Squat Therapy Icho Genius Chinyengeri cheKudzidza Yakakodzera squat Fomu

Zvemukati

• Nei Uchifanira Kugara
• Chii Chinonzi Squat Therapy?
• Maitiro Ekuita Squat Therapy
• Kana Iwe Usina Mudzidzisi kana Mudzidzisi
• Mashandisiro Ekushandisa Squat Therapy Munzira Yako
• Ongororo ye

Kuwedzera kune inogara-refu peach pombi, squatting-uye squatting heavy-inouya nemhando dzose dzehutano hwehutano. Saka chero nguva mukadzi paanodzika nebhara, isu (ahem) takapomedzerwa. Asi nevakadzi vakawanda vanofarira kusimudza zvinorema (se *chaizvo* zvinorema) tine PSA inoshamwaridzana: Zvinonyanya kukosha kusquat nechimiro chakakodzera pane kuita squat heavy. Kumira kwakazara.

"Kudzokera shure kunoda uye kunovaka simba, kushanduka, kufamba, nekubatana. Asi kana iwe usingasviki zvakanaka, uri kungowana chikamu chiduku cheunyanzvi hwako hwemitambo, "anodaro Dave Lipson, CSCS, CrossFit Level 4 Trainer uye muvambi waThundr Bro, chinzvimbo chekusimbisa muviri. (Inoenderana: Maitiro Ekuita Yakakodzera Kumashure Squat)

Unogona kunge uchinetseka: Ndingadzidza sei fomu re squat? Mazwi maviri: squat kurapwa. Pazasi, zvese zvaunoda kuti uzive.

Nei Uchifanira Kugara

Kutanga kumusoro: Tisati tanyura mune squat kurapwa, ngationei kukosha kwekukwirisa kune hupenyu hwezuva nezuva.Alan Shaw, certified trainer, CrossFit Level 2 Coach, uye muridzi weRhapsody CrossFit muCharleston, SC, anofarira kuti, "kana wakaenda kuchimbuzi mangwanani ano, wakaita squat."

Kunyangwe kana usinga zowedzere huremu kune squat yako-kunyangwe iwe usingaite muviri zvachose-kukwikwidza nenzira yakakosha kuti ufambe zvakachengeteka kwehupenyu. (Asi iwe ungangoda kurongedza bharanzi mushure mekudzidza zvakawanda nezvekuti kusimudza zvinorema kunogona sei kushandura muviri wako.) "Munhu wese anoda kukwanisa kufamba nemumatanho ekufamba aya," anodaro Shaw. Ndipo panouya squat kurapwa.

Chii Chinonzi Squat Therapy?

Disclaimer: Izvi hazvinei nechekuita nehofisi yechiremba wepfungwa kana yepfungwa. "Kurapa squat izita rakanakisa retsika yekuchenesa nzvimbo dzechikwata kuitira kuti zvinyatsobatsira," anodaro Lipson. "Icho chinhu chinobatsira kuratidza kushaya simba mu squat yako uye nekuvandudza." (Yep, zvakasiyana zvachose nekuenda kunoona nyanzvi yehutano hwepfungwa. Asi pane toni yezvibatsiro zvekuenda kurapi, saka tese tiri izvo, futi).

Muchokwadi, iwe hautombodi rack kana yakazara yekumisikidza setup kuti uedze squat kurapwa. Iwe unongoda 1) chimwe chinhu chekugara pasi, senge chigaro, mushonga bhora, plyo bhokisi, bhenji, kana situru yemarema mapureti, 2) madziro, uye 3) girazi, murairidzi, kana foni kuitira kuti iwe unogona kutepa vhidhiyo iwe pachako.

Cherechedza: Kureba kwepuratifomu yauri kukwenya bhutu rako pairi kuchaenderana nehudyu yako, gumbo, uye thoracic kufamba uye kusimba, asi 18 kusvika 24 inches kureba inzvimbo yakanaka yekutanga.

"Kutanga, ndichatora bhora remushonga uye mahwendefa mashoma epaundi gumi andinogona kuisa pasi pebhora kuti rikwire kana zvichidikanwa," anotsanangura kudaro Shaw. "Ipapo ini ndine mutambi anomira masendimita gumi nemaviri kusvika ku24 kubva pamadziro, asi akatarisana nawo. Ipapo ndichavarayira kuti vadzike kusvika pakadzika zvishoma nezvishoma."

Anokurudzira kukwikwidza pasi kune chakanangwa pane matatu- kusvika mashanu-echipiri kuverenga uye nekukurumidza kusimuka pane kuverenga 1. Ndiko nekuti kudzikisa zvishoma nezvishoma kunokutendera kuti utore uye usimbise mhasuru dzese dzakabatanidzwa mune yakazara mafambiro e squat. "Kana iwe uchidzidzira kufamba zvishoma nezvishoma, uri kudzidzisa muviri wako kuti uchengetedze fomu yakakodzera kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge richinge richinge richinge richinge richinge riine squat," anodaro Shaw. Kana iwe ukaenda nekukurumidza zvakanyanya munzira yekudzika, pamwe haugone kumisikidza mhasuru dzese dzinofanirwa kunge dzichitamba panguva yechikwata, chinokunda chinangwa. (Ndiyo sainzi yese kuseri kweiyi inononoka-kufamba simba-yekurovedza Workout.)

Kubva pano, Shaw anoti acharaira vatambi vepamberi kuti vatambanudzire maoko avo pamusoro pemisoro yavo nemichindwe yakatarisana nemadziro uye zvigumwe zvichibata, uye vaite squat vasina kurega maoko avo achibata madziro.

Kugadzika pachigaro ichi kunobatsira iwe kuti uchengetedze torso yakatwasuka (funga chipfuva chinodada) paunenge uchikwenya. Imwe bakoat: Kusvetwa nemaoko ako kumusoro chinzvimbo chemberi, uye vamwe vanhu vanozoona kuti musana wechipfuva wakanyanyisa kuomarara kuti uite izvi. Sezvo nezvinhu zvakawanda mukugwinya, kana iwe uri kurwadziwa, mira.

Nokufamba kwenguva (zvichireva mavhiki kana kunyange mwedzi), iwe unowedzera kutonga mune yako squat. "Haumbopedza kudzidza pakurapa squat," anodaro Shaw. Pane kudaro, unogona kupfupisa zvishoma nezvishoma chinangwa chauri kukwenya kwachiri, kuswedera pedyo nemadziro, uye kupfupisa chimiro chako. Kunyangwe iwe paunosvika panhongonya ye squat kurapwa-kudzikisa pazasi peyakafanana, mune chimiro chakanaka, kumira wakatarisana nemadziro-squat kurapwa inodziya yakanaka, anodaro.

Maitiro Ekuita Squat Therapy

A. Pamwe rongedza mahwendefa maviri ehuremu hwemapaundi ane bhora rinorema remishonga pamusoro, kana kuisa bhenji kana bhokisi kana chigaro (masendimita 18 kusvika ku24 kureba) anenge 2 kusvika ku3 tsoka kubva pamadziro.

B. Mira wakatarisana nemadziro, angangoita maviri-shangu-kureba kubva pamadziro-kuitira kuti kana iwe uchizokwenya, chigaro chako chingabata bhora kana kumucheto kwebhokisi. Mira netsoka hudyu-hupamhi hwakaparadzaniswa, zvigunwe zvakatendeuka 15 kusvika 30 degrees kunze.

C. Kuchengeta chipfuva chakareba, tora kufema mukati, batanidza musimboti, uye ramba wakatarisa kumberi kumberi. (Kana wafambira mberi, apa ndipo paunotwasanudza maoko mudenga.) Sunda chiuno kumashure, wokotama pamabvi, wodzika pasi kuita squat kuitira kuti mabvi ako afambe achitevedza zviziso zvetsoka dzako nezvigunwe, asi usaende kumberi kupfuura zvigunwe zvako. . Ramba uchidzika zvishoma nezvishoma pane matatu- kusvika mashanu-echipiri kuverenga mukati me squat kusvikira musana wako uchitanga kutenderera uye chipfuva chinotanga kuwira kumberi, kana zvakapambwa zvako zvinofura bhora-chero chinouya kutanga.

D. Kuchengeta musimboti wakasimba, nekukurumidza dzokera kumire nekutyaira chiuno chako kumberi uye kufuridzira munzira yekukwira. (Chikamu chepamusoro che squat chinofanira kunge chiri chiverengero chimwe chete kana chichienzaniswa nechotatu kusvika kushanu-chiverengero chakaderera.)

E. Zvakareruka? Kana zvirizvo, ita kuti chinangwa chako chidzike nekubvisa imwe yemareti mapureti. Zvichiri nyore? Bvisa imwe. Kana bhora remushonga ranyanya kukwirira, famba pedyo nemadziro.

Edza kuita squat therapy seEMOMOMU yemaminitsi mashanu, zvichireva kuti miniti yega yega pamusoro peminiti uchaita mashanu kusvika manomwe anononoka emhepo squats, anodaro Shaw. (Hezvinoi zvakawanda nezve EMOM kurovedza-uye imwe yakaoma zvakanyanya.)

Kana Iwe Usina Mudzidzisi kana Mudzidzisi

Zvakanaka nguva yekutanga paunoedza squat therapy, unenge uine nyanzvi yekudzidzisa kana mudzidzisi aripo kuti ape mhinduro. Kana izvo zvisingaiti, iwe unoda kuita squat therapy kuitira kuti iwe uone rutivi-mbiri yemuviri wako mugirazi paunenge uchiita squat, anodaro Shaw. Izvi zvinotora zvishoma kuzvidzora, asi zvakare zvichakubatsira iwe kuvaka ruzivo mukati mekufamba kwe squat.

Hapana girazi? Kutora vhidhiyo pachako kubva padivi kunogona kuita basa rakafanana, anodaro Camille Leblanc-Bazinet, CrossFit Level 3 Murairidzi uye munyori we Jumpstart to Health. (Psst: Iye akatiudzawo chaanodya pakudya kwekuseni pamberi peMitambo yeCrossFit.)

Hezvino zvekutarisa: Paunenge uchiita squat, musana wako uri kuitei? Zvinoramba zvisina kwazvakarerekera here kana kutanga kukomberedza pasi? Kana ikatenderera, gadzirisa chikuva chauri kusvetukira kwachiri kuti chimire iwe usati wasvika ipapo. Hudyu dzako dzirikudzokera here? Mabvi anoenderana nezvigunwe here? Chipfuva chako chakamira here?

Pasina kupokana, zvinogona kuve zvinonyengera kutaura kana fomu rako rakaringana pasina nyanzvi mhinduro. Ndosaka Leblanc-Bazinet ichikurudzira kutarisa mavhidhiyo akawanda sezvinobvira evanhu vari kutsamwa vobva vaenzanisa vhidhiyo yako neyayo.

Kune nzvimbo dzinoverengeka dzekuenda pa Instagram kune yakasimba squat zvemukati. Asi iyo yepamutemo CrossFit Instagram, powerlifter uye 20x nguva yese rekodhi rekodhi Stefi Cohen, uye #powerlifting hashtag dzese inzvimbo dzakanaka kutanga.

Mashandisiro Ekushandisa Squat Therapy Munzira Yako

Iwe haugone kunyatso kurapa squat kurapwa uye, muchokwadi, icho chinhu icho Leblanc-Bazinet inoti iwe unofanirwa kuita mazuva ese. "Izvo zvakaenzana nekusuka mazino. Unozviita mazuva ese. Hazvikukuvadze kana ukaita zvakawanda." Izvo zvinoenda kumabarbell squats mune yekurovedza muviri uye kumuka nekudzika muhofisi yako cheya.

Unoda humbowo here? Leblanc-Bazinet anga achizviita zuva rega rega kwemakore gumi uye akakunda Mitambo yeCrossFit muna 2014. Zvakakwana akati.

Ongororo ye