Iyo Nyowani squat Misiyano Iwe Unofanirwa Kuwedzera kune Yako Garo Workout

Zvemukati

• Kuzviita sei
• Zvokusaita
• Nzira yekufambira mberi
• Maitiro ekugadzirisa
• Ongororo ye

Masiketi ndeimwe yeaya maekisesaizi anogona kuitwa munzira dzinoita sedzisingagumi. Iko kune kupatsanurwa squat, pistol squat, sumo squat, squat kusvetuka, squat yakamanikana, imwe-leg squat-uye rondedzero ye squat misiyano inoenderera kubva ipapo.

Uye tivimbe isu, yakajairwa squat yekare (uye hama dzayo dzese) haisi kuenda chero nekukurumidza. Iyo squat yakaramba yakatenderedza iyi kwenguva refu nechikonzero chakanaka-inoshanda. Haisi chete yeimwe yeakanakisa kubvuta-kuumba, kusimudza glute, kusimudzira-kusundira, asi squats ndiwo muviri wakazara muviri. Iwe unogonesa yako yepakati kuti uchengetedze chipfuva chako kusimudzwa uye kumira wakamira, iwe unopisa ako maquad paunenge uchidzikira muchinzvimbo chako, uye iwe unogona kuwedzera mamwe madhongi ekushandisa muviri wako wepamusoro zvakare. (Wedzera mafambiro kune chero akazara-akazara-muviri wedunhu kudzidziswa kurovedza kune yakakura kutsva mafuta.)

Asi pawaifunga kuti wagona squats dzese, munouya ACE neNike mudzidzisi Alex Silver-Fagan ane shrimp squat. Mutarise kunze achiita danho iri mune yake Instagram post pano. (Hongu, anogonawo kupwanya zvimwe zvekudhonza.)

Chii chinonzi squat squat, iwe unobvunza? Ticharega Alex, akagadzira yedu 30-Day Squat Challenge, akuratidze maitirwo azvinoitwa, nei uchifanira kuiwedzera kumaitiro ako sezuro, uye kuti ungagona sei kufamba kana usati wasvika.

Kuzviita sei

1. Tanga kumira uye kukotamisa rimwe ibvi kuti ubate tsoka kumashure kwako nerumwe ruoko. Iwe unogona zvakare kuedza kushandisa ruoko rwako-padivi kune imwezve chiyero dambudziko. (Kunge sekunge iwe wanga uchitambanudza ako maquad.) Wedzera ruoko rwumwe pamberi pako pamberi peyero.

2. Zvishoma nezvishoma yakakotama yakamira gumbo uye udzike pasi kudzamara rakakotama ibvi pasi. Dhiraivha nechitsitsinho chegumbo rakamira kuti udzoke pakumira.

Zvokusaita

Kuroverera fomu rakakodzera re shrimp squat kunogona kuve kwakaoma, kunyanya kana uri kushanda nesimba rako uye kuchinjika, asi Silver-Fagan anoti kuzembera kure kana kure kumashure ndiko kukanganisa kwakajairika kudzivirira.

Nzira yekufambira mberi

Haisati yasvika? Edza maekisesaizi aya anonzi Silver-Fagan anogona kubatsira kudzidzisa muviri wako uye kutora mamhasuru aunoda kuita shrimp squat.

Standard squat: Tenzi squat yekutanga usati waenda kumberi. Tarisa fomu yako nemanongedzera aya.

Split squat: Enda muchiitwa ichi kuti udzidzire kuisa huremu hwakawanda pagumbo rimwe chete paunenge uchikwenya. (Kufamba uku kunosanganisirawo tap yemabvi.)

Narrow split squat: Chinangwa chekutora mabvi ako ekumashure padyo nepamberi chitsitsinho chako sezvinobvira kutevedzera chimiro chakamanikana che shrimp squat.

Reverse lunge: Nekuvimba negumbo rako repamberi kuti uwane rutsigiro uye kugadzikana, muviri wako unozoziva nemhasuru iyo yauchazoda kushandisa kune shrimp squat.

Maitiro ekugadzirisa

Izvi zvinogadziriswa zvinogona kubatsira shrimp squats yako kuti iite kuti ive nyore (kuti ugone kutarisa zvakanyanya pafomu uye zvishoma pakumhanyisa kufamba) kana zvakanyanya kuoma (kuti ugone kunyatsoona izvo zviwanikwa).

Kudzvinyirira: Isa nhanho kana murwi wemapiro kumashure kwako kuti udzikise iwo mafambiro ekufambisa.

Kufambira mberi: Bata rutsoka rwegumbo rakakungwa nemaoko maviri kuti ushande mukati mehukuru hwakawanda hwekufamba.

Ongororo ye