Squat

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Squat

Squat ndi masewera olimbitsa thupi apansi omwe amakhudza kwambiri quadriceps, hamstrings, ndi minofu ya gluteal, komanso imagwira ntchito pachimake ndikuwongolera bwino. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga otsogola, chifukwa chakusintha kosiyanasiyana komanso kupita patsogolo komwe kulipo. Anthu angafune kuchita ma squats chifukwa sikuti amangolimbitsa mphamvu ndi minofu, komanso amalimbikitsa kuyenda, kulimbitsa thupi, ndikuthandizira kupanga thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Squat

• Pang'onopang'ono pindani mawondo anu ndikutsitsa thupi lanu ngati kuti mwakhalanso pampando, ndikusunga msana wanu molunjika ndi chifuwa chanu chikwezeke.
• Pitirizani kutsitsa mpaka ntchafu zanu zikufanana ndi pansi, kuonetsetsa kuti mawondo anu akugwirizana ndi mapazi anu ndipo musadutse zala zanu.
• Imani pansi pa squat, kenaka kanikizani zidendene zanu kuti mudzuke pang'onopang'ono mpaka pomwe munayambira.
• Bweretsani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti pachimake chanu chikhale chotanganidwa muzochita zonse.

Izinto zokwenza Squat

• **Kutenthetsa:** Musanayambe kugwada, onetsetsani kuti mwafunda bwino. Izi zingathandize kukonzekera minofu yanu kuti muchite masewera olimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala. Kutentha kwabwino kungaphatikizepo ma cardio opepuka, monga kuthamanga kapena kudumpha ma jacks, kutsatiridwa ndi kutambasula kwamphamvu.
• **Njira Yopumira:** Pumirani pamene mukutsitsa thupi lanu, ndipo pumirani pamene mukukankhira mmwamba. Izi zikuthandizani kuti kuthamanga kwa magazi anu kukhale kokhazikika. Kugwira mpweya wanu panthawi ya squats kungayambitse kuthamanga kwa magazi mofulumira.
• **Kuzama kwa Squat:** Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana.

Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Squat?

Zowonadi, oyamba kumene amatha kuchita masewera olimbitsa thupi a squat. Komabe, ndikofunikira kuyamba ndi mawonekedwe olondola kuti mupewe kuvulala komwe kungachitike. Mungafune kuyamba ndi squats zolimbitsa thupi musanawonjezere zolemera zilizonse. Ngati simukutsimikiza za mawonekedwe olondola, zingakhale zopindulitsa kugwira ntchito ndi mphunzitsi kapena kutenga kalasi yolimbitsa thupi kuti muwonetsetse kuti mukuchita bwino. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikumvetsera thupi lanu kuti mupewe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Squat?

• Goblet Squats: Mu kusiyana kwa squat uku, mumagwiritsa ntchito kettlebell kapena dumbbell pafupi ndi chifuwa chanu, zomwe zingathandize kukonza mawonekedwe anu ndikugwirizanitsa pakati panu.
• Ma Sumo Squats: Kusiyanasiyana kumeneku kumakhudza mawonekedwe okulirapo ndi zala zanu zolozera kunja, zomwe zimaloza ntchafu zanu zamkati ndi glutes.
• Jump Squats: Awa ndi masewera olimbitsa thupi a plyometric pomwe mumachita squat kenako kudumpha mowopsa, zomwe zimakuthandizani kuti muwonjezere mphamvu zanu komanso kulimba mtima kwanu.
• Bulgarian Split Squats: Kusiyanasiyana kwa squat uku kumaphatikizapo kukwezedwa mwendo umodzi kumbuyo kwanu pa benchi kapena masitepe, zomwe zimawonjezera zovuta ndikuwongolera ma quads, glutes, ndi hamstrings.

Izinto zokufunda ezishisa ezivumelekile Squat?

• Ma Deadlifts amathandizira ma squats pogwira ntchito paminofu yam'mbuyo - ma hamstrings, glutes, ndi m'munsi kumbuyo - omwe amagwiritsidwa ntchito pakuyenda m'mwamba kwa squat, potero kumapangitsa mphamvu zonse ndi bata.
• Makina osindikizira a miyendo amagwirizana ndi squats pamene amayang'ananso minofu ya m'munsi ya thupi monga quads, hamstrings, ndi glutes, koma mwa njira yokhayokha, yomwe ingathandize kumanga mphamvu ndi chipiriro kuti zikhale zogwira mtima kwambiri.