Tenzi Uku Kufamba: Goblet squat

Zvemukati

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Parizvino, iwe unoziva iyo yemhando yepamusoro yehwamanda kana zvasvika pakurova reps mukamuri rehuremu. Chimiro chakakodzera hachingodzivisi kukuvara chete, asi chinova nechokwadi chekuti uri kudaidza kuita mamhasuru iwe kuda kuve uchishanda-uye kuwana iyo max bhenefiti kubva pakufamba kwese kwaunoita.

Pinda, iyo Goblet Squat. Iko squat kusiyanisa uko iwe unobata (inorema!) Kettlebell pakukwirira kwepfuva mukati mekufamba kwese. Yakanga iri brainchild yaDan Jon, nyanzvi yehutano uye munyori we Kupindira. Izvo izvo kettlebell inoita kubatsira kudzikamisa uye kuenzanisa mapendekete ako, mbabvu, chiuno, uye makumbo, anodaro Pat Davidson, Ph.D., Director weKudzidzisa Methodology paPeak Performance muNew York City. "Goblet squat inopinza pateni chaiyo muuropi hwako, uye tariro ndeyekuti iyo pateni ichaenderera mberi kana iwe uchishandisa akasiyana (yakawanda fomu-inonetsa) squat musiyano, senge barbell back squat," anodaro Davidson.

Asi kunze kwekunatsiridza yako yakajairika squat matekiniki uye nekukubatsira iwe kuve unoyevedza musana uyo unotaridzika unotyisa mune isina musana kana akacheka-madhirezi muzhizha rino, goblet squat iri zvakare imwe yeakanakisa ekuumba iyo hombe buti. (Edza aya mamwe 6 Butt Exercises Anoshanda Zvinoshamisa.)

Zvakare, inogona zvakare kusheedzera yako abs-kuti iwedzere masimba ayo epamoyo-ekuveza, Davidson anokurudzira kufuridzira mweya kunze kune ese ari maviri nzira pasi uye kumusoro mukati me squat. "Kufuridzira mweya kuchabatsira kubatisa iyo abs uye pasi pechiuno, izvo zvinonyatso kubatsira kudzikamisa musana wako panguva yechiitwa ichi," anotsanangura.

Kutanga nehuremu hunowedzera zvakapetwa izvo zvaunotora zvekufamba senge biceps curl-rangarira, haufanire kusimudza huremu pamusoro, uye zvinofanirwa kunge zvichinetsa kusimudza huremu kubva pasi kuenda kubhokisi kureba. Shanda iyi yekufambisa mune yako tsika kaviri kana katatu pasvondo. Nguva yega yega ita matatu kusvika mashanu seti matanhatu kusvika gumi nemaviri reps, paDavidson.

A Bata kettlebell pakakwirira pachifuva nemaoko ako panyanga dzemubato webhero. Pakati pechigunwe chako chinofanira kunge chakaenzana pakora rako. Mawoko ekutanga anofanirwa kuve akaenzana pasi uye akaenzana munzira yakatwasuka neumwe. Tsoka dzinofanira kunge dzakatsetseka pasi nehuremu pazvitsitsinho.

B Dzika munzvimbo yepasi ye squat. Shanda nesimba kuti zvitsitsinho zvako zvirambe zvichitsikirira muvhu sezvo makumbo ako achikotama. Iyo inowedzera makumbo ako kukotama, zvakanyanya kuomarara kuwana zvitsitsinho. Chengetedza musana panzvimbo yakati sandara chipfuva chakati twasu. Kubva pazasi pe squat, zvipushire kumusoro kumusoro. Pusha nepakati pezvitsitsinho uye mukati memakumbo emakumbo kuwedzera misumbu yese yemakumbo nehudyu.

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