Mangani ma squats ndinofanira kuita zuva? Nhungamiro Yekutanga

Zvemukati

• Ungatanga sei
• 1. Chikwere chakakosha
• 2. Mbichana mbichana
• 3. Kupatsanuka squat
• 4. Mboro inonamira
• Unoda zvimwe? Edza yedu 30-zuva squat dambudziko
• Zvinhu zvekufunga
• Chinokosha
• 3 Inofambisa Kusimbisa Kubwinya

Ungatanga sei

Zvinhu zvakanaka zvinouya kune avo vanoita squat.

Kwete chete squats inogadzira yako quads, hamstrings, uye glutes, ivo zvakare vanozobatsira yako muyero uye kufamba, uye kuwedzera simba rako. Muchokwadi, ongororo ya2002 yakawana kuti iyo yakadzika squat yako, iko kunowedzera kwako kubwinya kunoshanda. Kugutsikana zvakadaro?

Kana zvasvika kune mangani squats iwe aunofanirwa kuita pazuva, hapana mashiripiti nhamba - zvinonyatsoenderana nezvinangwa zvako zvega. Kana iwe uri mutsva kuita squats, tarisa kune matatu seti e12-15 reps yemhando imwechete ye squat. Kudzidzira mazuva mashoma pasvondo inzvimbo huru yekutanga.

Pazasi, isu takarongedza kunze kweakakosha squat uye matatu akasiyana ayo kuitira kuti ugone kusvika kubasa.

1. Chikwere chakakosha

Iwe unenge uchimanikidzwa-kutsvaka kuwana yakakosha kurovedza muviri kupfuura yakakosha squat. Kana ikaitwa nemazvo, inobata mhasuru hombe mumuviri kuti ipe akawanda mashandiro uye kunaka kwekubatsira. Kana iwe uchinge uchishamisika, squats ichaita zvirokwazvo batsira kusimudza uye kutenderedza chako chigunwe.

Kuti ufambe:

1. Kutanga nekumira netsoka dzako papfudzi-hupamhi parutivi, uchizorora maoko ako pasi pamativi ako.
2. Paunenge uchisimudza musimboti wako uye uchichengeta chipfuva chako kumusoro uye mutsipa usina kwazvakarerekera, pfugama mabvi ako uye pusha chiuno chako kumashure kunge uchazogara pachigaro. Maoko ako anofanira kusimuka pamberi pako kuti afanane nepasi.
3. Kana zvidya zvako zvakafanana nepasi, imbomira. Wobva wasundira kumusoro kuburikidza nezvitsitsinho zvako kudzokera kunzvimbo yako yekutanga.

2. Mbichana mbichana

Unodakarira kunyatso tarisa iyo glutes, curtsy squats ichave iwe uchinzwa fancy AF.

Kana iwe uchikwanisa kugogodza gumi reizvi kunze kweimwe divi pasina kutyora ziya, simudza mutambo wako nekubata dumbbell muruoko rumwe nerumwe.

Kuti ufambe:

1. Tanga nekumira netsoka dzako mafudzi-upamhi hwakaparadzaniswa. Bata maoko ako munzvimbo yakasununguka. Unogona kuzorora maoko ako muhudyu mako kana kuachengeta pasi padivi pako.
2. Nesimba rakasimba, dzokera kumashure uye uyambuke nerutsoka rwako rwerudyi kusvikira chidya chako chekuruboshwe chienderane nepasi. Ita shuwa kuti chipfuva chako uye chirebvu zvinoramba zvakamira mukati meichi kufamba.
3. Mushure mekumbomira zvishoma, pusha kumusoro pachitsitsinho chetsoka yako yekuruboshwe yakasimudzwa uye dzokera kunzvimbo yako yekutanga.
4. Dzokorora, asi dzokera kumashure netsoka yako yekuruboshwe pane. Kana wapedza divi iri, wapedza rep imwechete.

3. Kupatsanuka squat

Saizvozvowo neburi, squat inopatsanurwa inoda chimiro chekuparadzanisa, ichiparadzanisa rimwe gumbo panguva. Izvi zvinoda kuwedzera mwero, saka nyatso tarisa pane izvo sezvauri kufamba.

Kuti ufambe:

1. Tanga munzvimbo yakatambanudzwa, negumbo rako rerudyi kumberi uye gumbo rako rekuruboshwe kumashure.
2. Chengetedza maoko ako pasi kumativi ako. Kana iwe uchida dambudziko rakawedzerwa, bata dumbbell yechiedza mune yega ruoko.
3. Uchiri kuchengeta chipfuva chako kumusoro uye musimboti wakashongedzwa, bendama mabvi ako kusvikira ibvi rako rekuruboshwe rave pedyo nekubata pasi uye chidya chako chekurudyi chakafanana nepasi. Iva nechokwadi chekuti ibvi rako rekurudyi haritambanudzi kupfuura zvigunwe zvako.
4. Mushure mekumbomira zvishoma, dzokera kunzvimbo yako yekutanga. Dzokorora yako yaunoda nhamba yekurudyi-gumbo reps, wobva washandura kudzedzereka kwako kuti upedze rako rekuruboshwe-gumbo reps.

4. Mboro inonamira

Simba uye mamiriro ekudzidzisa mutauri Dan John akagadzira danho iri kubatsira vanhu vane dambudziko rekugona squats kana kurwadziwa maringe panguva yekutanga squat kufamba.

Zvishandiso: Chishamiso. Tanga mwenje nemapondo gumi kana iwe uri wekutanga.

Kuti ufambe:

1. Kutanga nekubata yako dumbbell neumwe mugumo, uchibvumira imwe mugumo kuti iturike pasi, nemaoko ako akabikwa.
2. Nemakumbo akakotama, bata dumbbell zvakanaka pamberi pako, uchibata chipfuva chako. Chimiro chako chinofanira kunge chakafara uye zvigunwe zvako zvinofanirwa kunongedzwa.
3. Bhendesa mabvi ako uye tanga kusundira chiuno chako kumashure, uchichengeta iyo dumbbell yakamira. Chengeta mutsipa wako usina kwawakarerekera uye utarise wakananga kumberi. Kana yako nhanho yekufamba ichibvumidza iyo, zvidya zvako zvinogona kuenda zvakadzika kupfuura zvakafanana nepasi.
4. Mushure mekumbomira zvishoma, pusha nepakati pezvitsitsinho zvako uye dzokera kunzvimbo yako yekutanga.

Unoda zvimwe? Edza yedu 30-zuva squat dambudziko

Mushure mekugona idzi squat misiyano, simudza mutambo wako neiyi 30-zuva squat dambudziko. Rangarira, 1 seti inofanirwa kuenzana nezve 12-15 reps paunotanga. Iwe unenge uchiita 3 seti yeiyo yakatarwa squat - saka tora mvura yako uye gadzirira.

Kuti uve nesimba rakakwira rekurovedza muviri, unogona kuwedzera mashoma kana kubata mamwe madhiri kana iwe uchirova vhiki 3, kana zuva regumi neshanu.

Zvinhu zvekufunga

Ita shuwa kuti wadziya usati watanga kukwenya. Kuita kanokwana maminetsi gumi e cardio uye maminetsi mashanu ekutambanudza kunosunungura mhasuru dzako, kuwedzera ako mafambiro, uye kubatsira kudzivirira kukuvara.

Huwandu hwesiketi dzaunofanirwa kuita hadzinei nehunhu hwako uye zvese zvine chekuita nehutano hwako. Iva nehanya nezvemiganhu yako uye ita shuwa kuti fomu rako rakasimba usati wawedzera yekuwedzera reps kana huremu.

Kunyangwe squats chiito chinoshamisa chinoshanda, haasi iwo magumo-ese-ese-ese. Kuvapinza muhutongi hwakazara-hwemuviri - uye kudya zvinhu zvakanaka muzvikamu zvakakodzera - zvinokupa mhedzisiro yakanaka.

Chinokosha

Semutangi, kukwikwidza 3 seti ye12-15 kudzoka kakati wandei pavhiki kunenge uine iwe munzira yako kuenda kune imwe simba uye yakazara majean. Vapinze ivo mune yakasarudzika kurovedza muviri maitiro uye tarisa mhedzisiro kuyerera!

3 Inofambisa Kusimbisa Kubwinya

Nicole Davis munyori weBoston-based, ACE-akasimbiswa wega mudzidzisi, uye anofarira hutano uyo anoshanda kubatsira vakadzi kurarama akasimba, hutano, hupenyu hunofara. Yake huzivi ndeyekugamuchira makwikwi ako uye ugadzire kukodzera kwako - chero izvo zvingave zviri! Akaverengerwa mumagazini yeOxygen "Ramangwana reKusimba" mune yaJune 2016 nyaya. Mutevere pa Instagram.