Maitiro Ekuita Bulgarian Split squat Nzira Yakakodzera

Zvemukati

• Chii chakakosha?
• Izvo zvakasiyana sei neyegumbo-gumbo squat?
• Kune here akasiyana marudzi eBulgarian split squats?
• Unozviita sei?
• Ungawedzera sei izvi pane zvaunoita?
• Ndezvipi zvakajairika zvikanganiso zvekutarisa?
• Gumbo rako repamberi harisi panzvimbo yakanaka
• Torso yako haina kurereka
• Ndeapi misiyano iwe yaunogona kuyedza?
• Barbell
• Dumbbell kana kettlebell
• Smith muchina
• Gym bhora
• Kuramba bhendi
• Chinokosha

Makumbo akasimba ari pamusoro pezvaunoda here? Mhedzisiro yekubatanidza mabulgaria akapatsanurwa squats mune yako tsika inogona kunge iri kurota kuzadzikiswa - sweat equity inodikanwa!

Rudzi rwegumbo-gumbo squat, iyo Bulgarian split squat ndeyechokwadi kuendesa mabhenefiti akakura kumuviri wako wepasi.

Uine gumbo rimwe kumashure kwako uye wakasimudzwa kubva pasi, ichi chiitwa chakanangana nemhasuru dzakafanana senge yechinyakare squat, asi nekusimbisa pane quads.

Chii chakakosha?

Mabhenefiti eBulgarian split squat yakawanda.

Sekudzikisira muviri kurovedza muviri, inosimbisa mhasuru dzemakumbo, kusanganisira maquads, hamstrings, glutes, uye mhuru.

Zvakare, seyechete-gumbo kurovedza muviri, yako yepamoyo inomanikidzwa kushanda mukunyanyisa kuti uchengetedze muyero wako.

Uye kunyangwe chiBulgaria chakakamurwa squat ichishanda yakawanda yakafanana mhasuru seyakajairwa squat, kune vamwe, chiitiko chakasarudzika.

Chinyakare squat inoisa mutoro wakakura pazasi kwako kumashure - zvinogona kukonzera kukuvara - asi chiBulgaria chakakamurwa squat chinobvisa zasi kumashure kubva kuiyo equation, ichiisa kusimbisa pamakumbo.

Kana iwe uine matambudziko emusana - kana kunyangwe kana usinga! - kufamba uku kunogona kuita sarudzo huru kwauri.

Izvo zvakasiyana sei neyegumbo-gumbo squat?

Kunyangwe vese vari vaviri veBulgaria vakapatsanura squat uye rimwe-gumbo squat rinotarisa pane iyo quads uye inoda muyero, kune mamwe misiyano isinganzwisisike.

Mune rimwe-gumbo squat, gumbo rako rinodzikamisa rinobuda pamberi pako. MuBulgaria yakakamurwa squat, gumbo rako rekudzikamisa riri kumashure kwako panzvimbo yakakwira.

Chikamu cheBulgaria chakakamurwa squat zvakare chinokutendera iwe kuti usvike pakadzika zvakadzika kupfuura gumbo-rimwe squat, inoda kuchinjika muchiuno chako.

Kune here akasiyana marudzi eBulgarian split squats?

Pane misiyano miviri paBulgaria yakakamurwa squat - imwe iri quad inopfuura uye imwe inopenya kukunda.

Nzvimbo yako yetsoka inosarudza izvi. Kana tsoka yako iri kumberi kubva kumusoro kwepamusoro, iwe unoisa zvakanyanya kusimbisa pane yako glutes uye hamstrings; kana iri padyo nenzvimbo yepamusoro, iwe ucharova maquads ako akawanda.

Misiyano miviri inobatsira! Izvo zvinopedzisira zvasvika pane zvaunofarira iwe, pamwe nezvinonzwa zvakanyanya zvakasikwa zvichienderana nekuchinja kwako uye kufamba kwako.

Kutamba uchitenderedza nemhando dzakasiyana siyana kunogona kukubatsira kuti uone zvinonyanya kukuitira.

Unozviita sei?

Kuti ufambe:

1. Kutanga nekumira ingangoita tsoka mbiri pamberi pebhenji-renji bhenji kana nhanho.
2. Simudza gumbo rako rerudyi kumusoro kwako woisa kumusoro kwetsoka yako pabhenji. Tsoka dzako dzinofanirwa kunge dzichiri dzakatarisana nepapfudzi, uye rutsoka rwako rwerudyi runofanira kunge rwakaringana pamberi pebhenji kwaunogona kunyatso kusvetuka - svetuka uchitenderera kuti uwane nzvimbo chaiyo. Kana chinzvimbo chetsoka chiri padhuze chichiita, ingoona kuti kana iwe ukadzika pasi, ibvi rako rekuruboshwe haridonhe pamusoro pemutsara wezvigunwe zvako.
3. Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingeita.
4. Kana uchipedzisa quad-hukuru hweBulgaria split squat, mira pamberi pako ibvi rinowira pamusoro pezvigunwe. Kana uchipedzisa glute-hukuru hweBulgaria split squat, mira kana chidya chako chekuruboshwe chakaenzana pasi.
5. Sundira kumusoro kuburikidza netsoka dzako dzekuruboshwe, uchishandisa simba kubva kune ako quads uye hamstrings kuti udzokere pakamira.
6. Dzokorora iyo inodiwa nhamba ye reps pane ino gumbo, wobva washandura, uchiisa tsoka yekuruboshwe kumusoro pabhenji.

Kana iwe uri mutsva kuBulgarian split squats, tanga ne2 seti ye6 kusvika ku8 reps pagumbo rimwe nerimwe kusvikira wajairira kufamba uye uwane simba.

Kana iwe uchikwanisa kuzadza matatu seti e12 reps pagumbo rimwe nerimwe zvakanaka, funga kuwedzera dumbbell yechiedza mune yega ruoko kune kumwe kumwe kuramba.

Ungawedzera sei izvi pane zvaunoita?

Wedzera Bulgarian split squat kune zvaunogara uchiita pazuva rakaderera muviri kuti usimbise simba regumbo, kana wedzera iro kuzere muviri kurovedza muviri kusanganisa zvinhu kumusoro.

Paired ne 3 kusvika ku5 yekuwedzera masimba ekurovedza muviri, unenge uri munzira kuenda kune yakasimba musimboti nemakumbo pasina nguva.

Sezvo nekushanda kwesimba kwese, ita shuwa kuti iwe wakanyatsodziya pamberi nemaminitsi mashanu kusvika gumi ezasi kusvika pakati nepakati kusimba cardio, ichiteverwa nekumwe kutambanudza kune simba kana kupupa furo.

Ndezvipi zvakajairika zvikanganiso zvekutarisa?

Nepo kufamba kweBulgaria kupatsanura squat kuri nyore kugona kupfuura chinyakare squat, pane zvinhu zvishoma zvekutarisira.

Gumbo rako repamberi harisi panzvimbo yakanaka

Kana tsoka yako yepamberi isina kumira mushe, iwe uchapedza nguva yakawanda uchisvetuka-svetuka uchiedza kutsvaga inotapira nzvimbo.

Rangarira kuti haudi tsoka yako padyo pabhenji zvekuti ibvi rako rinowira pamusoro pezvigunwe, asi newe haudi kuti ribve kure zvakanyanya.

Paunenge iwe wawana iko chaiko kuiswa, mucherechedzo pasi ne dumbbell kana diki ndiro saka iwe uchave uine gwara remangwana ramangwana.

Torso yako haina kurereka

Kunyangwe chijairo chakajairika chekusimbisa masimba ndechekuchengetedza chipfuva kumusoro, iwe uchinyatsoda kuti torso yako itenderedzwe kumberi kwekufamba uku.

Iwe unodzora yako yekufamba kana iwe ukagara munzvimbo yakatwasuka, uchimanikidza ibvi rako kubuda kunze usati wasvika pakukwana kwakadzika.

Kana iwe ukaona izvi zvichiitika, bhendesa chiuno chako kusvikira torso yako yasvika pane 30-degree angle, wozoedza zvakare.

Ndeapi misiyano iwe yaunogona kuyedza?

Kana uchinge waziva huremu hwemuBulgaria kupatsanura squat pabhenji, edza kuwedzera kuramba kana zvimwe zvigadzirwa.

Barbell

Takura bhero pamisungo yako nemapendekete uye upedzise kufamba kumwe chete.

Chenjerera paunenge uchiisa rutsoka rwako kumashure kwako, kuve nechokwadi kuti haurasikirwe nebhalansi nehuremu hwakawedzerwa

Dumbbell kana kettlebell

Bata dumbbell kana kettlebell mune rumwe ruoko uchiita Bulgarian split squat.

Iyi misiyano ine huremu ichave nyore kuitisa pane iyo barbell dzakasiyana, kunyangwe iwe uchizogumira pasimba rekubata kwako.

Smith muchina

Iyo inozivikanwa zvakare seyakabatsirwa squat muchina, iyo Smith muchina inokutendera iwe kuyedza zvakachengeteka simba rako mune yeBulgaria split squat.

Isa nzvimbo kubhawa pakukwirira kwepafudzi, enda pasi payo uye unhook iyo, uye zadzisa kufamba.

Gym bhora

Kuwedzera nzvimbo isina kugadzikana sebhora rekurovedza muviri (inozivikanwawo seyoga kana bhora rekurovedza muviri) kune yako Bulgarian split squat inogadzira rimwe dambudziko.

Shandisa bhora panzvimbo yebhenchi - iwe uchafanirwa kushanda zvakanyanya kuti uchengetedze bhalansi yako uye uzvigadzikise iwe paunenge uchikwenya.

Kuramba bhendi

Isa bhanhire rekudzivirira pasi petsoka yako yepamberi, uchikotamisa magokora uye wakabata mapendekete ako pamapfudzi ako.

Gara pasi, chengetedza chinzvimbo chako pamwe nemabhendi ekupikisa anobata.

Chinokosha

ChiBulgarian split squats dzinogona kuunza mabhenefiti makuru kumakumbo ako uye musimboti.

Uyezve, nezvishoma zvinodikanwa zasi kwekumashure, ichi chiitwa chinogona kusarudzwa pane yechinyakare squat yekuwedzera simba kumuviri wako wepasi.

Tenzi fomu chaiyo uye unenge uri munzira yako yekuwedzera simba.

Nicole Davis munyori anogara muMadison, WI, mudzidzisi wega, uye murayiridzi weboka rekusimbisa muviri ane chinangwa chekubatsira vakadzi kurarama hupenyu hwakasimba, hune hutano, hunofadza. Paanenge asiri kushanda nemurume wake kana kudzingirira mwanasikana wake mudiki, ari kutarisa matsotsi epaTV kana kugadzira chingwa chemuvhi kubva pakutanga. Tsvaga iye pa Instagram yezvakanaka zvekusimbisa muviri, #momlife, uye nezvimwe.