Nei Goblet Squats Ndicho Chiri Pasi Pasi-Muviri Exercise Iwe Unofanira Kuita

Zvemukati

• Goblet Squat Benefits uye Kusiyana
• Maitiro Ekuita Goblet squat
• Ongororo ye

Paunenge wagadzirira kuwedzera huremu kune squats ako asi usati wanyatsogadzirira bharuti, zvinyoronyoro uye kettlebhero zvinogona kukusiya uchishamisika "Asi ndoitei nemaoko angu?!" Mhinduro yacho? Goblet squats.

Iwe unogona kuita aya akareruka squats ne dumbbell kana kettlebell (kana chero chimwe chinhu chinorema uye compact, nenyaya iyoyo). Vanonzi goblet squats nekuti "unobata kettlebell kana dumbbell pamberi pechipfuva chako nemaoko ako akaitenderedza kunge wakabata goblet," anodaro Heidi Jones, muvambi weSquad WOD uye mudzidzisi weFortë, boutique. kugwinya kutenderera sevhisi.

Kunyange zvazvo kubata goblet kungave kusingaite kunge kwakakosha kuhupenyu hwako hwemazuva ese, kufamba uku ndiko hunyanzvi hwekuita basa rekuva: "Goblet squat ndeye yakasikwa primal movement pateni uye postural position," anodaro Lisa Niren, mukuru murairidzi weStudio, app iyo inokutendera iwe kuyerera achimhanya makirasi. "Izvo zvakafanana nekutora kwaungaita mwana (kana chero chinhu) kubva pasi."

Goblet Squat Benefits uye Kusiyana

Ehe, goblet squats inzira iri nyore yekuwedzera huremu kune yako yakakosha bodyweight squat, asi kuisa huremu pamberi pechipfuva chako kunogona zvakare kukubatsira iwe kudzidza muyero wakaringana uye mafambiro maitiro kuita squat yenguva dzose, anodaro Niren. Vanosimbisa zvese zviri mumuviri wako wepasi (hudyu, quads, hip flexors, mhuru, hamstrings, uye glute tsandanyama) pamwe nepakati uye latissimus dorsi (mhasuru hombe inotambanudzira musana wako).

"Mbudzi squat inofambira mberi kune vanotanga avo vanowanzo netseka kuita pamberi uye / kana kumashure squat kunze kwegedhi," anodaro. "Inobatsira pakuvaka simba requad, chiyero, uye kuziva muviri-kunyanya kuchengetedza torso yako yakatwasuka uye kugadzikana uchishandisa makumbo kuita squat chaiyo." Kuiswa kwehuremu kunokutendera kuti unyure pasi mune yako squat, zvakare, izvo zvinobatsira kuchengetedza kana kuwedzera kufamba kwako, anowedzera Jones.

Kana iwe wagadzirira kukanda iyo notch, ita iyo goblet squat yekuzadza-muviri kufamba: Edza goblet squat uye curl (yakadzika kuita squat, wobva wawedzera huremu kuenda pasi uye ukamhanyisa uchidzokera kuchifuva, kuyedza katatu kusvika kuma curls mashanu pazasi pe squat yega yega) kana goblet squat wodzvanya (kudzika mu squat, wobva wawedzera huremu hwakananga kumberi pamberi pechest-cheeping core braced-uye uchidzosera pachipfuva usati wasimuka). Wakagadzirira kuwedzera imwe huremu? Enderera kune barbell back squat.

Maitiro Ekuita Goblet squat

A. Mira nemakumbo akafara kupfuura mafudzi-akapamhama akaparadzaniswa, zvigunwe zvichinongedzera zvishoma kunze. Bata dumbbell (yakamira) kana kettlebell (yakabatwa nenyanga) paurefu hwechipfuva nemagokora akatarira pasi asi asina kupinza mukati kuti abate mbabvu.

B. Brace abs uye hinge pahudyu nemabvi kuti udzike mu squat, kumbomira kana zvidya zvakaenzana nepasi kana apo chimiro chinotanga kutsemuka (mabvi anopinda mukati kana zvitsitsinho zvichibva pasi). Chengeta chipfuva chakareba.

C. Dhiraivha kuburikidza nechitsitsinho uye pakati petsoka kuti umire, uchichengeta musimboti wakabatanidzwa mukati mese.

Goblet Squat Fomu Matipi

• Chengetedza chipfuva chakareba pazasi pe squat.
• Kana ukashandisa kettlebell, unogona kuibata nemubato wakatarisana mudenga kana nebhora rakatarisa mudenga, zvinova zvinonetsa.
• Chengetedza musimboti wakabatanidzwa, uye dzivisa kutenderera musana kumberi kana kumashure kumashure mukati me squat.
• Dzivisa kuzembera kumashure kana iwe uchisimuka kumusoro kwega rega rep.

Ongororo ye