Nzira yakachengeteka yekuita squats nehuremu

Zvemukati

• Ongororo ye

Kana iwe uchida matauriro anoita squats bhatt nemakumbo, iwe pamwe unoedzwa kuti uvandudze mhedzisiro yako uchishandisa zvakanyanya kuramba. Usati watora bharubhero, zvakadaro, tora Calculator yako. Mune yechangobva kudzidza kudzidza yakaburitswa mu AmericanJournal yeMitambo Mushonga, yevanhu makumi mana nevaviri vanoita squats ne60 kana 80 muzana yeiyo-repmaximum (inonzi 1RM, inova iyo huremu hweanorema munhu anogona kusimudza kamwe chete), ese akapfuura iwo mitezo, iyo inogona kukonzera kurwadziwa kusingaperi. Kudonhedza huremu kusvika makumi mana muzana ye1RM yavo (semuenzaniso, kana yavo 1RM iri makumi mana emapaundi, vangasimudza gumi nematanhatu) vakagadzirisa dambudziko, asi zvakare rakaridza turu shoma. Mhinduro yacho? Yakakwana fomu yako nekudzidzira kufamba nehuremu hwemuviri wako chete, kazhinji unowedzera kuramba. Chengetedza chinzvimbo chakakodzera:

• Tarisa kumberi kana zvishoma kumusoro.
• Kudzika chete kusvika zvidya zvafanana pasi (kana uchikwanisa kusvika kure), mabvi akabatana nezvigunwe.
• Chengeta chipfuva chako chakasimudzwa Yourtorso zvinongoerekana zvauya kumberi zvishoma apo iwe uchikwenya, asi haufanire kuzendamira kumberi; chinangwa che90-degree kukotama muhudyu nemabvi.
• Chengeta zvitsitsinho pasi.

Ongororo ye