Nzira Yokuti Usakwanisa Kuita Chikwata Chese Zvakakwana Simudza
Kana iwe ukangokwanisa kuita uremu humwe hurokudzidzira hunoita kuti uwedzere simba remasimba, inzwi, simba, uye simba guru zvingava zvakaoma kusasarudza zvizere zvekudzidzira. Runako uye zviri nyore zvechikwata chakazara kazhinji hazvikanganwi nekunakidzwa kwekuita basa, asi vazhinji vemauto uye vashandi vepuro vanoshandisa squat sechikonzero chepurogiramu yakazara yekudzidzisa uremu.
Uyu mambo wezvinhu zvose zvinowanzoita mamwe mazano uye tsika yekuziva. Zvisakarurama zvakaitwa zvikwata zvizere zvinogona kutungamirira kukuvara saka zvinokosha kuti udzidze kuita squat zvakachengeteka. Chikamu nemumwe munhu akadzidziswa kana kuti mutambi wechikoro anogona kukubatsira kuwana ruzivo uye kuvimba paunoita squat. Inokurudzirwa kuti iwe uone nechiremba wako usati watanga chero humwe hutori hwemitambo.
Pano pane mazano ekugadzirisa nekugadzirisa kwakakwana kwechikwata chekuita.
Shandisa Squat Rack
Kushandisa racot rack kunogadzirisa kuchengetedzwa kwechikwata chekudzidzira. Iine cage yakazara yekubata bhari kana iwe usingakwanisi kumira kumashure. Isai kuchengetedza kubata pini pasi zvakakwana zvokuti iwe unogona kuita chikwata chakakwana asi chakakwirira zvakakwana kuitira kuti chidzivirire kuputsika kwese kwehutano pamuviri wako kana iwe uchinge usiri kukwira.
Ita Maoko
Isa maoko ako zvakashata pabhari kuti uchengetedze bhari muyeri kana iwe uchibuda kunze kwechikwata.
Tora bhar nechisungo chakavharwa kusvikira iwe uchiziva zvakakwana nekubata kwebha kuti uende kunzvimbo yakasununguka.
Uine maoko ako munzvimbo yakarurama, iwe unofanirwa kutarisa zvakananga pakati pebhari. Dhaka pasi pebhari kuchengetedza maoko ako munzvimbo.
Bar Position
Pane zvipo zviviri zvakajairika zvekuisa nzvimbo.
- Iyo yakakwirira: Bhari inosara kumusoro kwepamusoro pedtoid mumucheto wemutsipa; maoko akawandisa kupfuura bandu kubhiti.
- Nzvimbo yakadzika: Bhari inosara pamucheto wezasi wepakati pemugwagwa we trapezius uye mushure mekupedzisira kunzvimbo yedunhu; unoisa zvishomanana zvishoma kupfuura mazamu akafara. Izvi zvinotora nguva yakareba kuti dzidzidze asi zvakakosha zvakakwana pamagumo sezvo inopa rakaisvonaka rakafuridzirwa; kuti abate bhari uye inopedza nguva pfupi yekusimudza. Zvose izvi zvinobatsira kuisa mutoro wakakwirira pane bhari.
The Lifting Belt
Bhanhire harisi kudiwa kuvanhu vakawanda. Kana iwe uchitenderera nebhanhire iwe unokundikana kukudziridza nheyo yakasimba inodiwa kuti usimudze zvakananga uremu pakutanga. Zviri nani kusimudza zvakanaka mukati mehutano hwako pakutanga uye ugobatana nemisungo yehutano huri nani pane kuvatsigira nemhando yekubatsira munguva pfupi purogiramu yekudzidzisa .
Head Angle
Kutarisa kumusoro kune anenge gumi kusvika kune makumi maviri-degree angle pamberi pako iwe uchachengeta musoro wako mukugadzirisa kwakakodzera kwesimudzira kuti ugare mberi zvakanaka.
Kudzokera Positioning
Tora musana wako musingarereki nenzira yakanyanyisa arched. Dzivisa kutenderera kumucheto kumashure.
The Lift Movement - Stepping Out
Simudza mbambo kubva kune zvikorekedzo nemakumbo ako uye kwete nekutambanudza musana wako.
Tora imwe nhanho shomanana kumashure inoteverwa nechechipiri chiduku chiduku neimwe rutsoka. Gadzirisa tsoka dzako zvishomanana kupfurikidza nebandauko paupamhi.
The Lift Movement - The Descent
Ne tsoka dzako zvakafanana zvakaparadzana, tora kufema kwakadzika. Nzvimbo inotanga nehudyu yako ichidzokera kumashure, uye kwete nemabvi ako achikotama. Kushushikana pachiuno kunobvumira muviri kudonha pasi uchiri kuchengeta makumbo akadzika muhukama hwakanamatira pasi. Iko kunounzawo mukutamba yakasimba yeuchi hip flexors uye inowedzera panguva yekufamba. Iwe ikozvino une simba rinoshamisa remushonga unoita kuti muviri uite.
Ita izvi nekumira mumusuo uye uchibatisisa pamusuo nemaoko maviri. Dzorera rimwe rutsoka kure kure negonhi uchiri kubatisisa. Dzorera kumakumbo ako, zvino radza matanho ako pasi. Kana iwe ukasunungura musuo, iwe uchawa shure, asi cherechedza kuti maziso ako ari pasi anenge ari pedyo nechepamusoro kune pasi. Iyi ndiyo yakakodzera nzvimbo yepamusoro pasi.
The Lift Movement - The Bottom
Pane imwe nguva pasi pekusimudza, tanga kufamba uchikwira kumusoro uchitanga kukwira pabha nemaoko ako panguva imwe chete uchiwedzera chifuva chako uye musoro wako. Kuita izvi kunopesana nekukura kwebhari sezvo iwe wakaswedera pasi pasi pekusimudza.
The Lift Movement - The Ascent
Bhari iri kutama uye iwe unoda kuchengetedza uremu huri pakati nepakati kuti udzoke chikamu chetsoka, kwete pamakumbo ako. Kurumidza kuvhara bhara munzvimbo yose yekusimudza kusvikira iwe wasvika pane imwe nzvimbo iyo inofanira kumira, kureva kusvika kumagumo kumusoro. Chengetedza kutonga kwebhari nguva dzose.
Dzokera kuRack
Tora matanho maviri kusvika matatu matatu kumashure. Ita kuti iwe uise bhora muzvikoreko usati watendera kuenda.
Kuita chikwata chakazara nenzira yakarurama kuchavandudza musimba wako, simba uye simba uye ndeimwe yezvose zvakanakisisa muviri wose maitiro aunogona kuita.
Chinhu
Danny M. O'Dell, MA CSCS * D, mumiriri weExplosively Fit, Nine Mile Falls, WA.