Monga tonse tikudziwa, maubwino owonjezera masewera olimbitsa thupi tsiku ndi tsiku ndi awa: miyendo yamphamvu, mafupa athanzi, chiuno cholimba, mafuta ochepetsedwa, minofu yowonjezeka komanso kusinthasintha. Koma mukangodziwa bwino squat yolemetsa, thupi lanu limazolowera zovuta ndikuchita bwino. Squat ndimasewera omwe amafunikira luso (lofanana kwambiri ndi ma push-ups). Izi zikutanthawuza kuwonjezera kuwonjezera kulemera kwanu.
Kuonjezera kulemera kumathandiza kuti miyendo yanu isasinthane ndi zovuta zomwe zimabwera ndikungogwiritsa ntchito kulemera kwanu. Popita nthawi, kugwiritsa ntchito ma dumbbells, ma barbells, kapena kettlebells (kapena zonse zitatu) kumalimbikitsa kupitilirabe patsogolo, komwe kumadzetsa mphamvu ndi kumanga minofu. Kumbukirani kuti, minofu ikakulirakulira, m'pamenenso mumatentha kwambiri ma calories. Squat ndi masewera olimbitsa thupi, ndipo mphamvu yake yotulutsa mphamvu ndikuti imalimbikitsa magulu akulu am'magazi kuti azigwirira ntchito limodzi. Chifukwa chake, ngakhale mutakhala kuti mukuchita masewera olimbitsa thupi kuti muwotche mafuta, ndizomveka kuwonjezera kulemera kwa squats kuti musunge ndikuwonjezera mphamvu ndi minofu yam'munsi.
Kupita patsogolo kwachilengedwe kwamaphunziro a squat kumatanthawuza kusintha kuchoka pakudzilemera nokha kupita kuzinyalala ndipo pamapeto pake kumakhala barbell. Khalani omasuka kuwonjezera ma kettlebells m'moyo wanu watsiku ndi tsiku ndikusakaniza chilichonse m'masiku osiyanasiyana amiyendo. Koma barbell squat ndiye chinthu chomaliza chophatikizika. Iyi ndi njira yomwe ingakupatseni phindu lalikulu la kubisalira.
Wophunzitsa nthawi zambiri amalimbikitsa kuti muyese kaye kumbuyo, ndikumangirira kumbuyo kwanu. Koma pali mitundu iwiri ya squats: mipiringidzo yayitali ndi mipiringidzo yotsika, kutengera momwe mipiringidzo iliri. Nthawi zambiri, anthu ambiri amaphunzira ma squat apamwamba, pomwe barbell imayikidwa pamisempha ya trapezius kapena trapezius. Mukachoka pamalo olanda, izi zimapangitsa kuti mukhale owongoka kwambiri komanso zimalimbikitsa ma quadriceps (quadriceps). Koma sinthani barbell mainchesi awiri pansipa, ndikugwiritsa ntchito zokulirapo pamapewa, ndipo zigongono zimatsegulidwa kuposa masiku onse, kupita kumalo otsika kwambiri. Makina a thupi a posiyi amakulolani kuti muziyang'ana patsogolo pang'ono, zomwe zikutanthauza kuti mumatambasula m'chiuno mukamagwedezeka, ndikuwonjezeranso zochulukirapo kumbuyo kwanu, mikwingwirima, ndi ziuno.
Ndinayesa ma squat otsika kwa nthawi yoyamba sabata yatha ndipo adauzidwa kuti ndizosavuta kukweza zolemetsa pogwiritsa ntchito njirayi. Zinakhala zowona. Nditha kuyesa ma squat anayi okwera 1RM (kuchuluka kwake) ndipo ndikudabwitsidwa. Koma ndizomveka. Kafukufuku chaka chatha wotchedwa high-bar ndi low-bar squat okhala ndi kutseguka kosiyanasiyana kwa minofu adapeza kuti mkati mwa otsika-bar squat, magulu ambiri amitsempha adayambitsidwa. "Pakati pa magwiridwe antchito a squat, zosiyanazi ndizofunikira kwambiri kumbuyo kwa minyewa," idatero. Ichi ndichifukwa chake ambiri olimbitsa thupi amagwiritsa ntchito njira zotsika poyesera kufikira 1RM. Bwalo laling'ono lanyumba limakhalanso ndi mbali yotsika, yomwe imatanthauza kuti bondo siliyenera kukhala patali kwambiri ndi akakolo.
Koma muyenera kukhala osamala kwambiri mukamachita masewera otsika kwambiri. Munthawi ya squat iyi, muyenera kumverera mozungulira kumbuyo kwanu. Barbell siyenera kutsetsereka, komanso sayenera kukukankhira pamalo omwe amapindika patsogolo kuposa momwe muyenera, chifukwa mapewa anu akulemera kwambiri. Ngati mukupeza kuti simuli bwino pomwe mukuchita izi, pitilizani kuchita masewera olimbitsa thupi ndi zolemera zopepuka mpaka mutakonzeka. Monga nthawi zonse, kuti mukhale wathanzi, muyenera kukhala onyada pakhomo.
“Ngati ungathe kuyika chiuno mwako mwadongosolo kumapazi ndikukhala mowongoka, ndiye kuti bwalo lalikulu lidzakhala labwino kwambiri. Ngati mumakankhira m'chiuno mmbuyo ndikulola kuti chifuwa chanu chiziyenda kutsogolo, ndiye kuti chotsikiracho ndi chakuya squats nthawi zambiri amakhala oyenera. Chizindikiro china ndi mwendo wautali wa mwendo wanu nthawi zambiri umatanthawuza mipiringidzo yotsika, ndipo miyendo yayifupi imatanthauza kutalika, "atero a Sean Collins, olimbitsa thupi komanso olimbitsa thupi, m'nkhani yotchedwa" High Bar Squats and High "Bar Squat" yolembedwa m'nkhani ya amuna . Low bar squat: pali kusiyana kotani?
Malo otsika otsika ali ndi zabwino zake, koma izi sizitanthauza kuti muyenera kusiya malo apamwamba kapena obwerera kumbuyo. Ma squat apamwamba amathandizira kukulitsa mphamvu ndipo zimakhudza kuthekera kwanu konse kolemera. Ubwino wa squat wabwino kwambiri umathanso kumveka panthawi yosindikiza benchi. Ngati cholinga chanu ndikukhala kutsogolo kwa miyendo yanu, ma squat apamwamba ayeneranso kukhala masewera omwe mumakonda. Awa ndi mawonekedwe osavuta kusanja, ochezeka kumunsi kwanu, ndipo ndi njira yabwino kwambiri yothanirana ndi olimpiki, monga ma flips ndi zokoka, zonse zomwe zimaphatikizidwa mu maphunziro a CrossFit.
Squat ndi imodzi mwazochita zabwino kwambiri. Ndizosavuta kuphunzira, ndipo mukazindikira mayimidwewo, ndizosavuta kuyesa. Nthawi zonse ndibwino kusakaniza izi, chifukwa ma squat amakupangitsani kukhala olimba komanso othamanga, kaya ndi okwera kapena otsika.
Post nthawi: Jul-22-2021