Unoziva sei kuti squat

Kunenge kuti tose squat unyanzvi yaizivikanwa kubva vaduku. Asi kana takakanganwa sei squat kana zvakatidzidzisa ichi hachisi kudaro, uye isu, pachinzvimbo rokukwidza tsandanyama uye kukudziridza hudyu, anogona dzimwe nguva kukuvadza makumbo uye shure nezvakaipa kufamba.

Saka, ngationei kuti mazano nokuda pakutevedzera iyi hadzina guru muviri kunokanganisa nemamiriro quadriceps uye hamstrings nekuti kukura tsandanyama pamusoro magaro uchingodzikira shure. Usava chokupika zvinoisa vake tsandanyama zadzisa uye zvikuru kukuvara munzvimbo idzi.

Vazhinji kunenge raireva kudiwa zvakananga kumunyima uye musoro apo achiita squats. Kwakadaro akarurama chinzvimbo kunoda kuti yenyu pahudyu tsandanyama angatidzvinyirira kupfuura pamusoro magaro tsandanyama, tikarega shure uye chiuno. Zvisinei, kwakadaro mamiriro iri zvakavaomera zvikuru kuti vanhu vane refu mutumbi, kunyanya kana vari kuroorana pamwe Zviidzo. Uye munhu ane avhareji muviri panguva squats unyanzvi izvo zvakaenzana chakaoma uye wakaomera chero mhando chimiro, uyewo nomuzvarirwo vanodonzva mberi. Saka takaronga.

By achiita nenzira iyi pachiitwa rinorema uremu, nomutambi pamwe kuwedzera anoyeuka kuti vanofanira kuchengeta musana wako wakarurama, uye anotanga kuti kuedza kuita izvi. Yakanga, uye iye anonzwa kurwadziwa uye yakawanda nevamwe rezasi musana. Saka unogona kukuvadza musana wenyu, kana munhu asingazivi kuti squat pamwe zviyereso. Asi tinofanira kuita zvinotevera: zviitwa asati vanosendamira zvishoma mberi, zvechizarira chinzvimbo uye munzvimbo ino, kuita squats. Backrest achaita tensioned uye sandara, sezvo waiti yakarurama kuurayiwa yechiitwa, asi nguva dzose tilted panguva necheparutivi 35 ° -45 °. With ichi kubva kumashure hombe mugove mutoro, uye mabvi angu havana kukuvadzwa. Chinhu chikuru - kugadzirisa chinzvimbo, uye kwete kusiya kusvikira squat.

Uyezve, mumwe mamwe mazano squat zvakanaka. Hazvifaniri uiswe pasi chitsitsinho mbereko pane vachinakidzwa. Uye pasina navo, kana iwe ukaita zvose zvakarurama, asi gumbo tsandanyama achawanda inzwi, asi hazvisi zvisingakoshi mitoro pamusoro mapfundo.

To squats (kana usina zviyero) vakapiwa Chaizvoizvo, iva nechokwadi kuti kukudziridza elasticity of achilles mudzira. With kushaya Kusunungurwa uchava zvakaoma kuita dzakawanda yechiitwa, nekuti pachava mukana wokuti mapopoma. Pashure pezvose, sei kuti squat kunogona kuva, kana mamiriro hudyu, marunda uye achilles nemarunda, shure, mapendekete havabvumirwi kuva chandagwinyira?!

Iva mudzira elasticity nokukurumidza kukundikana. Kana uine dambudziko rakadaro ariko, chinofanira kuva naye pakutanga, uye teerera, vasati kutamira kune inorema mukirasi. Pashure pezvose, mukana wokushandiswa dzamakapiwa pachisikirwo, musingadi kurasikirwa zuva chete, uye nokukurumidza kubata hakusi zvakakodzera. Kutsungirira pakurovedza, nguva kuedza - hoyu Ace wako kukura elasticity pakati nemarunda, saka zvakakodzera kuti squats. Munotatamura chete pashure dzinokosha muviri, rinotenda muna horo rimwe zuva, zvikuru vakasarudzwa kurovedza kuchinja - ichi zvose, Chokwadi, kuzobvuma rangu.

Varege kuteerera vaya kuseka iwe, achiona sezvo imi squat pasina Pancakes chete chidhindo. Chinhu chinonyanya kukosha kwauri - kugadzirisa zvakarurama kuurayiwa yechiitwa michina. Kashoma uve akanaka pani wako nemarunda vajaire chamazuva pokuwanda kwebasa, sei kuti squat uchava zvakajeka zvikuru uye nyore, uye kunogona kuwedzera uye uremu kuwedzera. Asi apo nemarunda havana akawana zvakakodzera mukana wokushandiswa, uye kurovedza muviri kuita unyanzvi haana kuuya yekutenga pamwero, hazvina zvakakodzera kuwedzera kubhawa zviyereso. Zvikasadaro, kurovedza inova chituko pamusoro penyu, uye hazvizokubatsiri zvachose, kunze vasatsva zvichava nyore pane kare. In kudiwa murefu uye kusachinja-chinja. The chete nzira kusvika kurudyi, zvokurwisa Implementation kuti vagere kupota, izvo zvichaita kuva mufananidzo muhudyu mako uye makumbo akanaka.