Kusiyanasiyana kwama squat a 45 Kukuthandizani

Zamkati

• Masewera olimba thupi
• 1. Wopanda squat
• 2. Khoma lanyumba
• 3. Wokhala mndende
• 4. Mbali squat
• 5. Wopanda mfuti
• 6. Mgulu wamiyendo umodzi
• 7. Plié squat
• 8. Plié squat ndikukoka phazi
• 9. squat ndi drive bondo
• 10. Mpikisano wonyamula pambali
• 11. Gawani squat
• 12. Woyandikira pafupi
• 13. Kuyenda mozungulira squat
• 14. Wopanda khungu
• 15. Kuyenda mozungulira
• 16. Amphaka achule
• 17. Kugunda kwama squat
• 18. Ma squat
• 19. Squat wokhala ndi kickback
• Masekeli olemera
• 20. Masoji apamwamba
• 21. Malo okhala ndi mabomba okwirira
• 22. Masamba obwerera a Barbell
• 23. Dumbbell squat
• 24. Wopanda kutsogolo
• 25. Goblet squat
• 26. Zercher squat
• 27. Chibugariya chidagawika squat
• Masamba a Pometometric
• 28. Olumpha squat
• 29. Lumpha squat pa zala
• 30. Olumpha olimba
• 31. Pop squat
• Magulu ogwiritsa ntchito zida
• 32. Wall squat pa yoga mpira
• 33. Bokosi kapena benchi squat
• 34. Mini band squat
• 35. Mkazi wachikazi
• 36. Resistance band squat
• 37. TRX squat
• 38. TRX squat kumenya
• 39. TRX squat kulumpha
• 40. TRX mfuti squat
• 41. Smith squat makina
• 42. Anthu osokonekera
• 43. Mbalame ya Bosu
• 44. Bweretsani squu squat
• 45. Bokosi limalumphira ku squat
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kaya mumawakonda kapena amanyansidwa nawo, squats amagwira ntchito. Zimapindulitsa osati kokha miyendo yanu ndi glutes, komanso maziko anu. Kuphatikiza apo, ndi masewera olimbitsa thupi, kutanthauza kuti atha kuthandiza kuti ntchito za tsiku ndi tsiku zizikhala zosavuta.

Ndipo ngakhale palibe amene angakane kugwira ntchito kwa squat woyambira, pali zina zambiri komwe zidachokera. Pansipa, tili ndi mitundu 45 yokuthandizani kukweza masewera anu a squat ndikusunga zinthu zosangalatsa.

Masewera olimba thupi

Ma squat awa safuna zida zilizonse kapena kuwonjezera kukana - thupi lanu.

1. Wopanda squat

Ili ndiye chithunzi choyera chogona. Phunzirani kusunthika kumeneku ndipo mudzakhala bwino mukamayang'ana pamndandandawu.

1. Yambani ndi mapazi anu mulifupi-phewa palimodzi, zala zakunja pang'ono, ndi mikono yanu pansi pambali panu.
2. Yambani kudumphira m'chiuno ndikugwada, khalani kumbuyo ngati mutakhala pansi ndikulola manja anu kuti akweze patsogolo panu. Onetsetsani kuti mawondo anu sakugwera mkati ndipo msana wanu umakhala wowongoka.
3. Pamene ntchafu zanu zikufanana ndi nthaka, imani ndi kukankhira mmwamba kupyola zidendene kuti mubwerere kuyamba.

2. Khoma lanyumba

Ngati muli ndi mavuto a bondo kapena mchiuno, gulu lanyumba limakupatsani zowonjezera.

1. Imani ndi msana wanu kukhoma ndikuyendetsa mapazi anu pafupifupi mainchesi 12 kuchokera kukhoma.
2. Bwerani mawondo anu, kugwera mu squat kwinaku mukukhomera kumbuyo kwanu kukhoma poyenda.
3. Imani pamene ntchafu zanu zikufanana ndi nthaka. Sungani kumbuyo kwanu kuti muyambe.

3. Wokhala mndende

Kuyika manja anu kumbuyo kwa mutu wanu kumathandiza kukhazika mtima wanu ndi mapewa anu.

1. Yambani ndi mapazi anu kupingasa phewa palimodzi, zala zakumanja zitatuluka, mikono yopindika, ndi zala zolowetsedwa kumbuyo kwa mutu wanu.
2. Pitilizani ndi squat woyambira.

4. Mbali squat

Ndikofunikira kugwira ntchito mu ndege zonse zoyenda kwinaku mukuchita masewera olimbitsa thupi - izi sizikutanthauza kutsogolo ndi kumbuyo kokha, komanso mbali ndi mbali.

1. Yambani ndi mapazi anu phewa-mulifupi ndikutambasula manja anu m'mbali mwanu.
2. Yambani kudumphira m'chiuno ndikugwadira mawondo anu, ndikupondaponda phazi lanu lakumanja ndikulola mikono yanu kukweza patsogolo panu kuti mukhale bwino.
3. Ntchafu zanu zikafanana ndi nthaka, imirirani, ndikuponda phazi lanu lakumanzere kuti mukakumane ndi dzanja lanu lamanja.
4. Bwerezani, phazi lanu lakumanzere ndikubweretsa phazi lanu lamanja kuti mukakomane nalo.

5. Wopanda mfuti

Kusunthira patsogolo kwambiri, squat squat ndi squat yolemera yolimbitsa thupi yomwe imafunikira mphamvu, kusamala, komanso kuyenda.

1. Yambani kuyimirira ndi mapazi anu pamodzi ndikutambasula manja anu patsogolo panu.
2. Kwezani mwendo wanu wakumanzere pansi patsogolo panu ndikukhala pansi kumanja kwanu, kutsika mpaka mwendo wanu wamanzere ukufanana ndi pansi.
3. Imirirani ndi kubwereza mbali inayo.

6. Mgulu wamiyendo umodzi

Osati kusokonezedwa ndi mfuti yamfuti, squat-mwendo umodzi ndi chabe - squat pa mwendo umodzi. Kusiyanitsa kwakukulu ndikuti mu squat ya mwendo umodzi, mwendo waulere suyenera kufanana ndi nthaka.

1. Yambani poyimirira ndi mapazi anu pamodzi ndi mikono yanu patsogolo panu.
2. Kwezani mwendo wanu wakumanzere pansi patsogolo panu ndikukhala pansi kumanja kwanu momwe mungathere, kuyimitsa pomwe ntchafu yanu yakumanja ikufanana ndi nthaka.
3. Imirirani, kenako sinthani miyendo.

7. Plié squat

Sakanizani nyenyezi yanu yamkati ya ballet ndi squi plié. Ndizotheka kuwongolera m'chiuno mwanu.

1. Yambani ndikutambasula mapazi anu kuposa kupingasa paphewa, zala zakusonyezedwa.
2. Bwerani mawondo anu, kugwa mpaka ntchafu zanu zikufanana ndi nthaka, kapena momwe mungathere. Sungani chifuwa chanu nthawi yonseyi.
3. Kokani zidendene zanu kuti mubwererenso kuyamba.

8. Plié squat ndikukoka phazi

1. Yambani pochita plié squat. Mukamabwerera, kokerani phazi lanu lakumanja pansi kuti mukakumane ndi mwendo wanu wamanzere.
2. Yendetsani phazi lanu lakumanzere panja, plié squat, kenako kokerani phazi lanu lakumanzere kuti mukakumane ndi dzanja lanu lamanja.

9. squat ndi drive bondo

1. Ikani pansi mu squat yoyamba.
2. Pamene mukubwera, yendetsani bondo lanu lakumanja kumtunda momwe zingapitirire.
3. Ikani pomwepo mobwerezabwereza ku squat ina yoyambira, kukankhira mmwamba ndikuyendetsa bondo lanu lakumanzere nthawi ino.

10. Mpikisano wonyamula pambali

Kuphatikiza kukankha kwa squats anu kumawachotsa mphamvu kupita ku cardio nthawi yomweyo.

1. Ikani pansi mu squat yoyamba.
2. Pamene mukubwera, ikani mwendo wanu wakumanja m'mwamba momwe ungachitire.
3. Ikani pomwepo mobwerezabwereza ku squat ina yoyambira, kukankha ndikukankha mwendo wanu wamanzere.

11. Gawani squat

1. Gwedezani maimidwe anu kuti phazi lanu lamanja likhale kutsogolo kwa kumanzere kwanu.
2. Pangani squat, kutsikira mpaka ntchafu yanu yakumanja ikufanana ndi nthaka.
3. Imani ndikusintha malingaliro anu.

12. Woyandikira pafupi

Kubweretsa mapazi anu limodzi kumapereka ma quad anu kulimbitsa thupi kwina.

1. Yambani kuyimirira ndi mapazi anu mwapafupi, zala zakulozerani kutsogolo.
2. Dzimangirire m'chiuno mwanu ndikukhala mvula, onetsetsani kuti mawondo anu sakugwera. Imani pomwe ntchafu zanu zikufanana ndi nthaka.

13. Kuyenda mozungulira squat

1. Malizitsani squat wammbali, koma m'malo mongobwerera pakati, pitilizani kuyenda mbali imodzi.
2. Bweretsani masitepe omwewo mbali inayo.

14. Wopanda khungu

Kusintha uku kumawunikiranso chidwi chanu.

1. Yambani ndi mapazi anu phewa-mulifupi padera, manja mchiuno mwanu.
2. Yendetsani mwendo wanu wakumanja kumbuyo, kuwoloka kumbuyo kwanu kumanzere, ngati mukupindika, kupindika mwendo wanu wamanzere ndikuyimitsa pomwe ntchafu yanu ikufanana ndi nthaka.
3. Bwererani kuti muyambe ndi kumaliza ndi mwendo wanu wotsutsana.

15. Kuyenda mozungulira

Muzimva kutentha ndi kuyenda kwa squat, komwe kumawonjezera nthawi pansi pamavuto - kapena kutalika kwa nthawi ndikuti minofu ikugwira ntchito.

1. Ikani pansi mu squat yoyamba.
2. Popanda kutuluka, yendani phazi limodzi patsogolo pa linzake.

16. Amphaka achule

1. Ikani pansi mu squat yoyamba.
2. Ikani zigongono zanu mkati mwa mawondo anu, ndikulumikiza manja anu palimodzi.
3. Kuyika zigongono pomwe zilipo, pang'onopang'ono yambani kuwongola miyendo yanu, kukankhira m'chiuno mwanu mlengalenga, kenako kutsitsa.

17. Kugunda kwama squat

1. Ikani pansi mu squat yoyamba.
2. M'malo mongobwereranso mpaka koyambirira, dzukani pakati, kenako nkubwereranso.

18. Ma squat

1. Gwerani mu squat woyambira ndi mikono yanu kumbuyo kwanu.
2. Dumpha mapazi ako ndikubwerera mkati, kukhala ndi malo okhala.

19. Squat wokhala ndi kickback

1. Ikani pansi mu squat yoyamba.
2. Mukamabwera, kwezani phazi lanu lakumanja pansi, ndikufinya glute ndikumenyetsa mwendo wanu kumbuyo kwanu. Onetsetsani kuti mchiuno mwanu mukhale mozungulira pansi.
3. Gwetsani phazi lanu pansi, gweraninso pansi, ndikumenyetsa mwendo wanu wamanzere kumbuyo.

Masekeli olemera

Powonjezera ma dumbbells, barbell, kapena kettlebell m'matumba anu, mudzitsutsa ndikutsutsana kwambiri.

20. Masoji apamwamba

Squat yapamutu, yolemera pamutu panu, imafuna kukhazikika, kuyenda, komanso kusinthasintha kuposa squat woyambira.

1. Imani ndi kupingasa mapazi anu kuposa kupingasa phewa palimodzi, zala zakusonyezedwa. Gwirani barbell kapena mpira pamutu panu mwamphamvu.
2. Sungani chifuwa chanu ndikukweza mmwamba, khalani m'chiuno mwanu, kuti ntchafu zanu zizidutsa pafupi ndikufika pansi.
3. Yendetsani zidendene kuti mubwerere kuti muyambe.

21. Malo okhala ndi mabomba okwirira

Kusiyanasiyana uku kumagwiritsa ntchito makina opangira ma landmine, omwe mungapeze m'malo ambiri olimbitsa thupi.

1. Ikani bala pakona kapena malo okwerera ma landm ndi kuyiyika ndi kulemera komwe mukufuna.
2. Imani kutsogolo kwa cholemera, mutachigwira ndi manja onse pachifuwa, ndikukhazikika.
3. Kokani pazidendene zanu, osunga chifuwa chanu chonse.

22. Masamba obwerera a Barbell

1. Ikani nsalu pamapewa anu.
2. Malizitsani squat woyambira.

23. Dumbbell squat

1. Gwirani cholumikizira dzanja lililonse m'mbali mwanu ndikumaliza squat.
2. Khalani pachifuwa chotseguka ndikukweza mutu wanu.

24. Wopanda kutsogolo

Chifukwa chakuti muli ndi cholemera patsogolo panu chifukwa cha kusiyanaku, maziko anu amalowa m'malo owonjezera. Kumbuyo kwanu kuyenera kugwira ntchito kuti mukhale okhazikika komanso ma quads anu amakhala ndi katundu wambiri.

1. Ikani kansalu kamkati mbali yanu yakutsogolo, kuyiyika patsogolo pamapewa anu, kuwoloka manja anu, ndikunyamula bala.
2. Ikani pansi mu squat yoyamba.

25. Goblet squat

Mofananamo ndi squat yakutsogolo, unyolo wanu wamkati - kapena kutsogolo kwa thupi lanu - ukugwira ntchito yambiri mu squat squat. Udindo wapansi ndiyabwino komanso wosavuta kuti anthu ambiri akwaniritse.

1. Gwirani dumbbell kapena kettlebell pafupi ndi chifuwa chanu ndi mapazi anu wokulirapo pang'ono kuposa kupingasa kwa phewa ndikumiyala yakumanja.
2. Sungani chifuwa chanu ndikukweza mmwamba, pindani mawondo anu mpaka mitsempha yanu ikhudze ana anu. Imilirani.

26. Zercher squat

Mbuto ina yodzaza kutsogolo, Zercher squat si ya mtima wofooka, chifukwa imafunika kugwira kulemera mu kakhondo kako.

1. Gwirani barbell m'khutu la chigongono chanu ndikukuyang'anitsani.
2. Ikani pansi mu squat yoyamba.

27. Chibugariya chidagawika squat

Kusiyanasiyana kwa mwendo umodzi kumakukakamizani kuti muchitepo kanthu pachimake. Malizitsani kusuntha uku mwa kukhala ndi cholumikizira m'manja kapena kulipira cholembera kumbuyo kwanu.

1. Ikani nokha patsogolo pa benchi ndi magawano, kupumula phazi lanu lakumanzere pabenchi. Phazi lanu lakumanja liyenera kukhala lokwanira kutambalala bwino popanda bondo lanu kugwera pa zala zanu.
2. Sungani chifuwa chanu, khalani pansi mwendo wanu wakumanja, ndikukankhira kumbuyo chidendene chanu.
3. Imani ndikuchita mbali inayo.

Masamba a Pometometric

Masamba a Pometometric amaphatikizapo mayendedwe ophulika omwe amafuna kuti minofu yanu ikhale yolimba munthawi yochepa - amaphatikiza liwiro ndi mphamvu kuti mukhale wamphamvu kwambiri.

Ngati mwatsopano pakulimbitsa thupi kapena muli ndi vuto lililonse, musasunthike pamayendedwe awa, omwe amatha kukhala ovuta pamalumikizidwe anu.

28. Olumpha squat

1. Ganizirani malo oyambira. Gwetsani pansi, ndipo mukukwera mmwamba, iphulika kupyola zala zanu ndikulumpha.
2. Landani mofewa, nthawi yomweyo ndikugwera pansi ndikuphulikanso.

29. Lumpha squat pa zala

Kusinthaku ndikosavuta pang'ono m'maondo anu ndi akakolo.

1. Tangoganizirani malo olumpha.
2. M'malo mosiya pansi, ingokhalani pazala zanu.

30. Olumpha olimba

1. Gwirani cholumikizira chowala m'manja onse.
2. Malizitsani kulumpha wamba.

31. Pop squat

1. Yambani ndi mapazi anu pamodzi ndi mikono yanu pambali panu.
2. Pindani mawondo anu ndikubweretsa mikono yanu patsogolo panu, mukugwada pa chigongono.
3. Dzuka ndi "tumphuka", kutambasula phazi lako lonse, kulola kugwada pang'ono pa bondo lako, kenako ndikudumphira pakati ndi mapazi ako.
4. Dzuka ndipo tumphuka kachiwiri.

Magulu ogwiritsa ntchito zida

Mabenchi, mabokosi, mipira ya yoga, ndi magulu - onse atha kukuthandizani kukonza mawonekedwe anu ndikukupatsani zina zowonjezera.

32. Wall squat pa yoga mpira

1. Chitani squat wapakhoma, koma ikani mpira wolimbitsa thupi pakati panu ndi khoma.
2. Pendetsani pansi mpira pamene mukutsitsa thupi lanu.

33. Bokosi kapena benchi squat

Ngati mwatsopano ku squats, benchi squat ndi njira yabwino yodzikankhira pang'ono kutsikira.

1. Dzikhazikitseni patsogolo pa benchi kapena bokosi kuti musazigwire mopepuka mukakhala pansi.
2. Chitani squat, kutsika mpaka pansi mutakhudza mpando, kenako muyimirire.

34. Mini band squat

Mawonekedwe oyenera a squat amatanthauza kuti mawondo anu asatuluke, koma ndizofala kuwona mawondo akulowamo, zomwe zitha kukhala chizindikiro cha kufooka kofooka.

Pogwiritsa ntchito kabandi kakang'ono, komwe mungapeze pa intaneti, amakukakamizani kuti mupewe kulakwitsa kumeneku.

1. Ikani kabandi kakang'ono pamwamba pamaondo anu, poganiza za momwe mungakhalire squat.
2. Pangani squat yoyambira, kuonetsetsa kuti mukukankhira ntchafu zanu motsutsana ndi maguluwo.

35. Mkazi wachikazi

Mutha kupanga squiss yachikazi pogwiritsa ntchito mbale, koma zidzakhala zosavuta ndi makina achikazi achikazi - ndizomwe tifotokozere apa.

1. Dzikhazikitseni nokha pamakina a sissy squat kotero kuti mukuyima ndi ana anu a ng'ombe moyang'anizana ndi pedi yayikulu komanso mapazi anu pansi papepala loyimitsira phazi.
2. Yambani kukhala pansi, ndikukankhira pazitsulo zoletsa, mpaka ntchafu zanu zikufanana ndi nthaka.
3. Imani kumbuyo ndi kubwereza.

36. Resistance band squat

Magulu olimbirana samaika zovuta pamafundo kuposa zolemera pomwe zimaperekabe zovuta zomwe mumafunikira kuti mukhale ndi mphamvu.

Mutha kupeza magulu otsutsana amitundu yonse - ndi mitundu - pa intaneti.

1. Imani ndi chakudya chanu chonse pagululo, mutagwira kumapeto kwake m'chiuno mwanu.
2. Ikani manja anu pomwe pali, imani. Pangani squat yoyamba.
3. Imani kuti mubwerere kuti muyambe.

37. TRX squat

Zingwe za TRX, zomwe zimapezeka pa intaneti, zimagwiritsa ntchito mphamvu yokoka ndi thupi lanu kuti muphunzitse kukana. A TRX squat ndi gulu loyambira kwambiri.

1. Gwirani ma TRX ndikugwirani pachifuwa ndi mikono yochulukirapo, kuthandizira mpaka zingwe zitayikidwa.
2. Tsikani pansi mu squat, mukukoka pang'ono pang'ono polumikizira zomangira.

38. TRX squat kumenya

1. Khazikitsani kagulu kakang'ono ka TRX.
2. Pamene mukukwera, kankhani mwendo wanu wakumanja mmwamba ndi panja.
3. Phazi lanu likabwerera pansi, khalani pansi mobwerezabwereza, nthawi ino ndikukankha mwendo wanu wamanzere ndikukwera.

39. TRX squat kulumpha

1. Khazikitsani kagulu kakang'ono ka TRX.
2. Mukamatuluka, pitani modumpha, ndikufika pang'onopang'ono ndipo nthawi yomweyo mutsikira kumbuyo mu squat.

40. TRX mfuti squat

Zikwama za mfuti zitha kukhala zovuta, koma kuzichita mothandizidwa ndi lamba wa TRX kungakuthandizeni kuti mukhale ndi zinthu zina.

1. Gwirani ma TRX ndikugwiranso pachifuwa ndi mikono yochulukirapo, kuthandizira mpaka zingwe zitayikidwa.
2. Kwezani mwendo wanu wamanzere pansi, uugwire patsogolo panu, ndikuthira mwendo wanu wamanja, kulola kuti mwendo wamanzere ufikire pansi.
3. Imani ndi kubwereza ndi mwendo wina.

41. Smith squat makina

Amadziwikanso kuti makina othandizira a squat, makina a Smith amakulolani kuti muziyang'ana mawonekedwe ndikuchepetsa chiopsezo chovulala.

1. Pakani kulemera kwake pamakinawo ndikukhazikitsa bala kuti muthe kulowa pansi ndikuyimirira.Iyenera kupumula pamisampha yanu ndi mapewa.
2. Mangirirani m'chiuno ndikugwada, mutakhala m'chiuno mpaka ntchafu zanu zikufanana ndi pansi.
3. Imirirani ndi kubwereza.

42. Anthu osokonekera

Kusiyanasiyana uku kumagwiritsa ntchito makina ena otchedwa hack machine.

1. Kwezani kulemera kwake komwe mukufuna ndikukhazika msana ndi mapewa anu motsutsana ndi ziyangazo ndikukulitsa miyendo yanu, kumasula zida zachitetezo.
2. Bwerani mawondo anu, kuima pamene ntchafu zanu zikufanana ndi nthaka, ndikukankhira kumbuyo kuti muyambe.

43. Mbalame ya Bosu

Kugwiritsa ntchito mpira wa Bosu, womwe mungapeze pa intaneti, ndi njira yabwino kwambiri yogwiritsira ntchito malire anu mukamakhala.

1. Ikani mpira wa Bosu kuti mapazi anu akhale otambalala m'lifupi.
2. Lonjezerani manja anu patsogolo panu ndikugwada pansi, mutakhala m'chiuno mwanu ndikukhala bwino. Sungani msana wanu molunjika.
3. Imani kumbuyo ndi kubwereza.

44. Bweretsani squu squat

Kusiyanaku kumabweretsa vuto lalikulu kuposa kuchuluka kwa Bosu squat.

1. Flip mpira wa Bosu kotero kuti lathyathyathya likuyang'ana mmwamba. Ikani mosamala kuti mapazi anu akhale m'mbali mwake.
2. Khalani pansi, kuonetsetsa kuti mawondo anu akukankhira panja, chifuwa chanu ndichodzikuza, kumbuyo kuli kowongoka ndipo mutu wanu umakhala mmwamba.
3. Kankhirani kumbuyo kuti muyambe ndi kubwereza.

45. Bokosi limalumphira ku squat

Uku ndikusunthira patsogolo kwa plyometric kokhudza bokosi. Samalani ngati simunayambe mwadumphapo kale.

1. Ikani nokha patsogolo pa bokosi.
2. Gwerani pansi ndikudumpha, mutatsetsereka pabokosi ndikugwera mu squat.
3. Pitani ndi kubwereza.

Mfundo yofunika

Kukhazikika ndi njira yabwino yopangira mphamvu zochepa. Pali kusiyanasiyana kosiyanasiyana kwamitundu yonse yazolephera, kupita patsogolo, ndi zolinga. Mukuyembekezera chiyani? Nthawi yoti muchepetse!