Njira yotetezeka yochitira squats ndikulemera

Zamkati

• Onaninso za

Ngati mumakonda momwe squats amalankhulira khutu lanu ndi miyendo, mwina mumayesedwa kuti musinthe zotsatira zanu pogwiritsa ntchito kukana. Musanayambe kunyamula barbell, tulutsani chowerengera chanu. M'kafukufuku waposachedwapa wofalitsidwa mu American Journal of Sports Medicine, mwa anthu 48 omwe amachita squats ndi 60 kapena 80% ya repmaximum yawo (yotchedwa 1RM, yomwe ndi kuchuluka kwa anthu omwe angalemekeze kamodzi), yonse idazungulira mitsempha yawo, yomwe imatha kupweteketsa mtima. Kuchepetsa kulemera kwawo mpaka 40 peresenti ya 1RM yawo (mwachitsanzo, ngati 1RM yawo ndi 40pounds, amakweza 16) amathetsa vutolo, komanso kumachepetsanso minofu. Yankho lake? Kukwaniritsa mawonekedwe anu poyesa kuyenda ndi thupi lanu lokha, mwamwambo kuwonjezera kukaniza. Khalani ndi malo oyenera:

• Yang'anani kutsogolo kapena mmwamba pang'ono.
• Gwetsani pokhapokha mpaka ntchafu zikufanana ndi pansi (ngati mungathe kufika patali), mawondo akugwirizana ndi zala.
• Khalani pachifuwa mutakweza Yourtorso mwachibadwa imabwera mtsogolo mopepuka, koma simukuyenera kudalira; cholinga cha 90-degree kupinda m'chiuno ndi mawondo.
• Sungani zidendene pansi.

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