthasintha, koma Silver-Fagan akuti kutsamira patali kwambiri kapena kumbuyo kwambiri ndiye cholakwika chofala kupewa.

Momwe mungapitire patsogolo

Simunafikebe? Yesani masewerawa omwe Silver-Fagan akuti angakuthandizeni kuphunzitsa thupi lanu ndikupeza minofu yomwe mungafune kuti muyambe kuchita masewera olimbitsa thupi.

Squat wokhazikika: Phunzirani squat yoyambira musanapite patsogolo. Yang'anani fomu yanu ndi zolozera izi.

Gawani squat: Pitani ku zochitikazi kuti muyesetse kulemera kwambiri mwendo umodzi mukamasewerera. (Kusunthaku kumapangitsanso kugogoda pabondo.)

squat yopapatiza: Konzekerani kuti bondo lanu lakumbuyo likhale pafupi ndi chidendene chanu chakutsogolo momwe mungathere kuti mutsanzire mawonekedwe ochepa a squat.

Reverse lunge: Mwa kudalira mwendo wanu wakutsogolo kuti muthandizidwe komanso kukhazikika, thupi lanu limadziwa bwino minofu yomwe ingafunike kugwiritsa ntchito squat squat.

Momwe mungasinthire

Zosinthazi zitha kuthandizira ma squats anu a shrimp kuti apangitse kukhala kosavuta (kotero mutha kuyang'ana kwambiri mawonekedwe komanso kuchepera pakuthamangira kusuntha) kapena zovuta (kuti muwone bwino zomwe zapindula).

Kubwerera: Ikani masitepe kapena mitsamiro kumbuyo kwanu kuti muchepetse kuyenda.

Kupita patsogolo: Gwirani mwendo wopindika mwendo ndi manja anu onse kuti mugwire ntchito mozungulira.

Onaninso za