Ubwino 7 Wakuchita Magulu ndi Kusiyanasiyana Koyesera

Zamkati

• Kodi squats amagwira ntchito ndi minofu iti?
• Momwe mungapangire squat woyambira
• Ubwino wake wokhala ndi squats ndi chiyani?
• 1. Imalimbitsa maziko anu
• 2. Amachepetsa chiopsezo chovulala
• 3. Zimaphwanya mafuta
• 4. Kulimbitsa minofu ya thupi lanu lakumunsi
• 5.Kulimbikitsa kutha masewera ndi nyonga
• 6. Zosiyanasiyana zimathandizira ndi chidwi
• 7. Zitha kuchitika kulikonse
• Ndi maubwino ati omwe mungapeze kuchokera pakusiyanasiyana kwa squat?
• Zobwerera kumbuyo
• Masamba apamwamba
• Masewera olumpha
• Malangizo a chitetezo
• Mfundo yofunika
• 3 Kusunthira Kulimbitsa Ulemerero

Squat ndimphamvu yophunzitsira mphamvu yomwe imafunikira minofu ingapo kumtunda ndi kumunsi kuti mugwire ntchito limodzi nthawi imodzi.

Minofu yambiriyi imakuthandizani kuti muzitha kugwira ntchito tsiku lililonse monga kuyenda, kukwera masitepe, kupindika, kapena kunyamula katundu wolemera. Amakuthandizaninso kuchita zochitika zokhudzana ndi masewera.

Kuwonjezera squats kuntchito kwanu kungakuthandizeni kuchita masewera olimbitsa thupi, kuchepetsa chiopsezo chanu chovulala, ndikupangitsani kuyenda kosavuta tsiku lonse. Koma awa ndi ena chabe mwa maubwino ake.

Pitilizani kuwerenga kuti mudziwe zambiri zamalipiro omwe mungapeze chifukwa chokhala ndi ma squat komanso kusiyanasiyana komwe mungayesere kuti muwonjezere zina.

Kodi squats amagwira ntchito ndi minofu iti?

Ngati pali masewera olimbitsa thupi omwe amatha kuthana ndi minofu yambiri mthupi lanu, ndi squat.

Minofu yowonekera yomwe ili mkati mwake, koma kuti muchite izi moyenera, muyeneranso kugwiritsa ntchito minofu yambiri m'chiuno mwanu.

Minofu yakumunsi yolunjika mu squat ikuphatikiza yanu:

• gluteus maximus, minimus, ndi medius (matako)
• quadriceps (kutsogolo kwa ntchafu)
• mitsempha (kumbuyo kwa ntchafu)
• adductor (kubuula)
• m'chiuno kusintha
• ng'ombe

Kuphatikiza pa thupi lakumunsi, squat imakhudzanso minofu yanu yapakatikati. Minofu imeneyi imaphatikizapo rectus abdominis, oblique, transverse abdominis, ndi erector spinae.

Ngati mumachita squat kumbuyo kapena pamwamba pamutu, mumagwiritsanso ntchito minofu m'mapewa anu, mikono, chifuwa, ndi kumbuyo.

Momwe mungapangire squat woyambira

Wodziwika kuti squat wonenepa kapena squat wa mlengalenga, mtundu wofunikira kwambiri wa squat umangogwiritsa ntchito kulemera kwa thupi lanu kukana. Kusiyanasiyana kwa squat kumatha kuphatikizira zolemera, monga ma barbells kapena ma dumbbells, magulu olimbana, kapena mipira ya yoga.

Kuchita squat yoyambira:

1. Yambani ndi mapazi anu kutambalala pang'ono kuposa kutambasula m'chiuno.
2. Sungani chifuwa chanu, gwiritsani m'mimba mwanu, ndikusunthira kulemera kwanu pamene mukukankhira m'chiuno mwanu kukhala pansi.
3. Gwetsani m'chiuno mpaka ntchafu zanu zikufanana kapena pafupifupi pansi.
4. Muyenera kumverera squat mu ntchafu zanu ndi glutes.
5. Imani kaye ndi mawondo anu, koma osapitilira zala zanu.
6. Exhale ndikukankhira kumbuyo kumalo oyambira.

Ubwino wake wokhala ndi squats ndi chiyani?

Mndandanda wamapindu a squat ndiwotalika, koma kuti mufotokozere mwachidule ndikuwonetsa zisankho zabwino, nazi maubwino asanu ndi awiri opangira squats.

1. Imalimbitsa maziko anu

Kukhala ndi minofu yolimba yamkati kumatha kupanga mayendedwe a tsiku ndi tsiku ngati kutembenuka, kupinda, komanso kuyimirira mosavuta. Osati zokhazo, koma maziko olimba amatha kukulitsa kulimba kwanu, kuchepetsa ululu kumbuyo kwanu, komanso kupangitsa kukhala kosavuta kukhazikika.

A omwe amayerekezera kutsegulira minofu yayikulu panthawi yamatumba ndi ma squat kumbuyo adapeza kuti squat zam'mbuyo zidapangitsa kuti minofu yolimbitsa msana wanu izitseguka.

Kutengera ndi zomwe apezazi, ofufuzawo adalimbikitsa kuwongolera minofu yamkati ndi squat zam'mbuyo kuti achepetse kuvulala komanso kuti apititse patsogolo masewera othamanga.

2. Amachepetsa chiopsezo chovulala

Mukalimbitsa minofu m'thupi lanu, mumatha kuyendetsa bwino thupi lonse moyenera, moyenera, moyenda, komanso mokhazikika.

Kuphatikiza apo, kuphatikiza magwiridwe antchito nthawi zonse kumathandizanso kulimbitsa tendon, ligament, ndi mafupa, omwe, malinga ndi American Council on Exercise, angakuthandizeni kuchepetsa chiopsezo chovulala.

3. Zimaphwanya mafuta

Kuwotcha kalori nthawi zambiri kumafanana ndi masewera olimbitsa thupi monga kuthamanga kapena kupalasa njinga. Koma kuchita mwamphamvu kwambiri, kuyenda kwamagulu ngati squat kumathanso kuphwanya ma calories owopsa.

Mwachitsanzo, malinga ndi Harvard Medical School, munthu mapaundi 155 amatha kuwotcha pafupifupi ma calories 223 akuchita mphindi 30 zolimba kapena zolimbitsa thupi, monga squats.

4. Kulimbitsa minofu ya thupi lanu lakumunsi

Thupi lanu lakumunsi limadzitama ndi minofu yanu yayikulu kwambiri komanso yamphamvu kwambiri.

Kuyambira pakukhala pabedi, kukhala pampando, ma glute, quadriceps, hamstrings, adductors, hip flexers, ndi ana anu amathandizira pafupifupi chilichonse chomwe mungachite.

Zochita zolimbitsa thupi ngati squats zitha kuthandizira kulimbitsa ndi kuwongolera minofu m'thupi lanu. Minofu imeneyi ikakhala bwino, mutha kupeza kuti mutha kuyenda bwino, osamva kupweteka, komanso kuti chilichonse kuyambira poyenda mpaka kupindika mpaka kuchita masewera olimbitsa thupi ndichosavuta kuchita.

5.Kulimbikitsa kutha masewera ndi nyonga

Ngati mupikisana pamasewera, kuwonjezera ma squats pantchito yanu kumatha kukuthandizani kuti mukhale ndi mphamvu komanso kuthamanga komwe kumathandizanso kuti mukwaniritse masewera anu.

Anafufuza zotsatira za kulumpha kwa squat komwe kumachitika katatu pa sabata pakatha milungu isanu ndi itatu.

Kutengera ndi zotsatira za kafukufukuyu, ofufuzawo adazindikira kuti kulumpha kwa squat kumatha kupititsa patsogolo masewera osiyanasiyana nthawi imodzi, kuphatikiza nthawi yothamanga komanso mphamvu zophulika.

6. Zosiyanasiyana zimathandizira ndi chidwi

Mukadziwa bwino squat, pali mitundu yambiri yama squat yomwe mungayesere. Kusintha ma squat anu kumatha kuthandizira kuti zochitikazo zisangalatse, komanso kuyambitsa magulu osiyanasiyana a minofu.

Magulu amatha kuchitidwa ndi thupi lanu lokha. Zitha kupangidwanso ndi zolemera, monga ma dumbbells, ma barbells, kettlebells, kapena mipira yamankhwala, kapena ndi magulu otsutsa kapena mipira ya yoga.

7. Zitha kuchitika kulikonse

Kuti muchite masewera olimbitsa thupi, simufunikira zida zilizonse. Zomwe mukusowa ndi thupi lanu ndi chipinda chokwanira kuti muchepetse chiuno chanu kukhala pansi.

Ndipo, ngati mwapanikizika kwakanthawi, mutha kupindulitsabe magulu ambiri amisempha pochita squats 50 patsiku: Yesani kuchita 25 m'mawa ndi 25 usiku. Mukamakula, onjezani 25 masana.

Ndi maubwino ati omwe mungapeze kuchokera pakusiyanasiyana kwa squat?

Kusintha squat koyambira kumakupatsani mwayi wolimbana ndi magulu osiyanasiyana a minofu. Zimathandizanso pakulimbikitsidwa kuti musatope ndikuchita chimodzimodzi mobwerezabwereza.

Musanapite kumalo osakanikirana, onetsetsani kuti mwadziwa kayendedwe ka squat. Zochita izi ndizovuta kwambiri ndipo zimafunikira mphamvu zambiri, kusinthasintha, komanso kuyambitsa kwenikweni.

Zobwerera kumbuyo

Wobwerera kumbuyo amatenga mayendedwe achikhalidwe ndikuwonjezera kulimbikira pamapewa ndi barbell. Nthawi zambiri zimawerengedwa kuti "mulingo wagolide" zikafika, chifukwa zimafunikira mgwirizano wolumikizana wamagulu angapo amisempha.

Squat yakumbuyo imagogomezera glutes ndi chiuno kwinaku ikulondolera ma quads.

1. Ikani barbell mu squat rack, pansi pamapewa.
2. Sunthani pansi pa bala kuti likapumule kuseri kwa khosi lanu kumtunda kwakumbuyo kwanu. Gwirani kapamwamba ndi manja anu.
3. Ndi mapazi anu wokulirapo pang'ono kupatula m'lifupi mwa phewa pindani, bwererani kuti muthe kukonza.
4. Dzichepetseni mu squat kotero kuti m'chiuno mwanu muli pansi pa mawondo anu.
5. Pumulani pang'ono, kenako pezani mapazi anu ndikukankhira m'chiuno mmbuyo momwe mumayambira.

Masamba apamwamba

Kwa squat wapamwamba mutha kugwiritsa ntchito dumbbell kapena mpira wamankhwala.

Kusinthaku kumakhudza mtima wanu, makamaka kumbuyo kwanu. Kuphatikiza apo, imagwira ntchito minofu kumbuyo kwanu, m'mapewa, ndi mikono.

Mayendedwe anu azikhala osiyana pang'ono ndi squat uyu, chifukwa chake samalani mawonekedwe anu.

1. Imani wamtali ndi mapazi anu wokulirapo pang'ono kuposa kupingasa paphewa
2. Gwirani mpirawo pamutu panu nthawi yonseyo.
3. Kuchokera pamalo oimirira, pindani mawondo anu ndikukankhira m'chiuno monga momwe mungakhalire ndi squat wokhazikika. Imani pamene ntchafu zanu zikufanana ndi nthaka.
4. Imani pang'ono ndi mawondo anu, koma osapitilira zala zanu.
5. Pendani zidendene zanu kuti mubwerere kumalo oyambira, ndikupatsani glute yanu pamwamba.

Masewera olumpha

Ndikumangirira, simukusowa zida zilizonse. Uku ndikusuntha kwa plyometric, zomwe zikutanthauza kuti ndi masewera olimbitsa thupi omwe amafunikira kuti muthe kulimbitsa thupi lanu munthawi yochepa.

The squat yolumpha imayang'ana ma glutes, ma quads, chiuno, ndi zotupa pomwe mukuwonjezera kugunda kwa mtima wanu.

Chifukwa kusinthaku kumayika kupsinjika kwamafundo anu, ndikofunikira kukhala ndi mawondo athanzi, chiuno, ndi akakolo ngati mukufuna kuyesa kusunthaku.

1. Imirirani molunjika mapazi anu wokulirapo pang'ono kupingasa paphewa.
2. Khalani pansi mpaka ntchafu zanu zitakwera pang'ono kuposa mawondo anu.
3. Dzilimbikitseni mmwamba kuti mapazi anu akwere pansi.
4. Malo okhala ndi mawondo ofewa, ogwada, ndikukhazikika kumalo olanda.

Malangizo a chitetezo

Ngakhale nthawi zambiri masewera olimbitsa thupi ngati atachitidwa ndi mawonekedwe oyenera, pali njira zina zachitetezo zomwe muyenera kukumbukira mukamasewera.

• Dzichepetseni momwe mungapitire bwino. Mukayamba kumva kupweteka m'chiuno mwanu kapena m'maondo anu, siyani ndikugwiritsa ntchito ngati kumapeto kwanu.
• Onetsetsani kuti muli ndi maziko olimba. Zochita zambiri za squat zimafuna kuti muyambe ndi mapazi anu kutambasula pang'ono kuposa kupingasa paphewa. Kugwiritsa ntchito njira yopapatiza kumakupatsani mwayi wolunjika kuthupi la ntchafu lakunja, komanso kumachepetsa kukhazikika kwa maziko anu ndikuyika zovuta zina m'maondo anu.
• Yang'anirani kutsogolo. Ngakhale zitha kuwoneka zachilengedwe kuyang'ana pansi pochita squat, mudzafunika kuyang'anitsitsa patsogolo. Pofuna kuthandizira izi, sankhani malo patsogolo panu kuti muganizirepo. Izi zingakuthandizeni kuti khosi lanu lisalowerere.
• Sungani kaimidwe kanu moongoka. Pewani kuzungulira mapewa anu kapena kumbuyo. Ganizirani kusunga msana wanu molunjika komanso osalowerera ndale, mutu wanu ulowerera ndale, osayang'ana mmwamba kapena pansi.
• Ingokweza zomwe ungathe. Pewani kulemera ndi kulemera ngati mawonekedwe anu sangathe. Mupindula kwambiri ndi squat ngati mungayigwiritse ntchito moyenera kuposa momwe mungakhalire ngati mutakweza kwambiri. Komanso, kukweza kulemera kwambiri kumatha kukupangitsani msana, m'chiuno, ndi mawondo, zomwe zingayambitse kuvulala.
• Gwiritsani ntchito maziko anu. Sungani minofu yanu yayikulu poyendetsa gululi. Ganizirani za minofu imeneyi ngati lamba wanu wamkati wolemera womwe umasunga chilichonse m'malo mwake.

Mfundo yofunika

Kukulitsa mphamvu ndi mphamvu ndi zabwino zochepa chabe mwakuphatikiza ma squats pantchito yanu.

Mukachita bwino, masewerawa amalimbikitsanso kutentha kwa kalori, amathandiza kupewa kuvulala, amalimbitsa mtima wanu, komanso amakwanitsa kukhala bwino.

Kuti mukhalebe olimbikitsidwa, lingalirani kusinthana ndi squat wachikhalidwe mosiyanasiyana. Sikuti izi zidzapangitsa kuti kulimbitsa thupi kwanu kusangalatse, komanso mudzatsutsidwa ndikusuntha kulikonse.

Ngati muli ndi thanzi labwino kapena muli ndi vuto linalake, onetsetsani kuti mwalankhula ndi adotolo kapena aphunzitsi anu asanawonjezere masewera olimbitsa thupi.

3 Kusunthira Kulimbitsa Ulemerero