Squat

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Migergo
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Squat

Squat ndi masewera olimbitsa thupi omwe amayang'ana magulu angapo a minofu m'munsi mwa thupi lanu, kuphatikizapo quadriceps, hamstrings, ndi ana a ng'ombe, komanso mukuchita pakati panu. Ndizoyenera aliyense amene akufuna kulimbitsa thupi locheperako, kusinthasintha, komanso kukhazikika, mosasamala kanthu kuti ali ndi mphamvu zotani. Mwa kuphatikiza ma squats muzochita zanu zolimbitsa thupi, mutha kulimbikitsa masewera anu, kuwonjezera kuwotcha mafuta, komanso kukulitsa kachulukidwe ka mafupa anu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Squat

• Yambani kuyenda mwa kugwada mawondo anu ndikukankhira m'chiuno ngati kuti mwatsala pang'ono kukhala pampando, kusunga chifuwa chanu ndi msana wanu molunjika.
• Tsitsani thupi lanu mpaka ntchafu zanu zifanane ndi pansi, kapena momwe zilili bwino kwa inu.
• Imani pang'onopang'ono pansi pa squat, kusunga bwino ndikusunga mawondo anu pamapazi anu.
• Kanikizani zidendene zanu kuti mubwerere pamalo oyamba, ndikuwongola miyendo ndi chiuno.

Izinto zokwenza Squat

• Kuzama kwa Squat: Yesetsani kukhala ndi squat yakuya pomwe ntchafu zanu zikufanana ndi pansi kapena kutsika ngati mungathe kukwanitsa. Ma squats a theka samakupangitsani kusangalala ndi ma hamstrings anu monga momwe ma squats akuya amachitira. Komabe, ngati ndinu oyamba kapena muli ndi vuto la mawondo, yambani ndi ma squats osaya ndipo pang'onopang'ono onjezerani kuya pamene mphamvu zanu ndi kusinthasintha zikuyenda bwino.
• Kutenthetsa: Ndikofunikira kutenthetsa musanayambe kugwada kuti mukonzekere minofu ndi mfundo zolimbitsa thupi. Kudumphira molunjika mu squats zolemera popanda kutentha kungayambitse kupsinjika kapena kuvulala.
• Njira Yopumira: Kupuma nthawi zambiri kumanyalanyazidwa

Squat Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Squat?

Zowonadi, oyamba kumene amatha kuchita masewera olimbitsa thupi. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi masewera olimbitsa thupi kuti aphunzire mawonekedwe oyenera ndikupewa kuvulala. Akakhala omasuka ndi mawonekedwe, amatha kuwonjezera zolemera pang'onopang'ono kuti awonjezere mphamvu. Nthawi zonse zimalimbikitsidwa kuti muyambe pang'onopang'ono ndikuwonjezera pang'onopang'ono kuti mumange mphamvu ndi kupirira. Ngati n'kotheka, kupeza chitsogozo kuchokera kwa mphunzitsi wolimbitsa thupi kapena katswiri kungakhale kopindulitsa kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Squat?

• Sumo Squat: Mwakusiyana uku, mumatambasula mapazi anu kuposa m'chiuno mwanu ndikulozera zala zanu, kutengera momwe amachitira wrestler wa sumo.
• Jump Squat: Awa ndi masewera olimbitsa thupi omwe mumachita masewera olimbitsa thupi nthawi zonse koma onjezerani kudumpha pamene mukudzuka.
• Pistol Squat: Uku ndikusintha kovutirapo komwe mumachita squat pa mwendo umodzi, kukulitsa mwendo wina patsogolo panu.
• Overhead Squat: Mu mtundu uwu, mumagwiritsa ntchito barbell kapena dumbbell pamwamba, zomwe zimakuvutitsani ndikuwonjezera thupi lanu lakumtunda.

Izinto zokufunda ezishisa ezivumelekile Squat?

• Ma Deadlifts amathanso kuthandizira ma squats chifukwa amayang'ana kumbuyo kwa unyolo, kuphatikiza ma hamstrings ndi ma glutes, omwe ndi ofunikira pakuyenda mwamphamvu komanso kotetezeka.
• Makina osindikizira a miyendo ndi ntchito ina yowonjezerapo kuti ayambe kugwedezeka pamene akuyang'ana pa quadriceps, hamstrings, ndi glutes, koma amakulolani kuti muyang'ane pa mphamvu ya mwendo popanda kupanikizika kwina kumbuyo, zomwe zingathandize kusintha mawonekedwe anu a squat ndi mphamvu.