Maitiro Ekuita Cossack squat Nzira Yakakodzera

Zvemukati

• Chii chakakosha?
• Izvo zvakasiyana sei kubva padivi lunge?
• Unozviita sei?
• Ungawedzera sei izvi pane zvaunoita?
• Ndezvipi zvakajairika zvikanganiso zvekutarisa?
• Hausi kumisikidza musana wako
• Uri kuchengeta chitsitsinho chako pasi
• Ndeapi misiyano iwe yaunogona kuyedza?
• TRX cossack squat
• Mberi-yakatakura cossack squat
• Imwe-ruoko pamusoro cossack squat
• Chinokosha

Kana iwe uri kutsvaga kurwisa mhedzisiro yekugara zuva rese, hudyu-yakatarwa kurovedza uye kutambanudza ichave yako yepamusoro shamwari.

Pinda iyo cossack squat. Inoidza kwete simba rako chete asiwo chiuno chako, mabvi, uye kufamba kwetsoka.

Iyo cossack squat inovavarira iyo quads, hamstrings, glutes, uye hip adductors nepo uchinge uchinge uchishanda wako wepamoyo, kusanganisira ako mudumbu uye ezasi kumashure.

Muhudyu mako, mabvi, uye majoini ejuru uye matikisi anobatanidza anozotarisirwawo

Iyi danho inogona kunetsa kune vanotanga, asi zvirokwazvo inofanirwa kubatanidzwa mune yako maitiro.

Chii chakakosha?

Cossack squats ane akawanda mabhenefiti.

Yekutanga ndiyo ndege yayo yekufamba. Mune cossack squat, urikushanda mundege yepamberi, inova nzira inoshamisira yekutaura padivi nepadivi.

Mazhinji makumbo ekurovedza muviri - kunge squats, mapapu, uye kufa - kunoitwa mu sagittal ndege, kana kumberi kuenda kumashure.

Izvi zvinoreva kufamba kwekumashure, kunge cossack squats, anowanzo kuve ekugamuchirwa kuwedzera nekuti iwo anoshanda ako mhasuru uye majoini kubva kune imwe kona.

Cossack squats zvakare anonyanya kubatsira kubva mukufamba uye kugadzikana kwemaonero.

Kunyange chiitiko ichi chichi kupa zvikomborero zvinosimbisa, iwe unenge uchinyatsovandudza huwandu hwekufamba muhudyu mako, mabvi, uye makumbo kana iwe ukaita cossack squats nguva dzose (uye nemazvo!).

Izvo zvakasiyana sei kubva padivi lunge?

Iyo yemukati lunge uye cossack squat yakafanana chaizvo.

Kunyangwe zvese zviri zviviri zvichitarisa pamhasuru dzakafanana, chimiro checossak squat chakasiyana zvishoma kubva kune icho cheparutivi lunge.

Mune cossack squat, chako chinzvimbo chinzvimbo chakakura kwazvo. Mune rimwe divi lunge, iwe unotanga netsoka dzako pamwechete.

Zvakare, paunenge uchipedzisa iyo cossack squat, iwe uri kutyora yakafanana ndege yechidya chako nepasi, ichidonha pasi zvakadzama sezvaunogona kubva parutivi neparutivi.

Mune rimwe divi lunge, iwe uchagara uchienderana nechidya chako.

Unozviita sei?

Cossack squat ino pokana nemuviri wako neimwe nzira kupfuura mamwe akawanda epasi muviri kurovedza muviri.

Zvirinani kutanga nehuremu hwako chete uye kufambira mberi kana uchinge waziva kufamba.

Kuti ufambe:

1. Fungidzira chinzvimbo chekutanga nekukudza chimiro chako kuitira kuti makumbo ako aumbe katatu nevhu. Zvigunwe zvako zvinofanirwa kunongedzerwa pamberi chaipo.
2. Inhale, uye fambisa uremu hwako pagumbo rako rerudyi, uchikotamisa ibvi rako rekurudyi uye ugare kumashure sezvaunogona.
3. Gumbo rako rekuruboshwe rinofanira kuramba rakawedzeredzwa apo tsoka yako yekuruboshwe inotenderera pachitsitsinho chako, zvigunwe kumusoro.
4. Chitsitsinho chako chekurudyi chinofanira kugara pasi uye torso yako inofanira kunge yakatwasuka.
5. Chimbomira pano, wobva waburitsa mweya nekusundira kumashure kusvika kunzvimbo yekutanga.
6. Inhale zvakare, uye udzikise huremu hwako mugumbo rako rekuruboshwe, uchidzokorora matanho ari pamusoro.

Chinangwa chemaseti matatu e10 reps - 5 pagumbo rega - kutanga kusanganisa iyo cossack squat mune yako tsika.

Ungawedzera sei izvi pane zvaunoita?

Kuwedzera cossack squat kune inodziya tsika, kunyanya pamberi pegumbo Workout, ndiko kusangana kukuru kweichi chiitiko.

Iwe unogona zvakare kuwedzera izvi sesangano rezvishongedzo pazuva rako regumbo, uchishanda izvi pakati pekuremerwa squats kana mapapu.

Ndezvipi zvakajairika zvikanganiso zvekutarisa?

Pane zvikanganiso zviviri zvakajairika zvinoitika panguva yecossack squat:

Hausi kumisikidza musana wako

Kana iwe ukatadza kuchinjika muhudyu mako, torso yako ichazoda kuuya kumberi uye yako yepazasi kumashure ichada kukwiza paunenge uchidonha pasi muchikwata checossack squat.

Ramba izvi nekungodzikisira pasi kusvika panobvumirwa nemamiriro ako.

Iwe unogona zvakare kuisa maoko ako pasi pamberi pako kuti uite seyakagadzika mashandiro kudzamara kushanduka kwako kwaita nani.

Uri kuchengeta chitsitsinho chako pasi

Zvekare, izvi zvinosvika pakuchinjika. Pasina iyo chaiyo renji yekufamba mumakumbo ako, iwe uchaedzwa kuti usimudze chitsitsinho chako kubva pasi kuti squat zvakadzama mukufamba.

Chete pazasi kusvika paunogona pasina chitsitsinho chako kusimudza. Shanda pane mamwe mabhureki ekufambisa panguva ino.

Ndeapi misiyano iwe yaunogona kuyedza?

Edza izvi zvakasiyana pa cossack squat kana uchida rubatsiro kana zvimwe zvinonetsa.

TRX cossack squat

Kana iwe usingakwanise kuzadza cossack squat nesimba rako razvino kana nhanho yekufamba, tanga neiyo TRX-yakabatsirwa vhezheni.

Kugadzirisa mabhanhire eTRX kusvika pakati nepakati, bata zvibatiso, wedzera maoko ako, uye zadzisa kufamba kwecossack squat.

Tambo dzeTRX dzichakubatsira iwe kuti usvike kuzere kuzere.

Mberi-yakatakura cossack squat

Kana iwe uchinetseka kuchengeta torso yako yakatwasuka, edza kuwedzera kumwe kuenzana muchimiro cheimwe kana maviri ma kettlebhero.

Vabate nemaoko maviri pamberi pebhokisi rako uye udzike pasi. Iwe unofanirwa kuwana zviri nyore kuramba wakamira.

Imwe-ruoko pamusoro cossack squat

Pane mashoma sarudzo yemusoro wecossack squat, kusanganisira ruoko-rumwe uye maviri-ruoko misiyano.

Kune kusiana-kweruoko - iko kuri nyore kwevaviri - bata dumbbell yechiedza kana kettlebell muruoko rwakatarisana negumbo rauri kukwenya pamusoro.

Wedzera ruoko rwako pamusoro uye zadzisa iyo cossack squat kufamba.

Pedzisa reps yako kudivi iri, wobva washandisa huremu kune rimwe ruoko uye zadzisa reps kune rimwe divi.

Chinokosha

Cossack squat inoedza kufamba kwako nesimba mune yakasarudzika nzira. Nekuvabatanidza muzuva regumbo rako senge warmup kana chinongedzo pakurema kwekufamba kwemakumbo, muviri wako uchakohwa zvakanakira runyararo nyowani.

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.