Squat
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Ukuxhumana kwe Squat
Squat ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbana ndi magulu akuluakulu a minofu monga quadriceps, hamstrings, ndi glutes, komanso akugwira pakati. Zochita izi ndizoyenera anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga otsogola, chifukwa chakuchulukira kwake komanso kusiyanasiyana kwake. Kuphatikizira ma squats muzochita zolimbitsa thupi kumathandizira kulimbitsa mphamvu, kuwongolera bwino komanso kuyenda, komanso kupititsa patsogolo magwiridwe antchito amthupi ndi kulimba.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Squat
- Pang’onopang’ono pindani maondo anu ndi kutsitsa thupi lanu ngati kuti mwatsala pang’ono kukhala pampando, kusunga chifuwa chanu chowongoka ndi mawondo anu pamwamba pa zala zanu.
- Pitirizani kudzitsitsa mpaka ntchafu zanu zikufanana kapena pafupifupi kufanana ndi pansi, awa ndi malo a squat.
- Imani kwa kamphindi mu malo a squat, kenaka kanikizani zidendene zanu kuti mudzuke pomwe munayambira.
- Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza ndikusunga mawonekedwe oyenera.
Izinto zokwenza Squat
- **Kupewa Kuwonjeza Mawondo:** Kulakwitsa kofala ndiko kufutukula mawondo patsogolo kwambiri, kupitirira zala zapampando. Izi zikhoza kuika mawondo osayenera ndi kuvulaza. M'malo mwake, onetsetsani kuti mawondo anu akugwirizana ndi mapazi anu panthawi ya squat.
- **Kuzama kwa Squat:** Yesetsani kukhala ndi squat yakuya komwe chiuno chanu chimadutsa pansi pa mawondo anu. Komabe, musanyengerere mawonekedwe kapena chitetezo kuti mukwaniritse izi. Ngati simungathe kukwera mozama kwambiri popanda kutaya mawonekedwe, ndi bwino kuchita squat yozama.
- **Njira Yopumira:** Njira yanu yopumira imatha kukhudza kwambiri momwe mumagwirira ntchito. Pumani mpweya pamene mukutsitsa thupi lanu ndikutulutsa mpweya pamene mukubwerera mmwamba
Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Squat?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ma squats ndi gulu loyambira lomwe lingathandize kuti thupi likhale lolimba komanso lokhazikika. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi mawonekedwe oyenera kuti asavulale. Izi zingaphatikizepo kuyamba ndi squats zolimbitsa thupi musanawonjezere zolemera. Zingakhale zothandizanso kukhala ndi mphunzitsi kapena wodziwa zambiri kuti ayang'ane mawonekedwe anu.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Squat?
- Sumo Squat: Mwakusiyana uku, mumayika mapazi anu motalikirapo kusiyana ndi m'lifupi mwake, ndi zala zanu zolozera kunja, musanayambe kugwa pansi.
- Jump Squat: Iyi ndi mtundu wosinthika kwambiri momwe mumadumpha mowopsa mukatuluka mu squat.
- Pistol Squat: Uku ndikusintha kwapamwamba komwe mumachita squat pa mwendo umodzi ndikuwongoleredwa mwendo wina patsogolo panu.
- Squat Yakutsogolo: Mwakusiyana uku, mumayika belu kutsogolo kwa thupi lanu pamtunda wa phewa pamene mukuchita squat.
Izinto zokufunda ezishisa ezivumelekile Squat?
- Ma Deadlifts amaphatikizana ndi squats poyang'ana minofu yam'mbuyo yam'mbuyo monga hamstrings ndi glutes, zomwe zimagwiritsidwa ntchito mu squats koma osati ngati zoyambira zoyambira, motero zimatsimikizira kukula kwamphamvu kwamphamvu m'munsi mwa thupi.
- Kukweza ng'ombe kumatha kuwonjezera ma squats poyang'ana minofu ya m'munsi mwa mwendo, makamaka gastrocnemius ndi soleus, zomwe nthawi zambiri zimanyalanyazidwa mu squats, zomwe zimathandiza kupititsa patsogolo mphamvu ya miyendo yonse ndi kukhazikika.
Amaxabiso angamahlekwane kanye Squat
- Zolimbitsa thupi zolimbitsa thupi
- Zochita zolimbitsa thupi za Quadriceps
- Kulimbitsa ntchafu
- Zolimbitsa thupi kunyumba za ntchafu
- Kugwada pofuna kupeza minofu
- Zochita zolimbitsa thupi za quadriceps
- Kulimbitsa thupi kwapansi
- Chizoloŵezi cholimbitsa thupi cha ntchafu
- Quadriceps yolimbitsa thupi kunyumba
- Kuchita masewera olimbitsa thupi kuti mwendo ukhale wolimba