Nei Kubata Pistol Squat Ichifanira Kuve Yako Inotevera Kusimba Chinangwa

Zvemukati

• Pistol Squat Kusiyana uye Mabhenefiti
• Maitiro Ekuita Pistol squat
• Ongororo ye

Masiketi anowana mukurumbira wese nekubwinya- uye nechikonzero chakanaka, nekuti ndeimwe yesimba rinoshanda rinobuda kunze uko. Asi iwo ese anowanzo kuganhurirwa kune akasiyana makumbo maviri.

Ndizvozvo: Unogona kuita pistol squat (aka imwe-gumbo squat, inoratidzwa pano neNYC-based murairidzi Rachel Mariotti) uye zvakangooma sezvauri kufungidzira. Isimba rakanyanya kufamba rinoda kuenzanisa, kufamba, uye kupenga kurongeka-asi kugutsikana uye manzwiro ezvese-zvakatenderedza badassery paunozoiroverera? Dzinokosha chose maawa.

Pistol Squat Kusiyana uye Mabhenefiti

Chii chinoita kuti pistol squat (kana yega-gumbo squat) ishamise ndeyekuti haisi yesimba rakachena. ' Inoda kugadzikana kwepakati uye kuenzanisa apo "kuvaka unilateral simba muhudyu, glutes, quads, uye hamstrings, izvo zvinoita kuti zvive zvakanyanya acrobatic kupfuura chero imwe chiyero chegumbo rimwe chete."

Uyezve, ichave yekumuka-kufona kune chero simba kana yekufamba asymmetries yaunayo, anodaro Mariotti. Vape mhepo, uye iwe uchaona kuti rimwe gumbo rakasimba kupfuura rimwe. Iwe unogona zvakare kuona kuti single-leg squats inotyisazvakaoma. (Mushure mezvose, ndomaitiro aakaita runyorwa rwaJen Widerstrom rweakakosha simba remuviri rinofambisa vakadzi vanofanirwa kugona.)

Nhau dzakanaka ndedzekuti kune matani ekurovedza iwe aunogona kuita kuti ufambire zvakachengeteka mune rimwe-gumbo squat. Unogona kuzviita wakabatirira paTRX tambo kana danda kuti utsigire. Iwe unogona kukwira pasi pabhenji kana bhokisi. Kana kuti unogona chaizvowedzera kurema kuti zviite nyore (bata dumbbell yakatwasuka pakakwirira pachifuva nemaoko akatambanudzwa uye zvinobatsira kupokana nehuremu hweturu yako). Usati waedza chero cheizvi, shandawo kune ako epamberi mapapu, anodzosera mapapu, uye epamberi mapapu kuvaka simba uye kugadzikana mugumbo rega rega.

Yega-gumbo squat zvakareruka? Usanetseka-pane rimwe dambudziko kwauri. Edza shrimp squat inotevera.

Maitiro Ekuita Pistol squat

A. Mira pagumbo rekuruboshwe netsoka yose yakadzika midzi zvakasimba pasi, gumbo rekurudyi rakasimudzwa zvishoma mberi kuti utange.

B. Bhendesa ibvi rekuruboshwe uye tumira chiuno kumashure, uchisvika mawoko kumberi uku uchisimudzira gumbo rerudyi kumberi, uchidzikisa muviri kusvika chiuno chiri pazasi peyakafanana.

C. Dzvanya magirazi uye tambo kuti umise kuburuka, wobva wafungidzira uchisimudzira gumbo rakamira nepasi kuti udzorere kumashure kuti umire.

Edza mashanu kudivi rega.

Pistol squat Fomu Matipi

• Edza kusarega gumbo remberi richibata pasi.
• Chengetedza musana wakareba uye kumashure kwakadzikama (usatenderedza kumberi kana arch kumashure).
• Chengetedza core inobatanidzwa mukati mekufamba.
• Gara chiuno kumashure maringe nekusundidzira ibvi kumberi.

Ongororo ye