Gadzira Misoro Yakasimba Nechechi
Ndinoona vanhu vazhinji, kunyanya varume vechidiki, avo vanowedzera mumakumbo, muchipfuva, nemapfudzi uye kungoti kukanganwa pamusoro pemakumbo uye butt. Ichi hachisi kutarisa kwakanaka. Ndinofungidzira vazhinji vanodzidzisa saizvozvi vasingatambi mitambo yemhando ipi neipi uye vanofarira chete T-shirt kutarisa.
Zvisinei, kana iwe unofarira makumbo akasimba uye akafanana nemagumo ekupedzisira, chenjerera kuti pasi-muviri uye gumbo kudzidziswa basa rakaoma.
Zvikwata zvakashanda zvakaoma uye zvikwata zvichava yako huru yekudzivirira muviri ... asi kwete iyo chete.
Muchikamu chino, ndichaona kuti iwe unogona sei kusiyanisa kudzidziswa kwemuviri-muviri nekanakisisa maitiro, kusanganisira zvimwe iwe usati waedza kare izvo zvichange zvichitsvaga zvakasiyana uye zvigumisiro.
Kazhinji Ita Mafungiro Emakwikwi uye Kufa
Zvakawanda zvezviratidzo izvi zvine fomu yakafanana. Chero basa raunoshandisa apo unowedzera kana kuwedzera uremu, kusanganisira muviri wako uremu, nekushongedza muhudyu nemakumbo akasimwa pasi, unoda kuti iwe uite mitemo iyi yepamutemo yekuchengetedza nekubudirira. Uyewo, shandura pamusoro pese kuwanda kwekudzidzira kudzivirira kuchengetedza mazano .
- Chengetedza tsoka dzako pasi uye usasimudza zvigunwe kana kusimudza zvitsitsinho kubva pasi. Izvi zvinotora zvishoma, saka iwe unofanirwa kudzidzira squats ne bodyweight kusvikira uchinetseka nekufamba uku. Iwe uchanzwa sokuti uwire shure shure. Edzai nebhokisi rakaderera shure kwenyu kana muchida kuchengetedzwa.
- Edza kusatora mabvi akawedzerwa zvigunwe. Chero bedzi iwe uchichengeta zvitsitsinho zvakadyarwa zvakasimba, mabvi ako haawanzowana zvakawanda kupfuura zvigunwe. Chimiro chemuviri uye chimiro chinogona kuchinja izvi, saka usazvidya mwoyo kana mabvi achiwedzera zvishoma.
- Ita tsoka pamusoro pefudzi-refu kunze kwezvitsitsinho zvakadyarwa zvakasimba pamusoro. Zvigunwe zvinofanira kutarisa kunze zvishoma uye mabvi haafaniri kutongomira mukati kana kunze kunze kwekusimudza kana kuderera.
- Chengetedza musana wakananga. Vatangotanga kazhinji vanowana zano iri richivhiringidza. Hazvireve kuti iwe haugoni kukotama muhudyu, zvinongoreva kuti haufaniri kuchinja mushure mutsara kana mutsara wegwenzi, kureva kuti, bendera shure uye mushure momufananidzo wakakomberedzwa. Paunoshandura pahudyu kuti uite squat kana kufa, musana wako unoramba wakarurama. Ona muenzaniso uyu .
- Imwe yenzira dzakanakisisa dzekuita izvi ndeyekuita shanho yekuzvipira kunze nechechi chako apo iwe unopfugama namabvi. Itai kuti mushure mokutanga sekutanga uye iwe uchanzwa uine humbo hwakakodzera hwekusimudza uye kuwedzera maitiro ekusimudzira. Ita izvi uye iwe hauzombosimudzi kana kuderedza chero chinhu chinorema zvakare kumitambo yekudzidzira kana kumba kana basa kunze kwekuita izvi.
Zvikwangwani zvinogona kuitwa kune chero chepamusoro-kati ye squat inotsanangurwa pasi apa.
Mhando dzakasiyana dzeScate
- Bodyweight squats. Kubata zvisingasviki zviyero zvinoshandiswa pakufambisa kwechikwata chero chipi zvacho chakawedzerwa squat. Mitemo inorondedzerwa pamusoro apa inoshanda. Ichi chinhu chakanaka uye chinoshanda chaunogona kushandisa pane zvakasiyana-siyana uye nzvimbo.
- ATG squat. Iwe unoderedza nzira yose kusvika pamunogona kuenda. Izvi zvinonzi ATG kana "mbongoro kune pasi squat." Kana iwe wakamboshandisa chiAsia kana kuti Middle East gomba remadziri kana kuti unofanirwa kuita sebheyadhi uye **** mumatanda, ipapo iwe uchanzwisisa iyi fomu yekudzikisa.
- Quarter squat. Iwe unoderera kusvika pakatarisana nemakumbo ako ekumusoro uye ari pasi aita ma degree 90 pamabvi akabatanidzwa. Izvi zvinowanzonzi quarter quarter squat.
- Parallel squat. Pasi pane imwe nzvimbo iyo musoro wehudyu (quads) yakananga uye yakafanana nechomukati inonzi inofanana squat.
- Half squat. Kana iwe uchikwira kusvika pakasvika pakakwirira kwehudyu (hamstrings) yakaenzana nechomukati, izvi zvinowanzonzi hafu squat. Zvimwe zvakasiyana-siyana mumutauro wechirevo zviripo.
Dzokai Barbell Squat
Ichi ndicho chiyero chechikwata chebasa nebhasi pamapfudzi. Vadzidzisi vepamusoro vanogona kusarudza kubva panzvimbo yakakwirira kana yakadzika pamapfudzi.
Iwe unoda chidimbu chemafudzi kushandura kwe barbell back squats. Kana iwe uchinge uine bhadha kuisa chinetso chero chikonzero chipi zvacho - sezvandinoita nekuda kwekukuvara kwepfudzi - sarudza kubva kune dzimwe mavara echikwata pasi apa.
Front Barbell Squat
Nechemberi squat inoshandisa fomu yakafanana neyomusana wekare kunze kwekuti iwe unobata barbell muchipfuva. Mamwe mavhisi haawaniki izvi zvakanyanya nyore kana nekuda kwesimba kuchinja kunoda. Kune imwe nzira yakatarisana mberi kwechikwata chekuti vamwe vanowana zvishoma zvishoma. Izvi zvinosanganisira kuvhara zvombo zvakapoteredza bhaji pamapfudzi.
Dumbbell Shoulder Squat
Iyi fomu inobatsira zvikuru kune avo vasingakwanisi kutakura michina yakakura kumashure kana mberi. Mune fomu iyi, dumbbells inobatwa pamapfudzi mune nyundo yekunyundo uye ichizorora pamapfudzi. Inoshanda zvakanaka uye inobvumira uremu hunobatsira hunoshandiswa.
Front Barbell kana Dumbbell Hang Squat
Ndinoshandisa maitiro aya nguva dzose, kunyange nepamusoro pacho zvinowanzoita kuti morph ive nenzira yekufa. Hazvina basa kuti chii chinonzi, ino ndiyo nzira yekuzviita nayo.
- Simira ne barbell (kana dumbbells) yakanamatira mberi pamabhanza - kana kuti mapande ezvinyunyuta kana uchida.
- Svetera pasi sezvaunogona kuenda (ATG) uye dzoka kunzvimbo yakamira. Shandisa fomu yakanaka sezvinotsanangurwa pamusoro apa.
- Itai zvisere zvepfumbamwe kana 12 zvakadzokorora.
Nekuremera kwakaoma, basa iri richakushandira zvakaoma.
Shure Barbell Hang Squat (Hack Squat)
Hick-olded hack squat, iyo isingaoneki zvakawanda mumasaisai mazuva ano, ishure rekare yepamberi yakanamatira squat. A barbell inoiswa shure kwemakumbo uye squat inoitwa ATG. Inonzwika (uye inotarisa) inoshamisa asi inoshanda zvakanaka mukuita.
Mitsipa-Mavara Akafa (Romanian)
Dzimwe nguva dzinonzi chiRomania kuparara, ichi chinhu chikuru chekugadzirisa mashizha neketani yakapfurikidza kusanganisira butt, lower back, thighs, uye kunyange abs. Heino nzira.
- Simudza mboni kubva pasi kusvika kumahudyu.
- Itai kuti pave nechepakati pakachengetedza makumbo akaoma. Iko kuti, usakotama pamabvi sezvaunenge uchida kuita mu squat movement.
- Yeuka kuchengeta musana wakarurama.
- Pasi pedhi barbell - iwewo unogona kushandisa dumbbells yakaoma - kusvikira iwe uchinzwa wakatambanudzwa mumatambo. Kana iwe wakaoma mukati rezasi, pfugama mabvi zvishoma kuitira kuti uwane zvakadzama mubato. Iwe wakaderera zvakadini huchavimba nenyundo, chiuno, uye kumashure kushanduka kunoenderana nezvinodiwa kuti uchengete mushure wakarurama. Iwe unogona kubata pasi kana uchida.
- Ita zvinyorwa zvepfumbamwe kusvika kune gumi nezviviri.
Mangwanani Akanaka
Mune Mufaro Wakanaka weMangwanani , unoshandisa bhutoni pamafudzi, kana iwe unogona kutora nzvimbo yezvinyunyuta zvinogara pasi pamafudzi sezvazvatsanangurwa pamusoro apa. Chikwata chiri ruvara rwechiuno nemakumbo akajeka mukufamba kunofamba kubva pane zita racho kutorwa. Iko kurovedza kwakanaka kwehutambo uye hutambo hwemashure.
The Leg Press
Mushonga wepamutemo wepamutemo ndeyekupindira kwakakurumbira asi unogona kuisa mushure mamiriro ezvinhu akaoma kana iwe usingaiti zvakasimba kumushure weperi. Mukuwedzera, iwe haufaniri kuedza kuedza zviyero zvepamusoro pamushini uyu nekuda kwekumanikidzwa kwemuzasi. Kana zvisina kudaro, nokuda kwekushanda kwevakawanda, ibasa rakanaka uye kurovedza muviri.
Sled Hack Squat
Hedhi rakasungirirwa inopfuura kana kudarika kushanduka kwemakumbo yemakumbo. Muchiitiko ichi, uremu huri pamapfudzi ako uye iwe unosundira nemakumbo. Ini ndinofarira izvi zviri nani kupfuura mutsara wegumbo nekuti inoratidzika kumashure mune imwe nzvimbo yakanaka.
Leg Leg Extension Machine
Mushonga wemagetsi anowedzera muchengeti haudikanwi nedzimwe hurumende nokuti inomanikidza mabvi mune imwe nzira, iyo inoti vamwe vanogona kuva nengozi . Kunyange kubvumira kutsoropodza uku, kunowanzoshandiswa mumabvi ekuvandudza. Kufanana nezvimwe zvezviitiko izvi, njodzi inogona kunge yakanyarara pane zvakanyanyisa kukura nekudzokorora. Sezvinoshandiswa mumamiriro ekudzoka, kuiswa kwechiedza uye kuenzanisa kunononoka kuchapa kubhadhara kwakanaka kwezvidzidzo zve quadricep zvepamberi dzehudyu.
Mhuru Inomutsa - Mushonga kana Heeleri Inomuka
Mhuru inomutsa inoshandisa mashuga emhuru - zviri pachena. Kana iwe ukaita zvakakwana kushandiswa kwemhando ipi zvayo - sprints, kure kure kana mitambo yematambo - hazvigoneki kuti iwe uchawana kukosha kwakanyanya kubva pamhuru kurera muviri nokuti kukwanisa kunowedzera mhuru zvakanaka. Kunyange zvakadaro, ndakazvibatanidza pano nokuti varimi vemuviri vangave vane zvimwe zvavanoshandisa uye zvinotarisa mutsipa wakaderera zvakanyanya kupfuura mamwe maitiro emakumbo.
Hamstring Glute-Ham Inomuka kana Nordic Reverse Curls
Ndakabvisa nemaune chiito chepamutemo chemakumbo echidziro chekunamatira. Mhemberero dzemakumbo dzinowanzoitwa pamushini apo iwe unobata chidzitiro chako pasi pebhari uye unotakura uremu mumabvi anotsvedzesa mabvi nechiremberi kumucheto. Mhemberero dzemakumbo haisi muzvinyorwa zvangu zvakanyanyisa pasi-muviri.
Madzimai anogona kudiwa kuti aite nekuda kwemasumbu tsanangudzo dzinoda, asi ini ndinosarudza maitiro anotsanangurwa pamusoro apa uye gwed-ham rinomutsa kuti hamstrings yakashata iyo iine mana yakakwana yemitambo yevarume nevakadzi.
Verenga zvakawanda munyaya yangu pamusoro pemisasa .
Pasi-Purogiramu Zvidzidzo
- Kana uri kuita tsika yekuparadzanisa uko iwe unoita basa rekumusoro uye rakadzika mumazuva akasiyana, usaita zvinopfuura zvitanhatu zvezviito izvi muchikamu uye unosanganisira chikwata chechikwata mumusarudzo iyoyo.
- Zvichienderana nehutano hwako, unogona kuita zvitatu zvitatu kusvika ku5 zvezviito zvepfumbamwe kusvika kune gumi nemaviri semutambo wekuita muviri wakafanana zvakananga simba uye musimba.
- Zvidzidzo zviviri pavhiki nemazuva maviri pakati pekushanda zvinofanira kunge zvakakwana kubvumira kupora.
- Kana iwe ukasanganisira maitiro aya ekudzivirira muviri mumuviri wakakwana-muviri wepamusoro uye wepasi pasi kwemazuva matatu kana mana vhiki imwe neimwe, ungada kuderedza masheya kusvika ku 3 kuitira kuti urege kudarika kudzidziswa.
Verenga pamusoro pakudzidzisa kuyerwa kunokosha kana iwe uchida mamwe ruzivo rwemashoko pamusoro pemitemo uye maitiro ekureruka kudzidziswa.