Shandura Routine Yako
Iyo squat ingangodaro yakanakisisa yose-yakapoteredza, chimiro chemaitiro ekusimbisa musimba uye simba mumutumbi wakaderera. Iyo squat inotanga mutsara yepamberi yemakumbo uye chidziro kakawanda, asi nzvimbo dzakasiyana dzemakumbo nehupamhi hwe squat inogona kuvhara mimwe mitsipa yemakumbo pamwechete nezvakafanana nemisidhari iri kumashure kwegumbo rekumusoro uye adductors uye gracilis mukati yepamusoro makumbo .
Nguva dzose chengetedza maitiro akanaka uye kuchengetedza zviyero kana kuparadzanisa (kana chimwe chezviyeuchidzo muviri).
Zvikwangwani zvinogona kuitwa ne barbells, dumbbells, Smith machine, kettlebells, mahwendefa, uye nemakumbo akasiyana-siyana, nemakumbo maviri kana maviri, pasi kana hafu nzira, nemuviriweight chete, uye nezvirongwa zvakasiyana-siyana zvekuisa uye kudzokorora.
- Barbell mberi squat (barbell iri mberi)
- Barbell back squat (barbell seri kumashure)
- Dumbbell squat (pamativi kana pachifuva kana pamafudzi)
- Dumbbell lunge
- Single leg leg squat
- Split squat (gumbo rimwe mberi, rimwe shure)
- Rimwe-gumbo rakaparadzana squat (gumbo rinotsigira pabhenji)
- Hack squat machine
- Hack squat (barbell)
- Low kusvika pasi kana nehafu chete
- Wide stance squat
- Pistol squat
Barbell Back Squat
Uyu ndiwo muzinda mukuru-bar squat. Iwe unoisa bhutoni uye zvisikwa pamisungo ye trapezius kumashure kwehuro. Iwe unogona kuenda mbongoro pasi (ATG) kana pedyo nekukwana, kana hafu iyo. Nzira yakanaka inokosha.
Barbell Front Squat
Same barbell, asi akaiswa mberi pamberi pechifuva, uye dzimwe nguva ane muchinjikwa kuti uchengetedze kuchengeta bhara munzvimbo.
Vanhu vakawanda vanoona izvi zvakanyanya kukura kupfuura sarudzo yakasara ine zviremara zvakakomba pamusana pehuwandu hwehutano.
Dumbbell Squat
Dumbbells inogona kuitirwa munzvimbo dzakasiyana-siyana - pamapfudzi, kurembera kumativi kana kubhokisi.
Split Squat
Splits squats zvishoma zviduku zvemafashoni mazuva ano, asi vanoita shanduko yakanaka kubva pachimiro chakasvibiswa chizere.
Rutsoka rumwe mberi, rutsoka rumwe shure, sezvaunenge uine runyararo, kwete chete kusvika kure pakati petsoka yekuisa. Iwe unogona kuita izvi ne standard standard back squat - kana neine chero kusanganiswa kweiyo dumbbells , kettlebells, nezvimwe zvekusarudza kwako.
Weighted Lunge
Maziso akaiswa akawandisa, uye akaparadzana, kumapapu, asi muviri wakadzika unowana chikafu chakafanana kune icho chechikwereti. Ichi chiitiko chinoda kubvumirana mberi. Muchikwata chinoparadzaniswa pamusoro pemakumbo chiripo.
Hack Squats
Hack squats kune rimwe basa rinowanzoita sokuti harisi kunze kwefashoni, kana kuti zvichida vane nzvimbo yakakurumbira. Iwe unogona kushandisa hack squat machine kana barbell pakushure kwemakumbo.
Single-Leg Leg Squat (Pistol)
Gumbo rega-gumbo ibasa rinoshandiswa rinoda simba uye kuenzanisa, kunyange zvazvo iwe unogona kushandisa mapurogiramu akasiyana-siyana kuti ubatsire kuenzanisa. Semuenzaniso, ne-dumbbell split squat, zorora gumbo rechemberi pabhenji paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uri pamakumbo. Izvo zvisina kukodzera-gumbo rimwe gumbo rinowanzoti pistol squat.
Yakawanda Mamiriro Evanhu Squat
Kazhinji inonzi Sumo mamiriro ezvinhu nekuda kwekudzika kwetsoka, nzvimbo-yakasimba squats inobatanidza mutsva mukati memhudyu yakadai se gracilis uye adductor magnus.
Smith Machine Squat
Shanduro yeSmith (iyo yakagadziriswa yezviyeuchidzo) inenge yakagadzirwa nemhando yezvigadziri mune zvinyorwa zvemazuva ano.
Iwe unogona kuisa mushizha weSmith kuti uite kumashure kwekona squats uine humwe humwe hutsigiro hwekuwedzera uye kuchengeteka. Kunyange zvakadaro, zvishoma zvishoma zvekufambisa zvinokonzera misi yekukura kufananidzwa neusununguko wakamira squat.
Kusvetwa Kunotarisa Kuziva
- Usapoteredza shure, kuenda pasi kana kuuya. Ramba wakarurama. Nharaunda yakasara pasi pesimba inogona kukuvadza mutsara pamusoro kana kumusoro.
- Chengetedza mabvi kubva pakupfuura nepfungwa dzezvenwe zvakanyanya. Izvi kazhinji hazvina kunaka kumabvi akabatanidzwa. Ita maitiro akanaka uye usanyanya kunetseka kana izvi zvichiitika nguva nenguva.
- Chengetedza zvitsitsinho zvakasimwa zvakasimba pasi uye mabvi akabatanidzwa nemakumbo uye kwete kuputirwa mukati kana kunze.
- Edza kusatarisa pasi - tarisa zvakananga mberi-kana kuti ugove uchiziva kuti musana wako uye butt uri munzvimbo yakarurama: kudzokera kwakarurama, asi yakatambanudzwa.
- Usatanga nezviremba zvinorema. Edza imwe kana matatu mitambo ye 6-10 squats kuti utange nayo.