Makumbo ekupedzisira

Zvemukati

• Ongororo ye

The squat. The lunge.

Iyo ndiyo nyama uye mbatatisi yekudzika-muviri simba rekudzidziswa, iwo mainstays mazhinji emakumbo ekudzidzira. Kune vasingazivikanwe, vangaratidzika sevanotyisidzira - mhando yekurovedza muviri yakagadzirirwa vagadziri vemuviri vakakomba. Chaizvoizvo, ivo vanokodzera chero munhu chero upi zvake anoda kusimbisa nekutaura makumbo ake. Uye dzakanyanya kukosha kune vamhanyi, vakwasvi uye vamwe vatambi vanokwikwidza.

Ivo zvakare vakachengeteka. Nyanzvi dzakagara dzichikakavadzana nezvekuchengetedza kwe squat kunyanya. Zvisinei, mushure mekuongorora makore ekutsvakurudza, National Strength and Conditioning Association yakagumisa kuti squat haisi yakachengeteka chete uye inobudirira asiwo "inonyanya kudzivirira kukuvara kwemabvi." Kukuvara kunokonzerwa nekudzidzira squat kunoratidzika kunge kunokonzerwa nefomu isina kunaka uye kunyanya kudzidzira.

Kuti tiongorore kushanda kwemhando dzakasiyana dze squats uye mapapu, isu takabatanidza chidzidzo chakanyatsodzidziswa kumuchina weelectromyographic (EMG). Nema electrode akaiswa pamapoka akati wandei etsandanyama, nyaya yedu yaiita misiyano yakati wandei yemapundu uye mapapu. Muchina weEMG wakashandura chiitiko chemagetsi chinogadzirwa neyakagunun'una musamu kuita girafu. Iyo inowedzera tsandanyama tambo inobvumirana, iyo yakasimba iyo chiratidzo. Mhedzisiro yacho yakatibvumidza isu kuona kuti ndeipi mhasuru yaishanda panguva yega yega yekurovedza muviri uye nekufungidzira kuti vaishanda zvakadii.

Compound mabhenefiti

Squats uye mapapu zvakakurumbira nekuti zvinosanganisira akati wandei majoini mafambiro uye mhasuru mapoka. Maekisesaizi akadaro akakosha nekuti mafambiro chaiwo emitambo uye zviitiko zvezuva nezuva zvinowanzobatanidza mapoka akati wandei emhasuru, kwete rimwe chete. Kufamba kwemakomponi kunobatsira kusimudzira mapoka emhasuru akaenzana akakomberedza majoini uye anobatsira kudzivirira kuwanda kweboka remhasuru rimwe zvichishayisa rimwe.

Nekuti macomputer maekisesaizi anoshandisa hombe yakawanda yemhasuru kupfuura mafambiro ari ega, iwo anowedzera mamwe macalorie. Izvo zvakare zvinogona kuwedzera yako chiyero, kurongedza uye kugadzikana nekuti zvinoda musana wako uye mhasuru mhasuru kudzikamisa torso yako.

Zvakadaro, usaverenge kuverenga wega kuzvirovedza muviri. Nehuremu huremu, maekisesaizi ekuzviparadzanisa nevamwe akanakira vanotanga, kudzoreredza uye kudzidziswa kwemitambo nekuti zvinoda kurongeka kushoma uye iwe unogona kutarisa pane tsandanyama boka raunoda kushanda.

Kana iwe uchironga kusanganisa komponi uye yekuzviparadzanisa kurovedza mune imwe Workout, tanga neayo macomputer maitiro. Ivo vanofanirwa kuitwa kana tsandanyama dzako dzichitsva kuti udzivise kukanganisa fomu yako uye kukuvadza kukuvara.

EMG mhedzisiro

Pachiitwa chega chega chakaedzwa, chidzidzo chedu chakashandisa isingasviki 50 muzana yehuremu hwepamusoro hwaaigona kusimudza uye haana kuita kudzokorora kuneta. Dai akasimudza masimbi anorema kana kuita mamwe madzokororo panguva yekuyedzwa, squats uye mapapu angadai akashanda mhasuru dzake dzegluteal uye hamstring zvakanyanya. Kana iwe ukatevera kana simba kana kutsungirira / toni chirongwa chinotsanangurwa muchirongwa chekurovedza muviri, iwe unozokusimbisa iwe gluteal uye hamstring mhasuru kusvika padanho rakakura kupfuura edu EMG mhedzisiro inoratidzwa.

Ese maekisesaizi atakaedza akanakisa ekusimbisa quadriceps yako, kunyanya iyo vastus medialis, yemukati quadriceps tsandanyama, iyo inonyanya kukosha pakudzikamisa ibvi. Kana iwe uchida kunanga zvidya zvako zvekunze, uchipa makumbo ako zvakanyanya kutsvaira, sanganisira iyo curtsy kana parutivi lunge muchirongwa chako. Maekisesaizi ese ari maviri anoshanda medialis uye lateralis zvakaenzana. Iwo epamberi ekurovedza anoda kubatanidzwa uye kuenzanisa.

Munguva yehafu nekota squats, mhasuru dzepasi-shure (erector spinae) dzaive 85 muzana inoshanda. Nekudaro, panguva yeplie squat uye ese akasiyana lunge, erector spinae yaive isingasviki makumi matanhatu muzana inoshanda. Kana wakambosangana nematambudziko ekumusana, iyo plie squat uye mapapu zvinogona kukonzera kushoma kwenjodzi yekukuvadzwa iyo hafu nekota squats.

Mberi nekumashure mapapu aive iwo ega maekisesaizi akaedzwa aitaridza kwakakosha kuita mhasuru. Ose ari maviri akanakisa kune vanomhanya uye vanochovha mabhasikoro. Yese ye squat uye lunge misiyano yakaedzwa yakaratidza kushoma gluteal chiitiko. Kuti udzidzise kubwinya kwako, ita zvekuzviparadzanisa senge kuwedzera kwechiuno uye kusimudza gumbo rerutivi.

Ongororo ye