Kodi Magulu Amagwira Ntchito Motani?

Zamkati

• Momwe mungapangire squat woyambira
• Momwe mungapangire kusiyanasiyana kwa squat
• Olumpha squat
• Barbell kapena squat kumbuyo
• Sumo squat
• Kuphatikiza squats muzochitika
• Tengera kwina
• 3 Kusunthira Kulimbitsa Ulemerero

Magulu ndi masewera olimbitsa thupi omwe amagwira ntchito kumunsi.

Ngati mukuyang'ana kuti mukhale ndi thanzi labwino komanso kuti muwonetse minofu ya m'munsi mwanu, onjezerani masewera olimbitsa thupi ndikuchita nawo kangapo sabata iliyonse.

Mu squat yolemera thupi, minofu yotsatirayi ikukhudzidwa:

• alireza
• mitsempha
• ziphuphu
• m'mimba
• ng'ombe

Muthanso kuyesa kusinthasintha kwa squat, monga barbell ndi kulumpha squats, kuti mupeze vuto lina. Izi zimagwira ntchito yamagulu osiyana, monga minofu yanu yakumbuyo (ma barbell squats), ndipo imatha kuthandiza kulimbitsa thupi (kulumpha).

Maseketi nawonso ndi masewera olimbitsa thupi omwe angakuthandizeni pantchito za tsiku ndi tsiku, monga kukhala pampando ndikugwada kuti mupeze kena kake pashelefu. Ndi chifukwa chakuti amagwiritsa ntchito minofu yomwe mumagwiritsa ntchito pochita izi.

Kuti mupeze zotsatira zabwino, pangani masewera olimbitsa thupi ndi masewera olimbitsa thupi.

Momwe mungapangire squat woyambira

Minofu imagwira ntchito: quads, hamstrings, glutes, abs, ana a ng'ombe

Kuti muchite masewera olimbitsa thupi pogwiritsa ntchito thupi lanu lokha, tsatirani izi:

1. Imani ndi mapazi okulirapo pang'ono kupingasa m'chiuno, zala zakumanja zitembenukire panja.
2. Limbikitsani maziko anu kuti mukhale okhazikika, kenako ndi chifuwa chanu chitakweza mmwamba, yambani kusunthira kulemera kwanu m'mbuyo mutakankha m'chiuno mwanu mutakhala pansi.
3. Pitilizani kudzitsitsa mpaka ntchafu zanu zili pafupi kufanana pansi. Mapazi anu azikhala pansi pansi, ndipo mawondo anu azikhala pa chala chanu chachiwiri.
4. Khalani pachifuwa ndikukweza pansi, ndikutuluka panja mukamadzikankhira kumbuyo kuti muyime.
5. Chitani 12-15 reps.

Momwe mungapangire kusiyanasiyana kwa squat

Pali mitundu yosiyanasiyana ya squats, kuphatikiza barbell ndi squats squats. Mutha kusintha squat potengera kulimba kwanu komanso zolinga zanu zolimbitsa thupi.

Mwachitsanzo, squat yakumbuyo yokhala ndi barbell ingakuthandizeni kulimbitsa ndi kukhazikitsa bata:

• mchiuno
• mawondo
• chapamwamba ndi chakumunsi kumbuyo
• minofu ya mwendo

Sumo squat, komano, imatha kulimbitsa ntchafu zanu zamkati. The squat yolumpha imatha kukulitsa kulimba mtima kwamtima komanso kulimbitsa ma glute ndi ntchafu zanu.

Ngati mwangoyamba kumene masewerawa, simuyenera kukhala pansi mpaka pano kuti mupindule ndi zolimbikitsazi.

Olumpha squat

Minofu imagwira ntchito: glutes, ntchafu, chiuno, miyendo

1. Yambani pochita squat yoyambira kutsatira njira 1-3 pamwambapa.
2. Mukafika pomwe ntchafu zanu zimakhala zofanana ndi pansi, sungani mtima wanu pamene mukudumpha.
3. Mukamatsika, tsitsani thupi lanu m malo okhala. Cholinga ndikuti mugwire bwino pakati pa phazi, ndikuti thunthu lanu likhale patsogolo pang'ono.
4. Bwerezani mobwerezabwereza 10-12, kapena chitani zolumpha zambiri momwe mungathere mumphindikati 30.

Ngati mukungoyamba kumene, yambani ndi kudumpha kotsika. Mukamapita patsogolo, mutha kuwonjezera kulumpha kophulika.

Barbell kapena squat kumbuyo

Minofu imagwira ntchito: glutes, miyendo, chiuno, kumbuyo kumbuyo

Zida zofunikira: barbell pachithandara

1. Yambani ndi barbell pachitsulo, choyikidwa pansi pamapewa.
2. Sunthani pansi pa bala kuti likapume kumbuyo kwa nsana wanu, ndipo gwirani chitsulo ndi manja anu wokulirapo kuposa mtunda wamapewa m'lifupi, mikono ikuyang'ana kutsogolo.
3. Imani kuti mubweretse bala pamtambowo. Mungafunike kubwerera mmbuyo pang'ono.
4. Ndi mapazi anu kutalika kwazitali ndi chifuwa mmwamba, khalani pansi mpaka m'chiuno mwanu muli pansi pa mawondo anu.
5. Limbikitsani mapazi anu pansi, ndikukankhira m'chiuno kuti muyimirire.
6. Chitani mobwerezabwereza 3-5 - kutengera kulemera kwa kapamwamba ndi msinkhu wanu wolimbitsa thupi - kenako pang'onopang'ono pitani patsogolo kuti mukalowe m'malo omangirirawo.

Sumo squat

Minofu imagwira ntchito: ntchafu zamkati, glutes

1. Yambani poyimirira ndikutambasula mapazi anu ndipo zala zanu zikuloza.
2. Kusunga kulemera kumbuyo kwanu, yambani kutsitsa m'chiuno mwanu ndikugwadira bondo lalikulu. Pitani pansi mpaka ntchafu zanu zikufanana ndi pansi.
3. Imani kumbuyo, ndikufinya ma glute anu pamwamba pa gululi.
4. Lembani maulendo 10-20. Pazovuta zina, chitani masewera ambiri a sumo momwe mungathere mumasekondi 30 kapena 60.

Kuphatikiza squats muzochitika

Magulu ndi masewera olimbitsa thupi ovuta komanso othandiza kuti thupi lanu likhale lolimba. Komanso, mutha kuzichita kunyumba kapena kumalo ochitira masewera olimbitsa thupi.

Kuti muwawonjezere kuzolimbitsa thupi, yambani kupanga squats kangapo pamlungu. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, yesetsani kuchita ma squat 12-15 nthawi zosachepera katatu pamlungu.

Ngati cholinga chanu ndikuchepetsa thupi kapena kukulitsa thanzi lanu, muyeneranso kuchita masewera olimbitsa thupi, monga kuthamanga, kusambira, kapena kupalasa njinga, kangapo pa sabata. Yesani kusinthanitsa masiku a cardio ndimphamvu zophunzitsira kapena kunyamula.

Kumbukirani: Kuphunzitsa malo akutali a thupi sikokwanira. M'malo mwake, pulogalamu yathunthu yolimbitsa thupi izikhala yothandiza kwambiri.

Ngati simukudziwa komwe mungayambire, gwirani ntchito ndi mphunzitsi wanu wotsimikizika yemwe angakonzekere pulogalamu yamlungu iliyonse kuti muzitsatira.

Tengera kwina

Magulu ndi masewera olimbitsa thupi omwe angakuthandizeni kupanga mwendo wanu ndikuchepetsa minofu ya thupi. Zimapezekanso chifukwa sizifuna zida zilizonse, ndipo mutha kuzichita pogwiritsa ntchito kulemera kwanu kokha.

Muthanso kupanga ma squat okhala ndi ma barbells kapena ma ketulo pazovuta zina.

Mawonekedwe abwino ndiofunikira kwa squats chifukwa ndizosavuta kuzichita molakwika, zomwe zimatha kubweretsa zovuta kapena kuvulala. Funsani wophunzitsa yemwe ali ndi mbiri yabwino kapena mnzanu kuti akuwoneni mutanyamula kuti mutsimikizire kuti mawonekedwe anu ndi olondola.

3 Kusunthira Kulimbitsa Ulemerero