Maitiro Ekuita Dumbbell Goblet Squat Nzira Yakakodzera

Zvemukati

• Chii chakakosha?
• Kudzidzisa yakanaka squat fomu
• Mutoro uri nyore kumusana
• Yakawedzera core activation
• Inogona kuyera
• Izvo zvakasiyana sei neyakajairwa dumbbell squat?
• Unozviita sei?
• Ungawedzera sei izvi pane zvaunoita?
• Ndezvipi zvakajairika zvikanganiso zvekutarisa?
• Chiuno chako hachirambi chakamira
• Mabvi ako anowira mukati, kwete kunze
• Ndeapi misiyano iwe yaunogona kuyedza?
• Kettlebell goblet squat
• Goblet shooter squat
• Ndedzipi dzimwe nzira dzaungaedza?
• Goblet squat kukombama
• Goblet kumashure-tsoka-yakakwira split squat
• Chinokosha

Iyo squat ndeimwe yeakanyanya hwaro kurovedza kwekuvaka yakaderera muviri simba.

Uye kunyangwe paine mabhenefiti mazhinji kune echinyakare kumashure squat, kurongedza zvinhu nekumwe kufamba kweskat kunogona kubatsira zvakanyanya - kune ese simba kufambira mberi uye kudzivirira kukuvara.

Chii chakakosha?

Zvisinei nezvakanakira - zvinosanganisira kudzivirira marwadzo ekurwadziwa asingaperi - echinyakare squats anogona kukuisa panjodzi yekukuvara kwakadzika kumashure nekuda kwenzvimbo yemutoro.

Dumbbell goblet squat inobvisa iyo kukakavara ichiri kunongedza iyo quads uye glutes, ayo ari mafambiro makuru muchiitwa.

Kupfuura izvozvo, kufamba kwacho chiito chikuru kune ese masitadhi ehutano, futi.

Mamwe mabhenefiti e dumbbell goblet squat anosanganisira:

Kudzidzisa yakanaka squat fomu

Nekuda kwekufamba kweiyo goblet squat - torso yakatwasuka, yakasimba musimboti, mabvi kunze - iwe unofanirwa kuve wakasununguka kupfuura neyakajairwa squat.

Mutoro uri nyore kumusana

Kupesana neyakajairwa kumashure squat uko mutoro uri kune yako yekumusoro musana, uchiisa zvakati wandei kusagadzikana pane yako yepazasi musana, dumbbell goblet squat inounza mutoro kumberi sekusaenzana.Izvi zviri nyore kwazvo kuti musana ubate.

Yakawedzera core activation

Nekuti huremu hwunotamisirwa kumberi kwemuviri wako, wako wepamoyo unozofanirwa kushanda zvakanyanya kupfuura mune yechinyakare squat kutsigira kufamba.

Inogona kuyera

Nepo iwe uchikwanisa kutanga dumbbell goblet squats ine huremu huremu uye uone mabhenefiti, iwe unogona zvakare kusimudza mutoro unorema mune ino kufamba pasina dambudziko.

Iyo dumbbell inowanzo kuve nyore kubata pane senge-huremu kettlebell. Kuganhurirwa kwako chete ndiko kurema kwema dumbbells anowanikwa kwauri.

Izvo zvakasiyana sei neyakajairwa dumbbell squat?

A standard dumbbell squat uye dumbbell goblet squat anoshanda mazhinji eakafanana mhasuru, asi kufamba kwacho kwakatosiyana.

Mune yakajairwa dumbbell squat, iwe unobata imwe dumbbell mune yega ruoko pasi pasi kumativi ako. Paunenge uchitsvedza pasi, iwo madhumeni anodonha akananga pasi, futi.

Mune dumbbell goblet squat, iwe unobata imwe dumbbell pamberi pechipfuva chako nemaoko maviri. Paunenge uchitsvedza pasi, magokora ako anoteedzera pakati pemabvi ako apo dumbbell ichitevera.

Unozviita sei?

Kuti upedze dumbbell goblet squat, tanga nehuremu dumbbell kusvika iwe wagadzikana ne kufamba.

Kuti ufambe:

1. Vertically bata dumbbell, uchiibata nemaoko maviri pasi pechinorema chehuremu. Iyo dumbbell inofanirwa kuve yakamisikidzwa yakanangana nechipfuva chako uye icharamba ichisangana nayo mukati mesangano rese.
2. Inhale uye tanga kukwikwidza, ugere kumashure muhudyu mako, uchichengeta musimboti wako wakasimba uye torso yakatwasuka. Bvumira magokora ako kutarisa pakati pemabvi ako, achimira kana achibata.
3. Tyaira kumusoro kuburikidza nezvitsitsinho zvako kudzokera kunzvimbo yekutanga.

Tanga nemaseti matatu e12 reps yeiyo dumbbell goblet squat.

Kurema kwacho kunofanirwa kuve kunonetsa zvekuti haungakwanise kupedzisa imwezve rep nefomu chaiyo.

Ungawedzera sei izvi pane zvaunoita?

Iwe unogona kuisa dumbbell goblet squat mune yako yekujaira munzira dzinoverengeka. Kune mhondi yakaderera muviri simba, wedzera kune iro gumbo-rakasarudzika Workout pamwe ne:

• kuuraya
• tsika squats
• lunges

Neimwe nzira, sanganisa muviri wakazara-muviri nekuwedzera kweye dumbbell goblet squat. Nezve tsika yakatenderera zvakanaka, wedzera:

• mitsara
• muchina wokudhinda
• kuuraya
• mapuranga

Ndezvipi zvakajairika zvikanganiso zvekutarisa?

Pane zvikanganiso zviviri zvakajairika zvinoitika panguva yedumbbell goblet squat:

Chiuno chako hachirambi chakamira

Kana iwe ukashaiwa musimboti simba kana kuchinjika mumakumbo ako, torso yako inozoedzwa kuti itendeke kumberi iwe uchikwenya pasi.

Kuti urwise izvi, tarisa pakubata yako yepakati mukufamba kwese, kuve nechokwadi chekuti dumbbell yako inogara yakabatana nechifuva chako.

Mabvi ako anowira mukati, kwete kunze

Uku kukanganisa kwakajairika kune chero rudzi rwe squat. Zvinokusiya uri panjodzi yekukuvara kwemabvi.

Kana iwe uine hudyu husina kusimba kana kubwinya, mabvi ako achadonha mukati, saka kutarisisa pakumanikidza kunze ndiko kwakakosha.

Uchishandisa mini bhendi bhendi pazasi pemabvi ako inokupa iwe cue iwe yaunoda kuti uvasundire kunze.

Ndeapi misiyano iwe yaunogona kuyedza?

Pane misiyano yakati wandei yaunogona kuyedza zvichienderana nemidziyo yako inowanika uye nhanho yekusimba.

Kettlebell goblet squat

Kushandisa kettlebell panzvimbo ye dumbbell mune goblet squat mutsauko unoshanda. Dzimwe nguva zvinongouya pasi pakuwanika.

Iwe uchaibata nemaoko maviri kune rumwe rutivi rwechibato uye zadzisa kufamba.

Goblet shooter squat

Ita kuti goblet squat riome zvakanyanya nekuwedzera kutenderera kana lunge pazasi.

Kana zvidya zvako zvakafanana nepasi, tenderera kurudyi, uchidonhedza ibvi rako rekuruboshwe pasi. Simuka uye dzokorora kuenda neimwe nzira.

Ndedzipi dzimwe nzira dzaungaedza?

Kune dzimwe nzira dzinoverengeka kune goblet squat iwe yaunogona kuyedza futi, zvishoma kudzikamisa iko kurovedza kunangisa zvimwe, kana zvakasiyana, mhasuru.

Goblet squat kukombama

Gadzira kabhoti squat kufamba kwechikamu. Kuwedzera mune chepamusoro chikamu chemuviri kunokwidza kutsva uye kunongedza yako musimboti zvakanyanya.

Mune squat yekukombama, iwe unodonhedza pasi mugoblet squat stance uye upedze curl neiyo dumbbell usati wamira kumashure kumusoro.

Goblet kumashure-tsoka-yakakwira split squat

Kukwidziridza tsoka imwe kumashure kwako uye kupedzisa goblet squat kufamba kuchadenha rako rimwe-gumbo simba, chiyero, uye musimboti.

Chinokosha

Dumbbell goblet squats ari nyore kumusana pane echinyakare squat nepo ichipa yakawanda yakafanana mabhenefiti kune iyo quads uye glutes.

Funga kuwedzera chiitwa ichi semubatsiri kana kutsiva kune echinyakare squats kune akazara ezasi emuviri 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.