How kufema zvakarurama kunyange squat? Basa kurovedza kufema

Kuti tinzwisise sei kufema zvakarurama apo squat, unofanira kudzidza kuita basa pacharo, kuti kufunga kuisa kupi tsoka dzenyu, kuti vanomira uye zvokuita aine barbell pamafudzi ako.

Description of chiitwa

Squat ane barbell pamafudzi ako ndechimwe inokosha muviri. It inobatanidza mapoka inoverengeka tsandanyama, ibvi uye hudyu majoini. Uyewo, mumwe mutoro guru rinoshandisirwa nomuzongoza. Zvakakosha kufunga vanhu vane contraindications, uye dzave kubvira vanachiremba. Kana achiita zviitwa mune zvematongerwo tsandanyama ari makumbo, magaro, musana uye dumbu. How kufema zvakarurama munguva vagere kupota, zvinogona kunzwisiswa nokutanga chiitwa pachayo.

musha nzvimbo

Akatambanudza dzenyu patsoka fudzi upamhi oga kana zvishoma vakwanise. Tsoka vanofanira kufanana nepedyo, masokisi kumisa kupararira zvishoma kunze (anenge 15-20 madhigirii). chinzvimbo kwakadaro zvikuru akasununguka nokuda muzvitsitsinho uye anatomically yakarurama.

Kana muviri rinoitwa nedanda pamapfudzi, kuti projectile inofanira iri yokumusoro shure (ari pamusoro trapezius tsandanyama). Other embodiments squats (ane dumbbell kana zvimwe zvokushandisa, pasina zvimwe mitoro) inogona amakavaitira akasiyana ruoko munzvimbo iyi: .. On bhanhire, rwakaramba pamberi, kumusoro, etc. The kumashure yakananga chiduku, chisviniro iri makakatanwa.

waivako chidobi

Vamire kwokutanga chinzvimbo, mukuru rigone kufamba kutanga - inspiratory apo nokusimudza - exhale. How kufema zvakarurama kunyange squat, midziyo, kufema basa pakuita kurovedza - izvi zvose kunokanganisa kunyatsoshanda yose muviri.

Squat rinoitwa kuti chinzvimbo madhigirii 90 pakati femur uye tibia. nzira iri kushandiswa gym format. Lifters, vavaki muviri kushandisa unyanzvi umo pakona rworwendo 90 zvinofanira zvaiyambuka. Kureva squat rinoitwa pazasi. Unogona kushandisa chero chisarudzo. Zvinofungidzirwa kuti kufadza inobudirira muviri kana mumhanyi squats pazasi zvakafanana (chidya zvaivapowo pasi). Paaizosvika aida chinzvimbo anotanga chichifamba kumusoro. Panyaya iyi, mubvunzo sei kufema zvakanaka kana squatting, vanofanira hazvichaitiki.

Mumazana kufamba pechipfuva yakavhurwa, mapendekete ake anombotwasanudza, musana yakananga, meso rinotungamirirwa mberi kana kumusoro.

Kana squat rinoitwa ane barbell, ipapo usati watanga payo, unofanira kuuya kubhawa, kuti asarudze nepakati, kusarudza Zvakanyanya Kunaka Panguva Yepamuviri nzvimbo nokuda maoko, dzibve pamusoro fretboard. Pashure paizvozvo unofanira kuisa zvose makumbo chete pazasi kubhawa (pasina raznozhki), zvigadzirise goko pamusoro musana (kureva kuti trapezius tsandanyama). Chete ipapo unogona kubvisa pakapuranga kubva Racks, tora nhanho shomanana shure, ruramisa kumusoro uye kutanga chiitwa.

nhungamiro chaiwo pamusoro Michina waivako

Zvakakosha kunzwisisa kuti squat - zviri pamutemo zvakaoma muviri, yaida munhu kunonyanyisa yevasungwa uye kutarisirwa. Kana richikwidibira pasi zvakakosha kuongorora mabvi ako. Vanofanira kuramba panzvimbo, kuendeswa mberi, uye kudiwa kudzivisa kwebasa chigunwe norutsoka. Kubva kunze zvinoita sokuti munhu anogara pasi yokufungidzira chair. Unofanira kuchengeta musana wako sandara uye zvakaoma kuchengeta maoko enyu pamusoro seri kubhawa.

Kana ukadzokera kutanga nzvimbo makumbo inofanira akarurama, asi ibvi inofanira kuva zvishoma guda. makumbo zvakazara kutwasanudza hedu (joinhi haana kuvharidzirwa). Mumazana yechiitwa norutsoka anofanira zvakasimba aimanikidzwa pasi, musatora zvitsitsinho dzako pasi.

Nerubatsiro kune squat chiitwa

Kudzidza zvinobudirira zvikuru squat (zvakakodzera unyanzvi), muviri anogona kutanga kuita ari Smith muchina kana discs diki kuti akakurudzira uiswe pasi forefoot.

Uyewo pane nezvechisarudzo kutanga chiitwa parusvingo. Kuti aite izvi, unofanira kuwana pedyo naye, maoko ake ngadzirambe kumusoro, emaoko kumativi (unogona muruoko pamusoro bhandi). Tinotanga kuita squats akamira pamadziro. Nokuda ichi ezvinhu, uye mabvi ako handingakwiri mberi, uye chitsitsinho hazvibviri munovhiya pasi. musiyano uyu wedzerai chikuru kukuvandira muviri anorovedza pfungwa nepakati yakanaka, unochengeta ibvi mapfundo.

Imwe nzira - nayo squats parusvingo aine bhora guru (fitball). At chinhambwe danho parusvingo parumananzombe bhora loin. Kana uchityaira rwuchipeterwa pasi kusvika thoracal nomuzongoza, apo kumusoro kufamba ari vakadzokera chepakutanga nzvimbo. Zvakakosha kuchengeta ziso pamabvi ako (kana kuti kupfuura chigunwe norutsoka).

Nokudzidza kuita kupfuura rimwe pamusoro nzira yokuunza zviitwa, unogona kuedza kuita squats vane zviyero (barbell kana dumbbell).

nokudzidziswa Effect

Squats - a inobudirira chaizvo kurovedza kuvaka tsandanyama, kuwedzera gumbo simba, kuderedza muviri mafuta layer kutsungirira kukura. Kukura izvi ndechipi nyore kuwana nokuda pakawanda kuitwa. Unogona kushandisa dzakasiyana Zviidzo zviyereso, reps, uye kuurayiwa nokukurumidza. Zvakanaka akasarudzwa chidobi kuchabatsira kuita zvinodiwa kunoguma uchitsanya zvichibvira nguva.

kushanda tsandanyama

• Biceps femoris.
• Semitendinosus.
• Semimembranosus.
• Quadriceps.
• Buttock.
• Extensor nomuzongoza.
• abdominal tsandanyama.

How kufema zvakarurama kunyange squat

Squats zvinogona kuitwa chete barbell, pamwe dumbbells, pasina midziyo. Ose dzakasiyana vakatakudzwa kubva pamwe chete unyanzvi uye kufema. On the fema munofanira kuwira pasi, sezvo imi exhale - kudzokera panzvimbo yayo yepakutanga. Pane musiyano chete panyaya kana mutambi squats pamwe inorema masimbi. Unogona kuona zvose yega.

How kufema zvakarurama apo Kurovedza squat? Ichi muviri hurumende kuitwa kuti kuenderana ne pasi paruvanze zvirongwa boka, mumhanzi. Mumwe kudzokorora achabatsirwa chikwata varayiridzi. Kazhinji muboka kurovedza vachishandisa midziyo chiedza: muviri-nemizariro, dumbbells, fitball, utano balls kana pasina zvimwe masimbi. Richikwidibira achiperekedzwa nokufema, vachisimudza - exhale. Sezvo kumhanya yechiitwa ari kurovedzwa pechidzidzo dzingasiyana, Nokufema ari kuchinja. Somuenzaniso, kana iwe ukaita squat nokuda 1 count pasi uye mumwe kumusoro, zvino fema uye exhale zvichange zvakafanana nhoroondo. Kana kuita 4 Counts pasi uye mana kumusoro, mweya change. On mumwe count anofanira kuitwa inhalation kana mhepo inofemwa.

Kufema panguva squats

vakwikwidzi ruzivo kana kushanda inorema Zviidzo vanoziva sei kufema zvakanaka panguva squats. Kuita chimwe Kudzokororwa ane muganhu uremu iri yokurovedza muviri kana makwikwi, nomutambi pamberi richikwidibira pasi inhales, anobata mweya wake, uye kana achikwira, kana uchida kuita zvisingabviri, kusimudza uremu ane pamusoro-muganhu, anoita mweya, kazhinji akaperekedza inzwi rake guru. Zvechokwadi vaishanya gyms Kugara akaonawo kudzidzisa kwakadaro. Kufema yakadaro nezvechisarudzo haina vakakurudzirwa uye kubvumirwa chete noruzivo vatambi.

Mweya kana achiita zvimwe zviitwa

How kufema zvakanaka mune squat kana mumwe muviri? Zvaringana kuyeuka imwe ushe: inofemwa yakaitwa pamusoro nesimba uye fema panguva kunonyanyisa kuzvivaraidza. Somuenzaniso, sei kufema zvakarurama apo squat pasina netsvimbo? Nyore danho kufamba - zviri anodonha pasi, saka - ndiwo mweya. The chakaoma chokutambudzika kufamba - ndiko kuwedzera, zvinoreva - ndiko nedzinovengwa. Kuyeuka mutemo nyore ichi, unogona yoashandisa zvose zviitwa uye havana kubvunza mibvunzo pamusoro sei kufema zvakanaka. Paunenge squat pamwe dumbbells kana Simulator kuwedzera nokusingaperi aita exhale. Very inokosha: nokufema anogara kuitwa mhino yake, uye exhale - muromo.