Anyonyomala zolemera: ubwino ndi mbali ya kukhazikitsa luso

Iliyonse mtsikana kulota matako anamaliza omangika, kuti mudzavala zovala aliyense zolimba. Ndipo mwina munamvapo kuti anyonyomala zolemera kapena dumbbells sitingakumane ndi zotsatira zabwino. Koma, kalanga, osati aliyense amadziwa momwe bwino kuchita Zochita zolemera. Ngakhale squat yosavuta zizichitidwa mosamala, kusunga njira. Apo ayi, mukhoza kudzipweteka ndi kuvulaza kwambiri.

Mitundu ya anyonyomala zolemera

Anyonyomala zolemera, kapena ngati iwo amatchedwa makapu anyonyomala - wogwiritsira ntchito mosalekeza. Oyenera othamanga onse novice, ndi akatswiri. Nkwapafupi koposa ofanana lonse. Pali mitundu ingapo ya KUKHALA akuluakulu:

• Classic - miyeso mbali kapena mozungulira mapewa.
• Ndi zipolopolo pakati pa miyendo yake.
• Front - kulemera pachifuwa pake.

Malinga womberani zinayenda magulu osiyana minofu. Choncho musanayambe wosankha anyonyomala zolemera muzikumbukira zimene mukufuna ntchito.

Amene minofu otani?

Chinthu zothandiza kuchita anyonyomala zolemera atsikana amene ndimalota za kampani ndi taut bulu. Ndipotu gluteal minofu ntchito kwambiri mwakhama kuchita izi. Koma si onse chapafupi. Malinga ndi malo kulemera kapena dumbbells, katundu wolemera pa magulu ena minofu. Ndipo matako awo atatu: lalikulu, sing'anga ndi yaing'ono.

Woyamba ndi udindo kuchuluka. Izo zikuika mawonekedwe ndi kukula kwa mbali zokoma za thupi. Sing'anga ndi yaing'ono gluteal minofu ntchito makamaka miyendo atigwira pambali. Ali ndi udindo kwa smartness wa ansembe. Monga mukuonera, muyenera kuwaphunzitsa mofanana bwino. Apo ayi, simudzaliona kokoma. Kuwonjezera minofu gluteal pa anyonyomala zolemera ndi kusonyeza kukongola wanu, triceps, quadriceps, ndi minofu ya kumbuyo. Mwakugwira Zochita izi, inu kupha mbalame ziwiri ndi mwala umodzi: bulu othandiza ndi kumalimbitsa kumbuyo.

njira Squat

Pakuti aliyense mtundu uli squat yake njira. Ngati mutsatira malamulo onse, womberani posachedwapa zotsatirapo. Koma m'pofunika ndilakwitsa, ndipo inu mukhoza anavulala moyo. Choncho, kuchita anyonyomala zolemera kofunika kuyamba kuyang'aniridwa ndi mphunzitsi kapena odziwa fitnessista. Iye njira anyonyomala ndi wosavuta. Chinthu chachikulu ndi kuwunika malo a thupi. Kumbuyo akhale molunjika, mapazi anaika phewa-m'lifupi padera ndi maondo pang'ono wopindidwa.

Pa akhale akuluakulu ayenera pang'ono linapendekeka maximally matako retracted kuti nkhawa kumbuyo mwa ntchafu. Palibe chiyani Sakuchepetserani tsamba. Chifuwa akhale molunjika. Samalani maondo anu. Iwo ayenera chamadzi ndi mzere wa masokosi. Ngati maondo ndi wotsatira, ndiye zipangizo zolimbitsa wasweka - pali chiopsezo kuvulaza zimfundo. Nkofunika kuti chidendene si lokhazikika pansi, mukatero kuthamanga chiopsezo kuchita zinthu zanu.

Malinga mtundu wa njira anyonyomala zosiyana nsinga chipolopolo:

1. Classic anyonyomala tingachite ndi zolemera imodzi kapena ziwiri. Ngati pa zolimbitsa inu ntchito chipolopolo, ndiye kuziyika izo pa oimba ng'oma pamodzi ndi kugwira ndi manja awiri. Ndi miyeso iwiri, zinthu zosiyana pang'ono. Iwo ayenera kupuma pansi pa mapewa. Ku udindo uwu, mukhoza kuchita anyonyomala zolemera pa mutu wanu, zimene zingakuthandizeni kulimbitsa minofu ya manja.
2. Anyonyomala zolemera pakati pa miyendo - ndi njira kutulutsa minofu zozama za matako, mmbuyo ndi kumbuyo mwa ntchafu. The projectile mu nkhani iyi ayenera kumwedwa ndi manja onse awiri. Ndi bwino ntchito benchi kapena nsanja lomwe ndi kuima yabwino squat anali ofunika kwambiri kwambiri.
3. Front anyonyomala. Iwo ali ovuta kwambiri kuposa onse. Pamafunika kwambiri ndende, luso ndi mphamvu. Kulemera mu nkhani iyi akukhala pamaso pake kukhala pafupi ndi thupi pa mlingo pachifuwa.

Ntchito KUKHALA akuluakulu

Kuwonjezera mwachindunji phindu anyonyomala zolemera kwa matako ali ndi ubwino wake. Choyamba ndi Dziwani kusintha olimba chonse thupi. Inde, pamene ntchito yonseyi ntchito iliyonse minofu, kuphatikizapo atolankhani. Ntchito tsiku la anyonyomala kuthandiza ntchito m'madera vuto, kusintha kupirira ndi mphamvu akupeza. Iwo adzakupatsani mtima. Ngakhale ngati inu Chitani popanda akuchuluka zotsatira zake zidzakhalabe. Chinthu chachikulu kuika njira, ndiyeno amachita anyonyomala zolemera awiri kapena m'modzi, monga mukufuna. Modabwitsa mokwanira, squat ndi zotsatira akuchuluka pa mahomoni lapansi. Amathandiza kuti chitukuko cha testosterone - kukula timadzi minofu.

zoipa anyonyomala

Ubwino anyonyomala zolemera ndi wosatsutsika. Koma nthawi zina zinthu kuti kupweteka. Mwachitsanzo, ngati muli contraindications zachipatala kuti katundu pa malo bondo, kapena mbali zina za thupi udindo kufalitsidwa katundu squat, ayenera kukaonana ndi katswiri. Mukhoza kusiya ntchito yonseyi konse kapena kusankha katundu akadakwanitsira, choncho sikuti anavulala. Ndipo ndithudi, kuphwanya zida kuwonongeka kwa mafupa ndi minofu chabe m'patali. Pachithunzichi katundu kugawa jolts lakuthwa kapena jerks amatha mphoto inu ndi mtundu uliwonse wa kuwonongeka kwa sprains ndi tizilombo ta ku fractures kwambiri. N'chifukwa chake bwino kuika njira ya kutchire kukakumba ndikafuna kudzithandiza kuyang'aniridwa ndi mlangizi.

ayamikira

Onetsetsani kuti konzekera ndi kutambasula minofu yathu, musanayambe kuchita masewera olimbitsa thupi ndi zolemera. Samalani wapadera m'mabondo ndi m'mapazi. Khalani nsana wanu molunjika, musati kunjenjemera. Ndipo magulu onse popanda jerks. Kupsa atolankhani. Izo ziyenera kukhala wovuta. Izi osati kumangitsa minofu m'mimba, koma Komanso kuthandiza msana pamene tikugwira ntchito ndi projectile lapansi.

Kupuma bwino. Pitirizani ngakhale kupuma chingatithandize ndi ambiri KUKHALA akuluakulu. Ngati pa zolimbitsa inu munazindikira ululu kapena crunch mu mafupa, onetsetsani kuti squat imagwiridwa molondola. Ngati njira ndi zonse zabwino, tiyenera kulipira ulendo kwa dokotala. Pamene ntchito ndi chofunika kwambiri onetsetsani kuti ntchito lamba wapadera ndi zazikulu m'mawondo.