Ngati mukufuna zotsatira za maphunziro alibe kudikira nthawi yaitali - squat, squat ndi squat kachiwiri. Makamaka zolimbitsa thupi ndi umalimbana ndi elaboration wa mwendo minofu matako ndi kuchepetsa kumbuyo. Squat mzati chimachirikiza kukula mofulumira ndi chitukuko cha minofu kukula timadzi. Imathandiza kuchita amuna ndi akazi.
njira yolondola
Anthu ena akhoza kumva zosiyanasiyana ndemanga zoipa za squat ndi chifukwa iwo sizipanga iwo. Zimenezi anapanga mu malo oyamba chifukwa pachithunzichi njira thupi. Squat ndi barbell ayenera kuchitidwa ndi pazipita kukonzekera, chitetezo ndi chidaliro. chifukwa chachikulu kuti ena atsopano kuvulaza dera lumbar kukwawa, kwagona kuti pa nthawi ya kuchoka ku mfundo wotsikitsitsa zimasenza kulemera onse pa zala zanu ndi chidendene kuchoka pansi. Iwo mwamtheradi contraindicated pa thupi. Mu phazi njira lonse ayenera kuima mwamphamvu pansi, ndi kulemera muyenera kuganizira zidendene zawo. kumbuyo ayenera pang'ono inagwa, uyu, nayenso, sadzalola inu mudzazidwe ndi barbell kumbuyo. Pofuna kupewa kuwonongeka kwa dera lumbar, Ndi bwino kukhala ndi kutambasula hamstrings, moti anakhala zochepa ukapolo, amene adzakupatsani mwayi pambali pamene akuchita Zochita mafupa a chiuno kumbuyo. Mawondo nthawi zonse sitimadzipereka mu dzanja ndipo pa zolimbitsa kuyang'ana sock. mapazi mtunda amusankha payekha, koma ambiri amavomereza njira ndi pafupifupi mapazi staging, zala pang'ono akukumana pambali. Musanayambe ntchito squat ndi barbell, ndi lamulo kutambasula ndipo konzekera minofu kumbuyo, quadriceps ndi hamstrings kumbuyo.
mitundu squat
Masiku ano pali njira zambiri chifukwa kuchita izi. Aliyense njira lakonzedwa mu digiri ina kutulutsa mwendo minofu. Kuweta ndi tingachipeze powerenga nthawi yomweyo imatengedwa kuti ndi squat ndi barbell pa mapewa anu. The zambiri magalimoto, m'pamenenso zidzakhudza bwanji pa quads chapamwamba ndipo m'munsi. Komanso, katundu ndi lalikulu atadza pa minofu kumbuyo.
Ndi njira imeneyi, zolimbitsa thupi bala bwino kuika pang'ono kumanja minofu deltoid. Izi kuteteza kumbuyo kwa zotsatira chowawa akuwuka kwa mtanda kuthamanga pa msana. Kutenga malo manja muyenera pang'ono onse kuposa m'lifupi phewa. Squat ndi barbell pachifuwa pake mu china chotchedwa ndi squat kutsogolo. A mbali zapadera, inu anaganiza izo, ndi original udindo wa projectile lapansi. Tsopano kapamwamba ndi patsogolo pa mapewa. Ziyenera kukhala pafupi ndi zotheka kuti akanikizire kwa khosi, kudziteteza dontho zosayembekezereka izo. Nditagwira pa nthawi yomweyo akhale crosswise, potero kulola chipolopolo otetezeka. Zoterezi squat ndi barbell ndi ntchito mwaluso lonse kutsogolo mbali ya mwendo. Ngati mwachita bwino, mtundu uliwonse zotsatira squat kwambiri chingapezeke, kani, kuwonjezera buku la miyendo, kulimbitsa mmbuyo ndi amaoneka zokongoletsa za maonekedwe.