Squat
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Ukuxhumana kwe Squat
Squat ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana magulu angapo a minofu kuphatikizapo quadriceps, hamstrings, ndi glutes, zomwe zimapindulitsa monga kupititsa patsogolo mphamvu, kusinthasintha, ndi kusinthasintha. Zochita zosunthikazi ndizoyenera anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa chazovuta zake zosinthika komanso mawonekedwe ake. Anthu amatha kusankha kuphatikiza ma squats mumayendedwe awo olimbitsa thupi pazifukwa zosiyanasiyana, kuphatikiza kupititsa patsogolo masewera olimbitsa thupi, kulimbikitsa kuchepa thupi, kapena kungolimbitsa thupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Squat
- Yambani kusunthako ndikukankhira pachimake, kukankhira m'chiuno mwanu ndikugwada ngati kuti mwakhala pampando.
- Tsitsani thupi lanu momwe mungathere mwa kukankhira m'chiuno mwanu ndikugwada mawondo anu, kusunga msana wanu molunjika ndi chifuwa chanu.
- Imani pansi pa squat, kuonetsetsa kuti ntchafu zanu zikufanana ndi pansi kapena kutsika ngati kusinthasintha kwanu kukulolani.
- Kanikizani mmbuyo mpaka pomwe mukuyambira, ndikuyendetsa zidendene zanu ndikukweza chifuwa chanu mmwamba ndikubwerera molunjika.
Izinto zokwenza Squat
- **Kuzama kwa Squat**: Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zifanane ndi pansi. Izi zimatsimikizira kuti mukuchita zolimbitsa thupi zanu ndi hamstrings mokwanira komanso quadriceps yanu. Kulakwitsa Kwambiri: Kusagwada mozama mokwanira. Ma squats ang'onoang'ono angapangitse kupanikizika kwambiri pa mawondo anu ndipo musamagwire minofu yapansi.
- **Core Engagement**: Phatikizani maziko anu pamayendedwe onse. Izi zimakuthandizani kuti mukhale ndi malire komanso
Squat Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Squat?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndiko kusuntha kofunikira komwe kumagwira ntchito kumunsi kwa thupi, makamaka ntchafu, ntchafu, matako, quads ndi hamstrings. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi mawonekedwe oyenera kuti asavulale. Ayenera kuyamba ndi squats zolemera thupi asanawonjezere zolemera zina. Ngati simukutsimikiza, zimakhala zopindulitsa kufunafuna chitsogozo kuchokera kwa katswiri wazolimbitsa thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Squat?
- Jump Squat: Uku ndi kusinthasintha kwapamwamba kwambiri komwe mumadumpha mophulika kuchokera pamalo otsetsereka.
- Sumo Squat: M'kusiyana uku, mumayima ndi mapazi anu otalikirapo kusiyana ndi m'lifupi mwa chiuno ndipo zala zanu zimaloza kunja pang'ono, kenako ndikugwada pansi.
- Front Squat: Kusiyanasiyana kwa squat uku kumaphatikizapo kunyamula barbell kutsogolo kwa thupi lanu pamtunda wa phewa, ndiyeno kuchita squat.
- Split Squat: Amadziwikanso kuti ku Bulgarian split squat, kusiyana kumeneku kumaphatikizapo kuyika phazi limodzi kumbuyo kwanu pamtunda ndikukwera pansi ndi mwendo wakutsogolo.
Izinto zokufunda ezishisa ezivumelekile Squat?
- Deadlifts: Ma Deadlifts amathandiza squats pogwira ntchito pamagulu ofanana a minofu, kuphatikizapo glutes, hamstrings, ndi m'munsi kumbuyo, koma amatsindika kwambiri pamsana wam'mbuyo, kupereka njira yophunzitsira mphamvu.
- Ng'ombe imawuka: Ngakhale kuti squats makamaka imayang'ana ntchafu zanu ndi glutes, ng'ombe imakweza imatha kulimbikitsa minofu yapansi ya mwendo, kupititsa patsogolo mphamvu ya miyendo yonse ndi kukhazikika komwe kungapangitse ntchito yanu ya squat.
Amaxabiso angamahlekwane kanye Squat
- Zolimbitsa thupi zolimbitsa thupi
- Kulimbitsa thupi kwa Quadriceps
- Zochita zolimbitsa ntchafu
- Zochita zolimbitsa thupi zolimbitsa thupi
- Squats kwa minofu ya ntchafu
- Kulimbitsa thupi kwa mwendo kunyumba
- Palibe masewera olimbitsa thupi a quadriceps
- Kulimbitsa ntchafu ndi squats
- Kulimbitsa thupi kwa ma quads
- Kuchita masewera olimbitsa thupi kwa minofu ya miyendo