Waukulu > Mayankho Abwino Kwambiri > Mitundu ya squat - mafunso wamba

Mitundu ya squat - mafunso wamba

Kodi pali mitundu ingati ya squat?

2 Zotsatirazisquatzolimbitsa thupi zimagwiritsa ntchito zida zosiyanasiyana kuti zikwaniritse ma quads anu ndi ma glutes ndikumanga mphamvu zochepa zamthupi.
  • Barbell KutsogoloWopanda.
  • Barbell KubwereraWopanda.
  • DumbbellWopanda.
  • GawaWopanda.
  • Lunge Wolemera.
  • KuthyolakoMagulu.
  • Maganizo OnseWopanda.
  • Smith MachineWopanda.





Ndiye mukuganiza kuti mumadziwa miyendo? Chabwino, ndili ndi nkhani kwa inu nonse simukudziwa zama squats! Chifukwa ndili pano lero kuti ndikuuzeni za mitundu 10 yabwino kwambiri komanso yotchuka kwambiri ya barbell squat kunja uko, kuyambira pamndandanda ndi zina zosazolowereka kwambiri ndikudziwerengera tokha pakati pazosiyanasiyana za barbell squat! mukakonzeka, tiyeni tiyambire ndi nambala 10! Wolemba nambala 10 ndi Zercher squat! Ndipo chenjezo loyenera, kukwezaku ndi nkhanza! Kuti mudzikhazikitse nokha, mutha kukhazikitsa zingwe za J ngakhale ndi zigongono zanu kapena kuchita zomwe ndimachita ndikukweza chitsulo chanu pa ntchafu zanu pansi, ikani barbell m'khutu la zigawenga zanu komanso pamutu wanu, kenako yambani izi Kubwereza.

Zoyipa zomwe zimakhudzana ndi Zercher ndikuti ndizovuta komanso zopweteka. Squat sikuti imangogwiritsa ntchito ma glutes, komabe, ndipo ma quads amakulitsa mphamvu yakumbuyo, makamaka mumisampha, imamanga maziko olimba, kuphatikiza kuyeserera kwa ma biceps, ndikuthandizira kukonza mawonekedwe anu akutsogolo. Ngati mungathe kutenga ululu wa Zercher Squat, inde! Squat yapamutu imabwera m'malo 9! Chimene muchite ndikugwirani chitsulo pamwamba pamutu panu ndi magongono anu owongoka.

Ndipo onetsetsani kuti bala limakhala pamwamba pamiyendo yanu nthawi zonse. Kusunthaku kuyenera kukhala kofanana ndi squat wabwinobwino. Koma mukakhala ndi bala pamwamba pamutu panu, kuwonjezeka koyambira kumathandizanso kukonza kusamvana pamunsi panu, m'chiuno ndi matako.



Yambirani kusiyanaku tsopano kuti muwonjezere pang'onopang'ono kulemera kwakanthawi. Komabe, gwiritsani ntchito kukwezaku makamaka kuti muchepetse kuyenda kwa thupi ndi mayendedwe osiyanasiyana. Nambala 8, tagawika squats ndi mabelu.

Khalani mkati ndi mawonekedwe abwino kuti mukamapanga 90-degree angle ndi miyendo yonse. Tsopano, pakati pa kulemera ndi kuyenda, squat yamtunduwu imangoyang'ana pachimake ndi kukhazikika kwapakati. Sungani mavutowa kudzera muma glute ndi ma hams anu ndikukwera ma quads anu kumtunda.

Ndikusiyana kwamiyendo imodzi, mutha kuyang'ana mbali iliyonse payokha kuti muchotse kusayenerera. Chotsatira cha kuwerengetsa ndi barbell hack squat, yomwe ndimakonda kwambiri popanga ma kilads quads. Bokosi likakhala kumbuyo kwanu kwa ana amphongo, gwadani pansi ndikunyamula barolo kumbuyo kumbuyo kwa mkono.



Mukufuna kukankhira ndi zidendene zanu ndikukwera ma quads anu! Khalani pamalo owongoka pakubwereza kulikonse. Mudzawona kuti pamtambo wakumbuyo pamakhala zocheperako, ndikupangitsa kukweza kumeneku kukhala kochepa kwambiri ndikukhalanso ndi squat! Nambala 6 pamndandanda ndi sumo squat! m'lifupi mwamapewa kupatukana, zala zakoloza kunjaku. Gulu lonselo limatsanzira squat wamba.

Khalani ndi maziko olimba komanso osalowerera ndale. Dzichepetseni kuti miyendo yanu isweke, ngati kusinthasintha kumalola mawondo kupitilizabe kuloza kumapazi anu. Squat iyi imayang'ana glutes ndi ntchafu zanu kuposa mawonekedwe wamba.

Takonzeka kunyamula zolemera zolemera? Chifukwa nambala 5 ndi pin squat, yomwe imadziwikanso kuti pansi-up squat, zochitikazo zimangoyang'ana kwambiri kayendedwe ka squat. Ndi barbell yopumula pazikhomo zachitetezo cha squat rack, yambani mpaka pansi, kanikizani kulemera kwake kumtunda, kenako muchepetseni kulemera kwake kuti muwonetsetse kuti aliyense akuyamba mpaka kutha pomwe amaimilira. Tsopano pali zifukwa zikuluzikulu ziwiri zomwe mungafune kuwonjezera squat pazomwe mumachita.



Choyamba, mutha kuyika zikhomo zotetezera pamalo ocheperako kuti mugwiritse ntchito mayendedwe anu, kapena mutha kusintha zikhomo kuti mugwiritse ntchito chilichonse chomwe mungakhale nacho kuti muthe kuphunzitsa ndi zolemera zolemera kuposa momwe mumafunira. Njira yabwino yosinthira ma reps anu. Kuphatikiza apo, chifukwa rep iliyonse imazizira, kusowa kwa kutanuka kwa minofu kumapangitsa kukhala kovuta kwambiri kuchita. Tsopano nambala 4 ndikosiyana kwamasamba komwe sikukuzindikirika moyenera momwe ziyenera kukhalira

zwift hacks

Ndikulankhula za squat. Mukusiyanasiyana uku ndi mawonekedwe a squat, mupanga kugwiritsa ntchito bokosi kapena benchi yomwe imakulolani kuti mukhale pansi. Bweretsani miyendo yanu kufanana kapena pansipa, kutengera zolinga zanu.

Zachidziwikire kuti benchi yomwe ndikugwiritsa ntchito munkhaniyi ikufika pang'ono pazomwe ndimakonda ndikukhala pamtunda, mukufuna kuziyika zonse. Osangokhala yopanda kanthu kenako ndikukankhira zolemetsazo. Inde, kusiyanaku ndikwabwino pophunzitsa othamanga atsopano kukhala olimba, komanso ndizothandiza pakupanga mphamvu kwa othamanga apakatikati.

Pa squat pobisalira, bokosilo limalimbikitsanso kuyimilira kwakufa komwe kumathandizira kukonzanso kubowoka. Nambala 3 ndi squat yakutsogolo. Zosinthazi zimamalizidwa ndi barbell kutsogolo kwa deltoids mukakweza, mutha kuwoloka manja anu ndikuyika manja anu pa bar kapena kugwiritsa ntchito bwino.

Mukakweza m'manja, zala pansi pa bala mukakweza kulemera kwake, iwo omwe ali ndi mavuto oyenda m'manja ndi ma triceps ndi ovuta kwambiri ndi cl koma izi zimawerengedwa kuti ndi zotetezeka komanso zotetezeka. Ndikofunika kusunga magongono anu momwe angathere kuti kulemera kusapite patsogolo. ts wowongoka ndi kumasula msana ndi mawondo.

Tisanafike pamitundu iwiri yotchuka kwambiri. Nawa malingaliro angapo olemekezeka ngakhalenso ma barbell squats, komabe ndi njira zina zabwino kwa oyamba kumene, kapena kwa iwo omwe sangathe kuchita squats pafupipafupi chifukwa chovulala.

Choyamba tili ndi squat of landmine. Ngati mulibe cholumikizira pano, mutha kuyikapo bala limodzi pakona la chipinda kuti muchite izi. Yesetsani kulowa mozama mokwanira kuti magoli anu agwire pamwamba pa maondo anu kapena matumbo anu .

Kutchula kwina komwe tidzakambirane ndi chikho cha chikho. Mutha kugwiritsa ntchito kettlebell kapena dumbbell, yomwe ndi njira ina yabwino yopangira kuzama kwa squat. Tsopano wothamanga ndi high bar squat.

Mwanjira iyi, mzati wayikidwa pamsampha. Mwa kufinya masamba anu amapewa palimodzi, mumapanga shelufu yoyikapo bala. Izi zitha kukhala zovuta kwa ena chifukwa kuyenda kwama phewa kumatha kuchepa.

Pakukweza uku, thupi lakumtunda limakhalabe lowongoka, lofanana ndi squat yakutsogolo. Gwirani kapamwamba pamwamba pa metatarsus pakukweza kwanu kuti muwonetsetse bwino. Kulimbikitsidwa kwambiri kumayikidwa pa ma quads kuti akutulutseni dzenje.

Pomaliza, kusiyanitsa kotchuka kwa barbell squat ndi low bar squat! Zomwe ndimachita nthawi zonse! Kuti mumalize squat yotsika, ikani bar 2 mpaka 4 mainchesi kumbuyo kwanu kuposa squat yayikulu. Zimapuma pamapewa anu kumbuyo. Chifukwa cha kapamwamba kamene kali kumbuyo kwanu, muyenera kutsamira thupi lanu patsogolo kuposa bala lalitali.

Izi zimakupatsani mwayi wosuntha cholemera kwambiri poyerekeza ndi mitundu ina. Izi zimawapangitsa kukhala otchuka pakati pa magetsi. Uwu ndi umodzi mwamalo otchuka kwambiri a squat, ndikupangitsa kuti ukhale chosangalatsa kwambiri kwa othamanga onse amphamvu.

carbs ndi kugona

Mitundu yanu ndi ma glutes anu azikhala opsinjika kwambiri, chifukwa chake yembekezerani zopindulitsa zina. Ndipo ndiye mndandanda wathu! Ngati mwakonda nkhaniyi, dinani pamenepo. Ndemanga pansipa, tidziwitseni zomwe mumakonda kwambiri squat ndipo monga mwa nthawi zonse, lembetsani kuchanichi chifukwa tili ndi nkhani zambiri posachedwa.

Mpaka nthawi yotsatira!

Ndi squat iti yomwe ili yabwino kwambiri?

5Bwino KwambiriKusiyanasiyana kwa Kumanga Minofu Yamiyendo
  • KumbuyoWopanda. The bala kumbuyosquatakuganiza kuti ndiimodzi mwamaulendo atatu akuluakulu (squats, deadlift, ndi benchi atolankhani).
  • KutsogoloWopanda.
  • GobletWopanda.
  • BokosiWopanda.
  • Kugawanika kwa BulgariaWopanda.
07.14.2017

Ndi ma squat amtundu wanji omwe amakupangitsani kukula kwambiri?

Mitundu ya MaguluBwinoMbuyo
  • Kulemera kwa ThupiMagulu. Izi ndizokhazikikasquatndi zida zolimbitsa thupi zero.
  • Kuphatikiza (Sum)Magulu.
  • OnetsaniMagulu.
  • Plyometric (Pitani)Magulu.
  • GawaMagulu.
  • GobletMagulu.
  • Barbell KubwereraMagulu.
11.30.2014

Chifukwa chake anthu, lero ndi tsiku loyamba la 100 Squat Challenge. Sindinachitepo squats 100 motsatira masiku 30. Chifukwa chake ndimaganiza kuti ndibwino kuti muwone ngati china chake chikusintha m'deralo, tepi yanga ndipo ngati mukufuna kuphunzira kuyeza m'chiuno kapena matako, pitani.

Kwenikweni, mumayendetsa tepi mozungulira nsonga ya poop yanu, yomwe ili pomwepo kwa ine, ndipo ndizo zonse zomwe ndili nazo chifukwa cha majini anga aku Asia, kapena majini anga. Mchemwali wanga ali ndi bulu wabwino. Chabwino ndiye muzungulira pomwepo, mapazi pamodzi, mubweretse m'chiuno mwanu. 37 ndi kotala.

Chabwino ndiye ili ndi tsiku loyamba. Tiona zomwe zikuchitika masiku 30! Nyengo inali yabwino kwambiri ku LA. Lero ndi langwiro chabe. - Ndikudziwa kuti ndibwino kusakaniza monga choncho.

Mukudziwa, zizolowereni, ngati ma reps 15. - Otsika ndikukweza. - Otsika --- ndikukweza, mukuwona, sizoyipa kwenikweni - Ndikukonzekera ulendowu. - Inde! - Ndichoncho.

Maganizo anu. Ndi izo apo. Ndi njira yokongola - Inde, ndikumva mukuyankhula. (akuseka) - Inde, chiuno chimalankhula.

Kuzungulirazungulira. - Ndikuwona nkhani yazinthu zolimbikitsa mu ndemanga pazakudya zanga kuchokera kwa anthu omwe asintha miyoyo yawo. - Francis akubwera, inde! (Kulankhula pagulu) - 50-50! Tili pakati pamenepo. (Kukuwa kwa agalu) Lekani kuseka! Ndine wachisoni! - Bendani pakati.

Pansi ndi pamwamba. Pansi ndi pamwamba. Ndili ndi zidendene zingapo ngati, miyendo chonde, musandisiye lero. (anaseka) O munthu.

Kodi mudadya kale kadzutsa, aliyense yemwe muli mdziko lapansi? Magulu tsiku lililonse. Mwaphunzira kale lero? - Ndidachita izi zisanachitike, mwina mwina silinali lingaliro labwino kwambiri. - Ndizachilendo chifukwa ndimawerengabe m'mutu mwanga - Osamawerenga! Tsegulani masamba anu. (Kuusa moyo) Tatsikira pansi - Pitani mozama, anthu! - sindingathe! - Inde mutha. - Ndikafika pozama, ndigwera pansi - Woo! Mverani ma gluti amenewo, mverani ma quads awa. (Cameraman aseka) - Ndipo khamulo likubangula! - Wina, ndipatseni ine - O Mulungu wanga - anthu 10, naini, eyiti, 7.77, tatsala pang'ono kufika - ndili pamoto! - Woo! Woo! - Inu anyamata, ndikufa.

Ndigwa - ndikugwira masamba amapewa ndi mpando wako. Wanu --- Woo, ndataya malire. (akuseka) - O, zili bwino! Chabwino, awiri enanso. Chimodzi.

Ndi kukoka choyambitsa. Sakanizani kulemera kwake mu mipira ya mapazi anu pafupi ndi chala chanu chachikulu. Zimathandizadi.

Ndimakonda chovala chako, umawoneka wotentha. - Oo Mulungu wanga - Ndipo zidzakutenthetsani miyendo yanu.

Tsopano khalani otsika.90, tidakali ndi 10. Ndipo pansi ndikugwada.

Ndipo timasinthana anthu. Mmmm hmm. Chabwino, inde, ndayesetsa kusangalala chilimwe.

Ndidachita Julayi ndisanakhale ndi makamera kumaso, ndiye - Woo! Tiyeni tichite izi. Abale, tidafika lero pa 30 pazovuta 100 za squat. (Ana achimwemwe) Ndine wokondwa kwambiri chifukwa zikutanthauza kuti, inu ndi ine, aliyense wa ife tangopeza squats 3,000.

kuwunika kwa pivot switchblade

O mulungu wanga yemwe amachita izi Ndi choncho, wopenga kwambiri. Ndine wonyadira kuti ndidzayankha mlandu. Gwiritsitsani nthawi ya 9 koloko nthawiyo, ndipo sindinaphonye.

Ndi kuti munali komweko ndikuphunzitsa ndi ine, khalani ndi moyo, tsiku lililonse masiku 30. O mulungu wanga, miyendo yanga imamva zolimba, ndimamva kuti ndine wolimba ndipo ndimamva bwino kwambiri. Potengera kusinthika, malingaliro, malingaliro, ndikumva kulimba.

Ponena za ph tiyeni tiwone zomwe zidachitika sichoncho? Chifukwa chake, ma squat 100 patsiku, kuphatikiza ndimachita masewera olimbitsa thupi ku malo ochitira masewera olimbitsa thupi, osati owonjezera, koma ndidasintha machitidwe anga olimbitsira thupi, ndidadyanso kalembedwe kabwezeretsedwe ka masiku 28 kotero ndidachepetsa thupi lonse. Chifukwa chake tiwone zomwe zimachitika potengera manambalawo. Nthawi yomaliza kuchita izi ndinali ndi 37 ndi kotala.

Zikuwoneka ngati ndili ndi zaka 37. Palibe zodabwitsa, chifukwa ndikudziwa kuti thupi langa silisintha kwambiri chifukwa cha chibadwa changa, makamaka mdera lamatako. Koma zimatengera, thupi lililonse limasiyana.

Ndinawona zithunzi zina pa Instagram za anyamata muli ndi izi, ndani, kusintha kwamisala patangotha ​​masiku 30 okha. Ichi ndichifukwa chake sindikufuna kuti mumve chisoni ngati simunasinthe mwakuthupi. Sichoncho? Kumbukirani, thupi lanu ndiye chipolopolo chanu.

Ndinu oposa khungu lanu. Ndizo zonse zomwe zidachitika pamavuto awa a 30. Kodi mudapambana mukamaganiza kuti musiya? kupitiriza ngakhale kuti zimapweteka kwambiri? Nthawi zonsezi zidakuphunzitsani kukhala olimba mtima.

Zinakuphunzitsani mphamvu. Ndipo sikuti zidzakuthandizani kuchita masewera olimbitsa thupi, zidzakuthandizaninso muzinthu zina m'moyo wanu. Ndine wokondwa kwambiri nanu kuti mumadziwa kuthana ndivutoli ndi ine, khalani odalirika ndikungopirira.

Sizovuta. Ndikufuna kuchita ina, choncho ndidziwitseni mu ndemanga pansipa gawo lachiwalo lomwe tiyenera kuchita. Kodi iyenera kukhala ngati 100 Crunch Challenge? Zovuta zankhondo 100? Sindikufuna kuchita zovuta za 100 za burpees, sizomwe ndichite choncho musandifunse ngati ndichita izi.

Chabwino anyamata, zikomo kwambiri ndikukuwonani nthawi ina. Tsalani bwino! ♪ Pitirizani kuchita zomwe mumachita ♪♪ Chitani zomwe mukuchita ♪♪ Chitani zomwe mukuchita ♪♪ Chitani zomwe mumachita

Kodi mitundu isanu yamasamba omwe atchulidwa m'nkhaniyi ndi iti?

Mitundu 5 yamasambamutha kuchita pakadali pano kuti mulandire zofunkha zolimba
  • OnetsaniMagulu(Maseti 4, masekondi 30)
  • Mpando Wamodzi WopandaMagulu(Maseti 4, ma reps 12)
  • LonseWopandaKudumpha (magawo atatu, ma reps 15)
  • MbaliWopanda(Maseti atatu, ma reps 12)
  • GawaWopandaMitundu (3 sets, 12 reps)

Chenjezo, nkhaniyi ili ndi nkhanza zazikulu za mawu akuti barbell, chikuchitika nchiyani? Ambiri a inu mwandipempha thandizo kuti ndithane ndi kupweteka kwa mchiuno ndi kupweteka m'mapewa kwinaku ndikunyinyirika. Chifukwa chake ndidaganiza kuti ndikufuna kutengera mutuwu lero ndikupatsa inu omwe mumachita zolimbitsa thupi chiyembekezo kuti yankho lomveka bwino ndi miyezi yophunzitsira bwino komanso kuyenda kuti amasuke, koma mpaka izi zitachitika, pali kukonza mwachangu zomwe mungagwiritse ntchito lero. Ndangowombera nkhani imodzimodzi kuti ndithandizire kuthana ndi kupweteka kwakumbuyo kwakufa.

Chifukwa chake ngati mungaphonye nkhaniyi, ndikulumikiza iyi m'derali pansipa. Ndikutsimikiza kuti ambiri mwa inu bala lolunjika ndi mfumu zikafika pamagulu chifukwa ndi chinthu chokhacho chomwe muli nacho kapena chifukwa palibe china chabwino kuposa icho, ndikufuna kuti mutenge kanthawi ndikuganiza za magiya anu olowera kupita patsogolo kuyambira pantchito yanu, nsapato zolimbitsa thupi, lamba wolemera, zingwe zamanja, ndipo mwinanso kubweretsa thumba lanu laling'ono lachoko ngati masewera olimbitsa thupi anu atalola, koma chomwe ndikutanthauza ndichakuti nthawi zonse pamakhala njira zokulitsira masewera olimbitsa thupi, ndipo ndizomwe tidzachita lowani ku nkhani ya Lero lankhulani zifukwa zinayi zomwe chitetezo? Ma squat atha kukuthandizani kuti muthe kulimbitsa mwendo wanu mulingo wina ndikukhala achilungamo, ndidatenga malo anga otetezera miyezi ingapo yapitayo kuchokera ku Gronk Fitness chifukwa ndinali ndisanagwirepo ntchito ndi omwe ndinali ndi chidwi chofuna kuwona ngati zingathekadi ndikubweretserani zabwino mwendo wanga wamiyendo ndipo monga nthawi zonse, ndimayenera kudziyesa ndekha ndisanakugawe zotsatira zanga ndi inu anyamata, koma tisanayambe, tiyeni tichite mwachidule mawonekedwe a squat, squat ndi amodzi masewera olimbitsa thupi abwino kwambiri omwe mungachite kuti mumange minofu ndikulimbitsa miyendo yanu, palibe amene angatsutse kuti ndikoyenda kosangalatsa komwe kumathandizira kuyimba kwanu, ma quadriceps, ndi ma khosi. Ndipo pali mitundu iwiri ya barbell squat, kutengera momwe Baibulo lilili paphewa panu, mukayika chovala pamapewa ndi khosi chimatchedwa chovala chapamwamba, chomwe ndimakonda thupi likakhala lanu amatchedwa wotsika kwambiri wa bar ndipo sindingapite mwatsatanetsatane pamitundu iwiriyi.

Chifukwa chake ngati mukufuna kudziwa zambiri ndili ndi nkhani yokhudza izi, ndipo ndikulumikiza gawo ili m'munsiyi, koma kusiyana kwakukulu pakati pawo kumakhudzana ndikukhazikika kumtunda ndikofunikira anyamata, high squat squat ndipamene torso yanu imayenda kwambiri ndikukwera kuchokera. Zowongoka ngati squat yakutsogolo yokhala ndi bar bar squat, komabe, torso yanu ili bwino kwambiri. Zofanana ndi zakufa, tsopano mukuyenera kunena kuti kusiyanasiyana kumafunikira zinthu zitatu ndi chimodzi Kwambiri kuyenda phewa ndi chifuwa kuti mufike Pofika ku bar ndikuchigwira bwino Nambala yachiwiri, thunthu labwino kwambiri komanso mphamvu yakumbuyo kuti muchepetse kuvulala msana , ndipo nambala wachitatu, pali zina zazing'onoting'ono koma zofunikira kwambiri zopindika ngati chiuno ndi mawondo zomwe zingapangitse kusiyana ngati zilipo Zokhudza kupewa kuvulala ndi magwiridwe antchito ndi kukweza kulikonse Ndiye chitetezo chimayamba liti? Chifukwa chachikulu chomwe squat chitetezo nthawi zambiri chimakhala chachikulu kuposa squat wamba ndikuti simuyenera kuda nkhawa za kuyenda paphewa kapena pachifuwa mukamagwira barbell chifukwa chazanja ndipo makamaka makina a squat wachitetezo mkati zomwe mumasuntha thupi lanu lokha komanso zomwe mungatchule kuti mawonekedwe abwino, ndiye kuti funso lomwe mungakhale nalo m'malingaliro anu pompano ndikuti muyenera kukhala mukuchita zotchinga ku squat yachitetezo bwino, tiyeni tilowe mkati kuti tiwone The Mapindu Anayi Akuluakulu a Safety Squat tsopano ndi nambala wani ya Squat ya Chitetezo popereka bata lokhazikika, kupsinjika pang'ono kumunsi, komanso kupsyinjika m'chiuno ndi mawondo. Izi ndichifukwa choti Barat ya Squat imakhala pang'ono pang'ono kuposa barbell wamba ndipo imakukankhirani kutsogolo, kukukakamizani kuti mulimbane kuti mukhale owongoka kuti mukhale owongoka pang'ono kuposa e A squat yayikulu komanso owongoka kwambiri kuposa squat yotsika mu Malangizo Abwinobwino thupi lanu litakhala lolunjika bwino pali kumbuyo kwanu, komanso ndi squat yachitetezo, kukakamizidwa kumasunthira kwambiri kumiyendo yanu, zomwe chitetezo chimalepheretsa kuti maziko anu agwe, ndikupangitsa kuti chiuno chanu ndi K. athe kutsegula ayenera kupereka mwayi wopindulitsa Udindo wa squat wokhala ndi chiopsezo chotsika kwambiri chovulala kuti awonetse izi mwanjira yabwino kwambiri.

kuwongolera kwamaondo a bontrager

Ganizirani za kusiyana pakati pa maubale ndi ma squats. Pakufa, kulemera kwake kuli kutsogolo kwa mphamvu yanu yokoka, zomwe zikutanthauza kuti ndikofunikira kugwiritsa ntchito msana wanu kukoka barbell pansi kwenikweni kulibe kupsyinjika kwakumbuyo. Izi ndizofunikanso kudziwa chifukwa Gulu Lachitetezo Bar amaika katundu chimodzimodzi pakatikati pa mphamvu yokoka, imakupangitsani kukhala ndi mawonekedwe abwino mukamanyinyirika, monga ndidanenera poyamba, ndiye ngati mukuvutikadi ndi squat, mutha kukhala ndi Safety Bar Kuthandiza Kupeza Phindu Lonse La Magulu Awiri A Magulu A Chitetezo Tsopano Ndi Njira Yabwino Yothamangitsira Anthu Omwe Ali Ndi Matenda Ovutika Osayenda sayenera kudabwa chifukwa izi zimapangitsa kuti tikhale moyo wongokhala, anthu ambiri amakhala ndi malo amapewa ndi chifuwa komanso otsika Okhazikika kumbuyo komwe sichinthu chachilengedwe Koma ndizofanana ndi momwe moyo ulili masiku ano Ngakhale mutachita masewera olimbitsa thupi tsiku lililonse, ndi maola ochepa Poyerekeza ndi tsiku lonse, timagwira ntchito pa desiki lomwe mwina silingasunthe konse99% ya nthawiyo, pomwe ners alibe phewa loyenda molunjika, ndipo zigongono zawo zimasiya kuloza kumbuyo m'malo moyang'ana pansi, zomwe zimagwera mumutu wawo wonse kuti squat ikhale yopanda ntchito komanso yowopsa kumene yankho lalitali kuti mugwire ntchito poyenda pogwiritsa ntchito njira zingapo zolimba komanso zosasunthika.

Koma izi zimatha kutenga nthawi, chifukwa chake chitetezo chimatha kukhala njira ina yabwino pakadali pano chifukwa pali kutembenuka kwenikweni kwa phewa momwe zigwirizizo zili patsogolo pa thupi lanu, komabe ngati muli ndi kuyenda koyenda bwino, ndibwino kuzindikira apa kuti kutha kutulutsa phewa lanu mu equation mukamachita squat kumatha kukulitsa chisamaliro chamapewa anu ndikuchira chifukwa chifuwa ndi phewa lanu makamaka zimayika kupsinjika thupi lanu, ngati mnkhoswe wa Notre Dame , squat yachitetezo imatha kukuthandizani kuti mukhale okhazikika Izi ndichifukwa choti m'kupita kwa nthawi thupi lanu limazolowera momwe limakhalira pomwe limalimbitsa mutu wanu ndi miyendo, potero kulimbitsa magulu olimba am'mimba omwe angakuthandizeni kukhala owongoka. Movement Guys, muyenera kulingalira za chitetezo cha squat bar monga cholumikizira chomaliza pakati pa squat yakutsogolo ndi chiwombankhanga. Mofanana ndi squat yakutsogolo, mudzapezeka kuti muli pamtondo, koma mwapambana - simukuyenera kulimbana ndi mapewa anu kuti mukhalebe ndi chigongono ndi chifuwa Pakati paulendo wonse komanso ngati mukufa, mutha gwiritsani ntchito squat yachitetezo kuti muphunzitse zida zanu zifuwa, diamondi ndi misampha.

Koma osakhudzanso msana wanu, kwa inu omwe simutha kugwedeza kapena kufa. Chabwino, squat wachitetezo atha kukuthandizani kuti muthe kulimbitsa thupi lanu pamlingo wotsatira ndi nambala yoti squat yachitetezo ikhale yothandiza kwambiri chifukwa chake imagwirizana ndi magulu ena ambiri otsika omwe akuyenera kupita osanena kapena kuwonekeratu kuti mukuchita Kuchita masewera olimbitsa thupi Kutha Kukuthandizani Kuti Mukhale Olimba Ndi Zochita Zina Pakulimbitsa Thupi Izi ndi zomwe muyenera kuchita pofika pagulu lachitetezo chifukwa mawonekedwe amakukakamizani kuti mukhale. Mphamvu ndi minofu yolimba yomwe mungapeze nayo itha kuthandiza, kuti mukhale bwino.

Zochita zina monga mabokosi opachikidwa pamiyendo yama squat m'mawa abwino ngakhalenso mapapu poyenda mosatekeseka ngati nawonso mukufuna kutero, ndikudziwa kuti ambiri a inu mwina mumakonda dumbbells, koma mutha kugwiritsa ntchito kulemera kwambiri osagwiritsa ntchito chitetezo squat Kukhala ochepa chifukwa cha kugwira kwanu mwamphamvu Komanso ngati muli ndi mavuto osunthika paphewa Simungathe kulumikizana molondola ndi cholembera m'mapewa anu ngati mukuvutikira nthawi zonse kuteteza thupi lanu lakumtunda kuti lisakomoke, ndiye kuti tsopano muli ndi zodabwitsa zonse Mverani Ubwino wa squat wachitetezo yemwe barbell yolunjika sayenera kuchita zikafika ku squats? Limenelo ndi funso apa, monga anyamata nthawi zonse, yankho silovuta. Inde kapena ayi Yankho lolondola likugwirizana ndi mayendedwe omwe mumakonda mutavulala komanso zolinga zina Tiyeni tiwone motere, gulu la Safety Squat limapindulitsanso chimodzimodzi ngati barbell yolunjika potengera mphamvu ya mwendo ndi kuyenda kwakumbuyo, ndipo inu amatha squat ndi Not performance standard barbell bwino komanso motetezeka. Ngati izi zikumveka ngati inu, a Safety Squat Barbell ndizomwe mukusowa, koma ngakhale kwa mwamuna ngati ine, squat yemwe amakhala wangwiro amatha kuchitidwa ndi barbell yolunjika, yothandiza nthawi ndi nthawi m'mapewa anga kapena barbell yanga kumbuyo kwanu kupumula ngakhale ena mwamphamvu kwambiri padziko lonse lapansi ochita masewera olimbitsa thupi komanso othamanga mphamvu amagwiritsa ntchito malo otetezera kuti azichita masewera awo pafupifupi kwathunthu Pazifukwa zomwezi zomwe ndimakondera anthu kumapeto kwa tsiku lomwe masewera olimbitsa thupi anu amakhala ndi chitetezo cha squat kapena mukuganiza kuti mupeze imodzi yochitira masewera olimbitsa thupi kunyumba, ndipo ndikulumikizani ndi Gronk Safety Squat Barbell momwe ndimagwiritsira ntchito pansipa, m'chigawo chazidziwitso pansipa, ndikuyembekeza kuti mwasangalala ndi nkhaniyi.

Ndipo mukatsimikiza kuwonetsa chikondi ndi kuthandizira powononga izi, monga kulembetsa batani ngati simunadule kale ndikudina belu ndipo monga anyamata nthawi zonse, zinthu zabwino zambiri zikubwera posachedwa

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Kodi squat wosavuta ndi uti?

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Kodi ma squat 20 patsiku apanga kusiyana?

Ngati simuli bwino, ngakhale 10-Mbalame 20chifukwatsiku literozimakhudza kwambiri mphamvu ya miyendo yanu, kumbuyo kwanu, komanso mphamvu zanu. Zimakhala zovuta kupitirira thupi lolemerasquats, koterochitaniambiri a iwo. 100+squats tsikundiyabwino kwambiri kukhalapo.

Kodi ma squat amakulitsa matako anu?

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Kodi squats 100 tsiku lililonse ingachite chilichonse?

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Kodi ma squat osiyanasiyana amiyendo ndi ati?

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Kodi mumachita masewera otani kuti msana wanu ukhale wowongoka?

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Mukugwiritsa ntchito makina otani a squat?

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