Squat

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Migergo
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Squat

Squat ndi masewera olimbitsa thupi athunthu omwe amayang'ana kwambiri minofu ya ntchafu, ntchafu, matako, quadriceps, ndi hamstrings, komanso kulimbitsa msana ndi pakati. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, chifukwa cha mphamvu yake yosinthika kutengera kulemera ndi mawonekedwe. Anthu angafune kuphatikiza ma squats m'chizoloŵezi chawo chifukwa sikuti amangowonjezera mphamvu za thupi komanso kusinthasintha, komanso amathandizira thanzi la mafupa ndi mafupa, amalimbikitsa kukhazikika bwino, ndi kuthandizira pazochitika za tsiku ndi tsiku monga kukweza kapena kukhala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Squat

• Yambani squat popinda mawondo anu ndikukankhira m'chiuno mwanu ngati mukufuna kukhala pampando, kusunga chifuwa chanu molunjika ndi kumbuyo kwanu.
• Dzichepetseni mpaka ntchafu zanu zikufanana pansi, kapena motsika momwe mungathere, kuonetsetsa kuti mawondo anu sadutsa zala zanu.
• Imani pang'ono pansi pa squat, kusunga bwino ndikusunga thupi lanu.
• Kanikizani zidendene zanu kuti mubwerere pamalo oyamba, ndikuwongola miyendo yanu ndi chiuno mpaka mutayimanso.

Izinto zokwenza Squat

• **Kuzama kwa Squat **: Nkhani ina yodziwika sikupita mozama mokwanira. Yesetsani kuchepetsa thupi lanu mpaka ntchafu zanu zikhale zofanana ndi pansi. Izi zimapangitsa ma glutes anu ndi hamstrings bwino kwambiri. Komabe, dziwani zofooka zanu zakuthupi ndipo musadzikakamize kulowa mu squat mozama ngati zikuyambitsa kusapeza bwino.
• **Kutenthetsa **: Osalumphira mu squats popanda kutenthetsa kaye. Izi zingayambitse kuvulala. Gwiritsani ntchito mphindi 5-10 mukuchita masewera olimbitsa thupi kuti mukonzekere masewera olimbitsa thupi.
• ** Kuyika Phazi **: Sungani mapazi anu pansi pamayendedwe onse

Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Squat?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndiko kusuntha kofunikira komwe kumagwira magulu angapo a minofu kuphatikiza ntchafu, ntchafu, matako, ndi pachimake. Nawa masitepe oyambira squat: 1. Imani ndi mapazi anu motalikirana m'lifupi mapewa. 2. Sungani msana wanu molunjika, ndipo tambasulani manja anu patsogolo panu. 3. Tsitsani thupi lanu ngati mwakhala pampando wongoyerekeza. Nyundo zanu ziyenera kukhala zofanana ndi pansi momwe mungathere, ndi mawondo anu pamwamba pa akakolo anu. 4. Kanikizani kulemera kwanu kumbuyo ku zidendene zanu kuti muimirirenso mowongoka. 5. Bwerezani kuyenda. Kumbukirani, ndikofunikira kuti muyambe ndi kulemera komwe kumatha kutha komanso kuyang'ana mawonekedwe ndi luso poyamba. Pamene mukukhala amphamvu komanso omasuka ndi kayendetsedwe kake, mukhoza kuwonjezera pang'onopang'ono kulemera. Ngati simuli otsimikiza za fomu yanu, zingakhale zothandiza kupeza mphunzitsi wanu kapena mnzanu wodziwa zambiri kuti akutsogolereni. Nthawi zonse funsani akatswiri azaumoyo musanayambe pulogalamu ina iliyonse yolimbitsa thupi

Yintoni imibalabala enzima yale nhliziyo emangalisayo Squat?

• Squat Patsogolo: Mu mtundu uwu, mumagwiritsa ntchito belu kutsogolo kwa thupi lanu pamapewa anu mukugwada.
• Sumo Squat: Kusiyanasiyana kumeneku kumaphatikizapo kaimidwe kokulirapo ndi zala zolozera kunja, kulunjika ntchafu zamkati ndi glutes.
• Jump Squat: Iyi ndi mtundu wokwera kwambiri wa squat pomwe mumalumpha mophulika kuchokera pamalo osweka.
• Squat Pamwamba: Pakusintha kovutiraku, mumagwira zotchingira kapena ma dumbbell pamutu mukuchita squat.

Izinto zokufunda ezishisa ezivumelekile Squat?

• Ma Deadlifts amatha kuthandizira squats chifukwa amayang'ana minofu yam'mbuyo yam'mbuyo, kuphatikizapo hamstrings ndi glutes, zomwe ndizofunikira pakuchita masewera olimbitsa thupi ndi mawonekedwe oyenera komanso kupewa kuvulala.
• Kuchita masewera olimbitsa thupi ndi masewera ena omwe amakwaniritsa squats, pamene amatsanzira mayendedwe omwewo koma amawonjezera chinthu chokhazikika komanso chokhazikika, zomwe zimathandiza kulimbikitsa minofu yomwe imagwiritsidwa ntchito pochita masewera olimbitsa thupi komanso kulimbitsa mphamvu ya thupi lonse.