Izvo tsandanyama vari kushanda pane imwe squat? Sei Unogarireiko kupota tibudirire?

Like kana kwete, vakawanda asingachadiwi muviri beginners zvose squats. Nokuti mutsva zvakavaomera, zvakaoma uye rinoita hondo nemamwe manzwiro asina kunaka. Zvisinei, izvozvo kunoita kuti squat kuita zvinokosha kunoguma zvemitambo. Ndiani uremu nokukurumidza kubvisa zvakawandisa mafuta muviri. Vatambi kutevera uremu yakatarwa, ona tsandanyama kukura pamusoro makumbo.

Saka, munyaya ino ari yakatsaurirwa squats zvachose. Muverengi uchadzidza izvo tsandanyama vari kushanda panguva squat, uyewo tinyatsoziva nzira kuvandudza kubudirira kunzwisisa ichi muviri. Zvinotarisirwa vatambi uyewo haangavi okushamisira pano.

Classics of Genre

Post kudzokorora yakaisvonaka pamwe chaiwo Muchiitwa inogona zvinobudirira akaita chete mune zvemitambo horo. Sezvingatarisirwa, izvozvo squats. Izvo tsandanyama vari kushanda uye sei avo orudyi kupomba muviri ichi, muverengi anodzidza chete pashure aingoziva magadzirirwo rokuurayira.

The squat kunokosha kuchengeta mitemo miviri chete: Gara musana ako uye usarega kunokwira mhiri zvigunwe. Zviri nyore uye dzive nyore kupinda - kana iwe chete vanofanira squat chiuno shure uye ugare pasi. Zvadaro, richisvika yakafanana mutsetse pakati pazvidya uye pasi, zvakakodzera kudzokera chepakutanga nzvimbo.

Zvino kushanda tsandanyama. Yakawanda Nyanzvi kazhinji chinosekesa kuti zvikure tsandanyama chete avo vari kwazvo. Chokwadi ichi hachisi chokwadi, izvozvo chete zvichirwadza pashure squats muchiuno uye magaro. tsandanyama ichi uye basa pachiitwa ichi.

Zvinodiwa Vanhurume nevanhukadzi siyana

Akapiwa chokwadi kuti vezvenhau zvikuru mibvunzo yakawanda pamusoro chii tsandanyama vari kushanda apo kukuvandira vakadzi, zvinganzi vakagumisa kuti mutoro kunonzwisiswa zvakasiyana chechikadzi neimwe. Zvisinei, ruzivo duku physiology kuparadza kubvuma ichi, nokuda maumbirwo mumuviri marangwanda uye tsandanyama fibers hwomunhu anenge kufanana kuti munhukadzi muviri. Ndizvo chaizvo vanogara kupota zvakasiyana.

Yave akatsanangurawo. Vakadzi vanoda kuwana yakanaka mugumisiro woita magaro, uye varume, chikamu ichi harudikanwi. Basa ravo riri mutumbi simba makumbo akasimba uye akanaka. Apa dzakadaro kusiyana nezvaidiwa uye kurovedza zvinoitwa zvivako zvakasiyana zvinyatsobuda gumbo netsandanyama. Kutaura zvazviri, kwakajairika squats zvinogona kuitwa nenzira dzakasiyana-siyana.

mutoro pfungwa kutsvetera Features

Kunzwisisa Mapoka tsandanyama vari kushanda pamwe squat uye chii mabasa akaisa pamberi pake, varume nevakadzi, unogona kuona magadzirirwo zvemumusangano pedyo. Saka varume vanoda makumbo akasimba, ukuwo, mutoro vanofanira kuisa chete pazvidya (quadriceps). Zvose zviri nyore - zvishoma achitsausa squat chiuno shure pakarepo zvinosanganisira kushanda gumbo netsandanyama. Mutambi chete vanoda zvishoma vagare pasi uye ipapo kumira. Kutamba mutoro inogona zvakasiyana: mumwe munhu anoisa zvakawanda uremu, uye mumwe dzinonakidza kuita pachiitwa unyanzvi, vakagara pasi kuti pane kufanana pakati pazvidya uye pasi.

Vakadzi vanoda woita magaro, ukuwo, zvinokosha kuti navo pabasa. Izvi zvinogona kuitwa chete zvakazara squatting ane barbell. Hongu, unofanira kuderedza hudyu pazasi newokuti pasi. Sezvingatarisirwa, beginners vakutyei squats, nekuti, maererano pfungwa rakadaro chiitwa musikana vanofanira makumbo akasimba. Asi hapana chikonzero chokunetseka - the magaro chaizvoizvo duku tsandanyama, iduku zvakakwana mutoro. In kwokutanga matanho aunogona kuita squat pasina barbells.

Pakutanga kwaiva shoko

Ichibata pamusoro kurovedza yavo pachavo uremu nokukurumidza ndinoda kuzochera pfungwa vatsva kuti hazvibatsiri. Hongu, unogona kushanda kunze kwenyu gumbo tsandanyama uye magaro kwakajairika squats mukutanga mumatanho, unogona kunyange kubvisa mafuta nokuita zviitwa pamwero waiita, asi hazvibviri kuwedzera tsandanyama vhoriyamu pasina weighting. Uye kana munhu anovimbisa muverengi kuti ariko, zvinogona zvakachengeteka achanzi theorist. Uye munhu akadaro ari kure chaizvo mutambo.

Saka, chii tsandanyama vari kushanda pahofisi squat pasina netsvimbo? Hazvina musoro kufunga kuti kufanana pamwe weighting (tiri kutaura pamusoro hudyu uye magaro). Zvisinei, hapana nyore. The ndechokuti mwero uye unyanzvi kuti chiitwa. Akachonjomara pasina nembariro, vatsva vazhinji vari kuedza kunzwisisa chero chinhu pamberi pake, asina kuzadzwa pamberi. Mutoro pakarepo zvava kurutivi ibvi (rezasi chikamu yehudyu). Zvokufungidzira, mumwe chikuru varume suit vakadaro, asi vakadzi vanofanira kufunga pachiyero.

Rakarurama mutoro pfungwa

Muna yokurovedza muviri mutambi mikana vari voga bedzi muviri michina, saka hazvina chakavanzika squats zvinogona kuitwa kwete chete nedanda, asiwo chaiyo Simulator. Tiri kutaura "motokari Smitty." Grif tsvimbo ari Simulator ndee pakati maviri tote vakapofumara. The chikuru nani pano kugadzirisa pakona ari mutambi. Kutaura zvazviri, mutambi havazokwanisi kuzadzwa kana kudzokera danda kana kuwa mberi.

Chokwadi, vatambi pakarepo kuziva chii tsandanyama vari kushanda apo akachonjomara Smitty? Pano mutoro iri zvakachinja kubva pazvidya kusvika magaro. Zvaizoratidza sokuti chete unyanzvi, asi nekuda hazviiti kuti kusasarura tsvimbo mutambi ane kuramba zvakasimba chiuno shure, kumanikidza zvaisanganisira basa, uye magaro, uye hamstrings.

Kushanda pasina kufarira

Just haufaniri vatambi zvose pakarepo kumhanyira kuti motokari Smith, kuedza nokukurumidza kupomba ari magaro, kuita maekisesaizi "squatting." Izvo tsandanyama vari kushanda, hadzi pabonde akadzidza, asi pane imwe dambudziko duku, izvo kurega zvimwe murairidzi. Tiri kutaura stabilizer tsandanyama, izvo basa kwete chete nokuda pakuenzanisa chengetedzo, asiwo pamwe kuchinjwa runako kwokunze nhamba.

Panguva squats izvi duku tsandanyama vanongogara pasi pokudzora kwomudzimu mutoro uye kubvumira kuti nemaonero ari pakati nepakati. Asi zvinokosha kutamira wakaiswa mutsipa mumotokari Smitty, sezvo tsandanyama-stabilizers vakaremara pakarepo. Zvirongwa 10-12 chete Simulator uye squats zvinogona kukanganwika. The zvakanyatsoenzana inogona kudzorerwa, asi zvakare, zvichatora nguva yokuti kukura stabilizer tsandanyama.

mhando squats

vatsva vakawanda chokwadi kuti squat pamwe dumbbells kana Zviidzo zvakawanda nyore pane imwe barbell. Ichi chikamu chokwadi. Chokwadi chokuti mambure gora anoyera 15-20 makirogiramu, uye zvokuyeresa vanogona kubatwa zvishoma uremu. Kudzingirira chiedza uremu, vatambi kazhinji kurerutsa zvivanakire squats. Pashure pezvose, kuti vachengete nepakati uye kuita maekisesaizi pamwe dumbbells pamusoro unyanzvi nani asinganyatsoita. Zvinoda unyanzvi, ruzivo uye rubatsiro kubva kunze.

Zvakare, kuti mhinduro yomubvunzo, chii tsandanyama vari kushanda pahofisi iri squat pamwe dumbbells, ndinoda kuteerera Nzira yacho muviri pachawo. Nemikwidza mberi kunoita mutoro pamusoro hudyu nemabvi uye dombo shure uye zvakadzama squats, inoita basa dziri magaro. Hazvina musoro kufunga kuti anozunungusa dumbbells mberi kana shure, unogona kudzora pakati regiravhiti. Hongu, kudzidzisa rokutanga zvichibvira, asi pamwe kuwedzera uremu, akadaro nzira yaizova matambudziko, sezvo mutoro kuda nomuzongoza, izvo zvichaita dzichengete kurema vaiitawo.

Ngano uye Reality

Kunzwisisa izvo tsandanyama vari kushanda panguva squat, yava nguva kukurukura kubudirira pachavo uye muviri, uyewo tinyatsoziva kurumbidza kwacho kwakaita matiroko uye muenzi vatambi. In nhau yakawanda nyaya, iyo inorondedzera zvakanakira vanogara kupota. Vaverengi vanoti chete pachiitwa ichi kunogona kukonzera ropa kutenderedza zvakanaka ari muhudyu vadyi, uye hazvibviri kuderedza uremu pasina squats. Zvose ndezvechokwadi. Chero kufamba kunokonzera ropa kutenderedza: kumhanya, vachifamba kana vachisvetuka pakarepo. Uye kana isu nezvazvo anobudirira kweropa, zvakanakisisa kuita gymnastic ndichisveerera uye maekisesaizi, nekuti zviitwa izvi regai kukonzera nezve heniya nemhaka vaita kukodzera.

Sezvo kurasikirwa uremu kunyange nyore. Hongu, akachonjomara zuva nezuva, zvinokwanisika kuderedza uremu nokukurumidza. Asiwo imwe uremu kunogona kubviswa nokuda kupomba chipfuva tsandanyama kana musana. Wemanomano ndechokuti izvi ndizvo guru tsandanyama dzemuviri uye kuti basa ravo kunoda macalorie.

In mhedziso

Munyaya ino, vaverengi haazorambi chete kudzidza pamusoro chii tsandanyama vari kushanda panguva squat, uye ndikabhabhatidzwa vakajairana chaicho muviri, uye akawana kuti pasina Implementation kwemichina iri zvinongokonzerwa haina kubudirira. It chete anoramba kuti zano yotunga vatambi kuva shinga avo kudzidziswa. Chinhu chikuru - kukunda roga muna 5-6 zvidzidzo zvokutanga uye kudzidza squat pamwe weighting. Zvino zvose inoenda akafanana clockwork.