Squat

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Ngoma
• 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 glutes, kupereka mphamvu ndi kukhazikika. Ndizopindulitsa pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amathandizira mayendedwe a tsiku ndi tsiku komanso amapititsa patsogolo masewera osiyanasiyana. Anthu angafune kuphatikiza ma squats m'chizoloŵezi chawo osati pomanga minofu ndi toning komanso pofuna kupititsa patsogolo kachulukidwe ka mafupa, kaimidwe, ndi mphamvu za thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Squat

• Pang'onopang'ono pindani maondo anu ndikutsitsa thupi lanu ngati kuti mwakhalanso pampando, ndikusunga msana wanu mowongoka ndikukweza chifuwa.
• Pitirizani kudzitsitsa mpaka ntchafu zanu zikufanana pansi, kuonetsetsa kuti mawondo anu sapitirira zala zanu.
• Gwirani izi kwakanthawi, ndikuwonetsetsa kuti mtima wanu ukugwira ntchito.
• Pang'onopang'ono nyamukani kubwerera kumalo oyambira, ndikukankhira zidendene zanu ndikusunga thupi lanu mowongoka.

Izinto zokwenza Squat

• Sungani Msana Wosalowerera Ndale: Ndikofunikira kuti msana wanu ukhale wowongoka komanso pachifuwa panthawi yonseyi. Pewani kuzungulira msana wanu kapena kutsamira patali kwambiri, chifukwa izi zingayambitse kuvulala. Kuyang'ana kwanu kuyenera kukhala patsogolo, osati pansi, kuti muteteze kaimidwe kameneka.
• Kuzama kwa Squat: Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Kusatsika mokwanira ndikulakwitsa kofala komwe kumachepetsa mphamvu ya squat. Komabe, onetsetsani kuti simukusokoneza fomu yanu kuti mukwaniritse mwakuya.
• Kugawa Kulemera: Kulemera kwanu kuyenera kukhala pazidendene zanu ndi mipira ya mapazi anu, koma makamaka zidendene. Cholakwika chofala ndikusuntha kulemera kwa zala, zomwe

Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Squat?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndiko kuyenda kofunikira komwe kumagwira magulu angapo a minofu m'thupi, makamaka m'munsi mwa thupi. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi mawonekedwe oyenera kuti asavulale. Izi zitha kutanthauza kuyamba ndi squats zolemera thupi ndikuwonjezera kulemera pang'onopang'ono pamene mphamvu ndi luso zikuyenda bwino. Zingakhale zopindulitsa kukhala ndi mphunzitsi wanu kapena katswiri wazolimbitsa thupi poyambirira amawongolera fomu yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Squat?

• Sumo Squat: Mu Baibulo ili, mumayima ndi mapazi anu otalikirapo kusiyana ndi m'lifupi mwake, ndipo zala zanu zimaloza kunja, kulunjika minofu yamkati ya ntchafu.
• Jump Squat: Awa ndi masewera olimbitsa thupi a plyometric pomwe mumalumphira mophulika kuchokera pamalo a squat.
• Squat Yakutsogolo: Kusinthaku kumaphatikizapo kunyamula belu kutsogolo kwa thupi lanu kudutsa kolala ndi mapewa anu pamene mukuswana.
• Squat Pamwamba: Mu mtundu wapamwambawu, mumagwiritsa ntchito belu pamutu panu ndi mikono yotambasula pamene mukuchita squat.

Izinto zokufunda ezishisa ezivumelekile Squat?

• Ma Deadlifts amathandizira ma squats polimbitsa unyolo wakumbuyo, kuphatikiza kumbuyo kwa kumbuyo, glutes, ndi hamstrings, zomwe ndizofunikira kuti mukhalebe ndi mawonekedwe oyenera ndikupewa kuvulala pamasewera.
• Kusindikiza mwendo ndi ntchito ina yomwe imathandizira squats, chifukwa imayang'ana magulu akuluakulu a minofu omwewo, koma amakulolani kuti muyang'ane pa mphamvu ndi kukula kwa minofu popanda zowonjezera zowonjezera ndi zofunikira zokhazikika za squats.