Squat Kusiyanasiyana kweBhuni, Hips, uye Matatya

1 - The Basic Squat

Zvikwereti ndeimwe yepamusoro yakadzika muviri muviri iwe unogona kuita. Sei? Chimwe chikonzero ndechekuti squats ndeyekubatana-siyana, maitiro ekugadzira zvinoshandiswa pamatambudziko makuru emuviri wepasi, mahudyu, gumbo, uye mahudyu.

Iyi shanduro, iyo inoda kusina zviremara kana zvigadziri (kunze kwechigaro) yakanaka kune vanotanga, kune munhu ane matambudziko emabvi kana kune avo vane kuwandisa uye vanoda zvishoma kubatsigirwa.

Zvakakoshawo kune ani zvake anoda kuwedzera mamwe mabasa muupenyu hwavo nokuti inofanidza kufamba kwatinoita nguva imwe neimwe patinogara pasi kana kumira.

1. Isa chigaro chiri shure kwako uye umire pamberi payo nemakumbo pamusoro pehup-
2. Shingairira the abs uye muchengetedze zvakasimba sezvo muchikotamisa mabvi uye muchifamba muchigaro muchigaro.
3. Tumirai muhudyu mushure mokuchengeta musoro uye mutsara wakarurama. Iwe unogona kutambanudza maoko kana izvozvo zvichibatsira nekuenzanisa.
4. Gara kwenguva pfupi pachigaro ugobvumirana ne glutes kuti usimudze kubva pachigaro uye utange kutambanudza makumbo.
5. Tambanudza zvizere marumbo kusvikira wadzokera kumire, asi usavhara mabvi.
6. Dzokorora izvi nokuda kwemasere 1-3 ekudzokorora 10-16.
7. Kuti ufambire mberi, shingaira kusvikira iwe uchingotamira pamusoro pechigaro, asi usati ugare pasi yose. Iwe unogonawo kubata zvigadzirwa kuti uwedzere kuwedzera.
8. Iva nechokwadi chokuti iwe unotumira zviuno zvekare kuti usabatwa nemabvi .

2 - Squat neChina Dumbbell

Kana uchinge wakwanisa kuita zvinopfuura 16 Chair Squats, inguva yekufambira mberi uye kuwedzera dambudziko kumakwikwi ako. Imwe nzira ndeyekubata dumbbell (kana kettlebell sezvinofananidzirwa apa) sezvamunoita, iyo ndiyo nzira yakanaka yekuwedzera kuwedzera pasina kuisa chero mimwe mitoro pamusana (sezvinoitwa barbell squats pasi). Heino nzira yekuzviita nayo:

1. Mira nemakumbo hip-
2. Bata dumbbell yakakura-yakakura pamberi pomuviri wako nemaoko akajeka uye zvibhakera zvishoma zvakakotama.
3. Bend the knees and down into squat. Mira apo mabvi ako ari pamakona 90-degree kana usati warasikirwa nemasikirwo emashure ako.
4. Shandisai gumbo nemakumbo muchigadzirisa muviri wenyu nechisimba chakasimba.
5. Zvishoma nezvishoma simira mushure musingavhari mabvi uye dzokorora zvikamu zvitatu zvemashure gumi nemakumi matanhatu nezvitanhatu.

3 - Squat neDumbbells

Imwe shanduro ye dumbbell squat inosanganisira kubata zviduku zviviri. Iwe unogona kuvabata pamativi ako, sezvakaratidzwa kana pamusoro pepamusoro pemapfudzi. Kubata dumbbells ndiyo imwe nzira imwe chete yekuwedzera kuwedzera kubasa rako uye kuvaka misumbu mumaruva, mahudyu, uye mahudyu. Heino nzira yekuzviita nayo:

1. Mira nemakumbo hip-
2. Tora dumbbells iri kure kusvika kune imwe neimwe muruoko rumwe rutivi kunze kwemahudyu kana nemaoko akasungirirwa pamusoro pemapfudzi.
3. Bend the knees and down into squat. Mira apo mabvi ako ari pamakona 90-degree kana usati warasikirwa nemasikirwo emashure ako.
4. Pasi pemusangano, ona kuti iwe unotora chiuno chako, sekunge iwe uri kuda kugara pachigaro. Dzivisa kupfugama namabvi kuitira kuti vaende mberi.
5. Shandisai gumbo nemakumbo muchigadzirisa muviri wenyu nechisimba chakasimba.
6. Zvishoma nezvishoma simira mushure musingavhari mabvi uye dzokorora zvikamu zvitatu zvemashure gumi nemakumi matanhatu nezvitanhatu.

4 - Barbell Squat

Bharbell squats ndiyo inonyanya kushandiswa ye squats, inoda basa rakawanda kubva mumatumbu makuru mumuviri, iyo glutes.

Bharbell squats ndeyekuwedzera pakuita basa, kana iwe uchizviita zvakanaka. Kuwedzera kuremera kumapfudzi ako kunowedzera zvakawanda zvemutoro wako pamutsipa wako zvakare, saka chengeta paunowedzera uremu pamapfudzi. Heino nzira yekuzviita nayo:

1. Mira nemakumbo hip-
2. Isa bhodhoro iri pamusoro pemapfudzi pamisungo ye trapezius (kureva, iyo 'nyama' yemapfudzi). Kana iwe uchinzwa usina kunetseka, unogona kushandisa bhar pad kuti udzivirire shure kwako.
3. Bend the knees and down into squat. Mira apo mabvi ako ari pamakona 90-degree kana usati warasikirwa nemasikirwo emashure ako.
4. Shandisai gumbo nemakumbo muchigadzirisa muviri wenyu nechisimba chakasimba.
5. Zvishoma nezvishoma simira mushure musingavhari mabvi uye dzokorora zvikamu zvitatu zvemashure gumi nemakumi matanhatu nezvitanhatu.

Ngwarira paunoita basa iri kwekutanga. Tanga nechiedza chekuyera iwe unogona kubata nyore uye udzidze kuwana fomu yako yakakwana usati waenderera mberi kunorema barbells.

5 - Smith Machine Squat

Iko Smith Machine squat inogona kunge iri kuwedzera kukuru pane zvaunogara uchiita. The Smith Machine inosanganisira rack ine musimamiti inoshandiswa iyo inofambisa uye ichidzika pamusoro pevashandi vematare. Ikoko kune ngozi yekuchengetedza uko kunobata uremu kana zvichidikanwa, izvo zvinoita kuti zvive zvakanaka kune avo vanoda kutakura zvinorema asi vasina spotters handy.

Iko Smith Machine squat yakafanana neyodhudhudhu yakashambadza, asi iwe unofanirwa kukwanisa kutama uye kuwedzera kuenzanisa uye kunzwa nekuda kwemuitiro usati waenda kune Smith Smith. Heino nzira yekuzviita nayo:

1. Mira nemakumbo hip-
2. Ita bhari iri pamusoro pemapfudzi pamisungo ye trapezius (kureva, iyo 'nyama' yemapfudzi). Ramba uchifunga kuti vamwe Smith Machines vachaderedza uremu hwebhari uye vamwe havangatarisiri pavanowedzera kuwanda kokutanga.
3. Bend the knees and down into squat. Mira apo mabvi ako ari pamakona 90-degree kana usati warasikirwa nemasikirwo emashure ako.
4. Shandisai gumbo nemakumbo muchigadzirisa muviri wenyu nechisimba chakasimba.
5. Zvishoma nezvishoma simira mushure musingavhari mabvi uye dzokorora zvikamu zvitatu zvemashure gumi nemakumi matanhatu nezvitanhatu.

Imwe nyanzvi: pane mhirizhonga pamusoro peSmith Machine uye nekuti vamwe vanotenda kuti inotora muviri kuburikidza nemhando yezvisizvo zvisiri kufamba, izvo zvinogona kukonzera kukuvara nekusaenzana. Ita zvikwata zvakasiyana-siyana mubasa rako uye iwe unogona kuchengeta muviri wako kuenzanisa uye wakasimba.

6 - Plie Squat kana Wese Squat

Iyo Plie Squat kana squat yakakura inosanganisira kusiyanisa pamakumbo ekuisa nzvimbo kunobatsira kutarisa mitsipa yemakumbo munzira dzakasiyana.

Mune plie squat, somuenzaniso, iwe unosanganisira chiduku chinenge chiri mukati mukati memakumbo kunze kwezvakaitika kare. Izvi zvinogona kunge zvakasiyana-siyana kuti uwedzere kune tsika yako kana uchida dambudziko idzva. Ingozvichengeta paunoderedza pasi uye uende chete kusvika paunenge uine mafungiro ekuti uchabvumira. Heino nzira:

1. Tanga mumamiriro ezvinhu akazara nechinobva kune zvigunwe kunze pane imwe nzvimbo inofadza. Mabvi ako achada kugara akaenderana nemaoko ako, saka usaenda kure.
2. Kuti uwedzere uremu unogona kubata dumbbells pamakumbo ekumusoro, dumbbell imwe iri mberi kana barbell pane pamafudzi kana mushure memusoro.
3. Bhodza mabvi uye udzike pasi muchekete, uchengetedze mabvi maererano neminwe, kusina kubvumirana, uye kumashure zvakananga.
4. Ingoenda chete zvakaderera sezvaunokwanisa kunze kwekukanganisa kuchinja kwako kana kuti kuenzanisa kwako.
5. Dzokera shure kuti utange usingavhari mabvi.
6. Dzorerai mapeji 1-3 e 10-16 reps.

7 - Front Barbell Squat

A front barbell squat yakafanana nezvimwe zvipfeko zvakasiyana kunze kwekuiswa kwehuremu.

Muchikwata chiri mberi, iyo barbell inoramba iri mberi kwemafudzi, akachengetwa munzvimbo nekuyambuka maoko pamusoro pebhari kana nechisungo chekudzivirira, sezvakaratidzwa.

Nokufambisa mutoro pamberi pako panzvimbo yekuseri kwako, iwe unoshandura nzvimbo yako yekubwinya uye, nokudaro, shandura chinangwa chekushanda kusvika kune quads. Nemhaka yekuti iwe uri kutakura uremu hupi, iwe unoda kushandisa chiremera chechiedza cheiyi shanduro kupfuura yekare tsika yechikwata squat. Heino nzira yekuzviita nayo:

1. Mira nemakumbo hip-
2. Isa bhodhoro mberi kwemafudzi uye uyambuke maoko pamusoro pebhari kuti uibate panzvimbo yako kana kushandisa kusungirirwa kwepabonde, kungocherechedza mazamu.
3. Bend the knees and down into squat. Nokuda kwekuti uri kutakura mutoro, torsi yako inoramba ichitsiva uye iwe unogona kusakwanisa kuderedza pasi sechepasi, saka chenjerera kuti usakanganise muyero wako.
4. Shandisai gumbo nemakumbo zvishoma nezvishoma mushure musingavhari mabvi uye dzokorora kwema 1-3 mashure gumi gumi nematanhatu.

8 - Rusvingo runogara

Rusvingo huripo rwakasiyana zvakasiyana nemaitiro akafanana kubva apo iwe unobata chimiro chechimiro kana chekusimudzira kwenguva yakati, panzvimbo yekushanda nenzira yose yekufamba.

Ichi chiito chikuru chaunogona kuita chero kupi zvako pasina mimwe midziyo yekukubatsira kuti uwedzere kutsungirira mumuviri wepasi. Heino nzira yekuzviita nayo:

1. Mira pamberi porusvingo (anenge mamita maviri pamberi payo) uye urembedze.
2. Gara pasi uye famba tsoka kusvikira kunze kwamabvi ako anenge angiro-90 degree (kana kuti pedyo iwe unogona kuwana) uye kubata, kuchengetedza bhuku reA abs, kwemasekondi 20-60.
3. Dzoka kuti utange uye udzoke, uchibata squat pamakumbo akasiyana kuti ushande muviri wakaderera nenzira dzakasiyana.
4. Kuwedzera kuwedzera, kubata zviyero, kupinza bhora pakati pemabvi kana kuti rusvingo runogara nemakumbo makumbo.

9 - Rimwe-Legged Squats

Squat imwe-ine jira isiridzo yepamusoro uye imwe yaunofanira kutarisirwa nayo kana iwe uchiita kwekutanga.

Kuisa uremu hwako hwose pane rimwe gumbo kuchakuvhiringidza kuenzanisa kwako nekugadzikana paunowedzera kuwedzerwa kuitiro yako yekuita basa. Iyi shanduro inoratidzirwa nekutsigirwa kubva kubhodhi rekushandisa, iyo inowedzera kunyange yakawanda yehutano dambudziko. Heino nzira yekuzviita nayo:

1. Ita bhodhi yekuita basa shure kwechezasi yako kumashure pamadziro uye uomiririra.
2. Simudza rutsoka rworuboshwe kubva pasi zvishoma, uchifambisa rutsoka rworudyi pedyo nepakati kuti uwane mari yako.
3. Bvumirana nemisungo yerutsoka rworudyi uye, nekuchengeta gumbo roruboshwe rakasimudzwa, rakaderera pasi mu squat (chete sepasi sezvaunokwanisa kutarisira). Iwe unogona kuzorora maoko ako kumadziro kana iwe uchida kuwedzera kuenzanisa.
4. Dzokera shure kuti utange uye dzokorora mapepa ose kuruboshwe rwerudyi usati wachinja majeko.
5. Ichi chiitiko chinorwadza, saka chengetedza pasina bhora uye uchibatisisa chimwe chinhu kuti uenzane.

10 - Kusarudza Zvikwata Zvako uye Kuchengetedza Kwakachengeteka

Mazano Anokurumidza Okusarudza Zvikwata Zvako

• Kana uri kungoedza kuve wakasimba uye woutano kana kuti zvichida uremerwe uremu, chero rudzi rwechikwata runoita.
• Kana iwe uri mutangadzi, kutanga nemuviri wezviremera zviduku uye zvishoma nezvishoma kutama kusvika kuma squats akareruka ndiyo nzira yakanakisisa yekuenda nayo.
• Sezvaunowana zvakanaka pazviri, unogona kutanga pane zvakasiyana-siyana zvakapfuura (mberi squats, barbell squats, uye squats rimwe-jira).
• Kwese kupi zvako kwaunotanga, kuputika ibasa rakanaka kwazvo iro richashanda zvikamu zvose zvemuviri wako wepasi.

Mazano Okunyengedza Zvakachengeteka

1. Chengetedza uremu pamakumbo uye chengetedza zvitsitsinho pasi pasi rose.
2. Chengeta mabvi maererano neminwe.
3. Yeuka kutumira zviuno mumashure panzvimbo pemabvi mberi.
4. Chengetedza mapepa kumashure, chimiro chechisikigo mumucheto wezasi, uye musoro nomutsipa musina zvematongerwo enyika panguva yose yebasa.