Ndeapi Masuru Anoita squats Anoshanda?

Zvemukati

• Maitiro ekuita yakakosha squat
• Maitiro ekuita squat misiyano
• Svetuka squat
• Barbell kana back squat
• Sumo squat
• Kupinza squats muitiro
• Tora woenda nazvo
• 3 Inofambisa Kusimbisa Kubwinya

Masiketi imuviri unoshanda wekudzivirira muviri unoshanda wezasi muviri.

Kana iwe uri kutsvaga kuti uvandudze kusimba kwemuviri wako uye nekutaurisa tsandanyama dzemuviri wako wepazasi, wedzera squats kune yako yekurovedza muviri tsika uye uzviite kakawanda pasvondo.

Mune yakajairwa bodyweight squat, inotevera mhasuru yakanangwa:

• quadriceps
• hamstrings
• glutes
• dumbu
• mhuru

Iwe unogona zvakare kuyedza squat misiyano, senge barbell uye kusvetuka squats, kune rimwezve dambudziko. Izvi zvinoshanda zvakasiyana zvakasiyana mhasuru mapoka, kunge ako musana mhasuru (barbell squats), uye inogona kubatsira kuvandudza aerobic kugwinya (svetuka squats).

Masiketi zvakare chiitwa chinoshanda chinogona kukubatsira iwe nemabasa ezuva nezuva, sekugara pachigaro uye kukotama kuti uwane chimwe chinhu pasherufu yakaderera. Izvi zvinodaro nekuti vanoshanda nyama dzakafanana dzaunoshandisa kuita zviitwa izvozvo.

Kuti uwane mhedzisiro, ita squats pamwe neyemwoyo kurovedza uye kumwe kudzidziswa kwesimba kunofamba.

Maitiro ekuita yakakosha squat

Tsandanyama dzakashanda: quads, hamstrings, glutes, abs, mhuru

Kuti uite squat yakakosha uchishandisa chete muviri wako uremu, tevera nhanho idzi:

1. Mira netsoka dzakafara zvishoma pane hudyu-upamhi hwakaparadzaniswa, nezvigunwe zvakatendeukira kunze.
2. Simbisa musimboti wako kuti uzvigadzikise, wobva waisa chifuva chako kumusoro, tanga kuchinjisa huremu hwako muzvitsitsinho zvako uku uchisimudzira chiuno chako kumashure kwako paunenge uchikwenya.
3. Ramba uchizvideredza kusvikira zvidya zvako zvoda kufanana nepasi. Tsoka dzako dzinofanira kugara dzakatsetseka pasi, uye mabvi ako achifanira kugara pamusoro pechigunwe chako chechipiri.
4. Chengetedza chipfuva chako chakasimudzwa uye tsoka dzako pasi, uye exhale apo iwe uchizvisundidzira iwe kumashure kuti umire.
5. Ita 12-15 reps.

Maitiro ekuita squat misiyano

Kune misiyano yakasiyana ye squats, kusanganisira barbell uye kusvetuka squats. Iwe unogona kugadzirisa squat zvichienderana nehutano hwako uye zvinangwa zvehutano.

Semuenzaniso, squat yekumashure ine barbell inogona kukubatsira iwe kusimbisa uye kudzikamisa yako:

• chiuno
• mabvi
• yekumusoro neyezasi kumashure
• mhasuru dzemakumbo

Iyo sumo squat, kune rimwe divi, inogona kusimbisa zvidya zvemukati. Iyo squat yekusvetuka inogona kuwedzera yako yemoyo kugwinya uye kusimbisa yako glutes uye zvidya.

Kana iwe uri mutsva kune squats, iwe haufanire kugara pasi kusvika parizvino uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchisimbisa

Svetuka squat

Tsandanyama inoshanda: glutes, zvidya, chiuno, makumbo

1. Kutanga nekuita yakakosha squat inotevera matanho 1-3 pamusoro.
2. Paunosvika pachinzvimbo apo zvidya zvako zvoda kufanana nepasi, chengetedza yako yepakati kubatanidzwa apo iwe uchisvetuka.
3. Sezvo iwe uchimhara, dzikisa muviri wako kumashure munzvimbo ye squat. Chinangwa ndechekudzika zvinyoro-nyoro pakati petsoka, ne trunk yako yakatarisana zvishoma kumberi.
4. Dzokorora kwema 10-12 reps, kana ita akawanda svetuka squats sezvaunogona mumasekondi makumi matatu.

Kana iwe uchangotanga, tanga nekukwira kusvetuka. Sezvo iwe paunenge uchikwira zvakanyanya, iwe unogona kuwedzera kumwe kuputika kusvetuka.

Barbell kana back squat

Tsandanyama dzakashanda: glutes, makumbo, chiuno, zasi kumashure

Zvishandiso zvinodiwa: barbell pane rack

1. Kutanga nebhara padanda, rakaiswa pazasi pehurefu hwemapfudzi.
2. Famba pasi pebhawa kuti izorore seri kwepamusoro pemusana wako, uye ubatisise bhawa nemaoko ako akafara kupfuura mafudzi-akapamhama kureba, maoko akatarisana kumberi.
3. Simuka kuti uburitse bhaa kubva pakadhi. Ungangoda kudzokera kumashure zvishoma.
4. Netsoka dzako mafudzi-akapamhama kureba uye chipfuva kumusoro, squat pasi kusvikira chiuno chako chiri pasi pemabvi ako.
5. Dhinda tsoka zvakasimba muvhu, uye sundira chiuno chako kumashure kuti umire.
6. Ita 3-5 reps - zvinoenderana nehuremu hwebhawa uye nhanho yako yekusimba - uye wozononoka kumberi kumberi kutsiva bhaa pane rack.

Sumo squat

Tsandanyama dzakashanda: zvidya zvemukati, kupenya

1. Tanga nekumira makumbo ako akatambanuka uye zvigunwe zvichinongedza.
2. Kuchengeta uremu mumashure mako zvitsitsinho, tanga kudzikisa chiuno chako uye kukotamisa mabvi ako muhupamhi squat. Enda pasi kusvikira zvidya zvako zvakafanana nepasi.
3. Mira mudenga, uchisvina kubwinya kwako kumusoro kwekufamba.
4. Pedzisa 10-20 reps. Kune zvimwe zvechinetso, ita akawanda sumo squats sezvaunogona mumasekondi makumi matatu kana makumi matanhatu.

Kupinza squats muitiro

Masiketi ibasa rakaoma uye rinoshanda rekusimudzira muviri wako wese. Uyezve, unogona kuzviita kumba kana kunzvimbo yekurovedza muviri.

Kuti uvawedzere kuhutano hwako, tanga nekuita squats kakawanda pavhiki. Kana iwe uri mutsva kurovedza muviri, edza kuita 12-15 squats panguva imwe kanenge katatu pavhiki.

Kana chinangwa chako chiri chekudzikisa huremu kana kunatsiridza hutano hwako, unofanirwawo kuita kurovedza muviri, sekumhanya, kushambira, kana kuchovha bhasikoro, kakawanda pasvondo. Edza kusiyanisa mazuva e cardio nesimba rekudzidzisa kana kurema.

Rangarira: Kudzidzisa nzvimbo munzvimbo dzakasarudzika dzemuviri hakunyatsoita. Pane kudaro, chirongwa chakazara chemuviri chichava chinoshanda.

Kana iwe usina chokwadi chekutangira, shanda nemudzidzisi wega akasimbiswa uyo anogona kumisikidza chirongwa chevhiki nevhiki kuti iwe utevere.

Tora woenda nazvo

Ma squats chiito chinoshanda chinogona kukubatsira iwe kuvaka gumbo rako uye nekudzikisa tsandanyama dzemuviri. Izvo zvinowanikwawo nekuti hazvidi chero michina, uye iwe unogona kuzviita uchishandisa chete uremu hwemuviri wako.

Iwe unogona zvakare kuita squats nema barbells kana ketera bhero kune zvimwe zvechinetso.

Chimiro chakanaka chakakosha kune squats nekuti zviri nyore kuzviita zvisizvo, izvo zvinogona kukonzeresa kukuvara kana kukuvara. Kumbira mudzidzisi wega akasimbiswa kana shamwari kuti ikutarise iwe squat kuti usimbise fomu rako kuti rakarurama.

3 Inofambisa Kusimbisa Kubwinya