Tinogona kuona kuti vanhu vazhinji vanowanzosunga ahip bandkutenderedza makumbo avo pavanenge vachiita squats.Unombozvibvunza here kuti sei squatting ichiitwa nemabhandi pamakumbo ako?Ndeyekuwedzera kuramba kana kudzidzisa tsandanyama dzemakumbo here?Zvinotevera kuburikidza nenhevedzano yezvinyorwa kuzvitsanangura!
Mabhenefiti ekushandisa iyohip bandtichisquat.
1. Bvumira mapoka akawanda emhasuru mune glutes kutora chikamu mubasa
Paunenge uchiita zvakadzika squats, glutes yedu inongochinjika uye yakatambanudzwa.Iyo gluteus medius, zvisinei, iyo gluteus medius inobata basa rekubvisa hudyu uye kutenderera kwakatwasuka.Izvi zvinoreva kuti gluteus medius inosimbiswa zviri nani kana yaitwa panguva imwe chete.Ehe, isu tinogona zvakare kusimudzira iri mhasuru boka chete.Bodybuilders vanogona kushandisamabhande ehudyukuderedza kutambisa nguva.Nenzira iyi misumbu yemakumbo uye mahudyu inonyanya kubatanidzwa mubasa, kunyanya gluteus medius uye boka rekunze rinotenderera.Nokudaro, iwe unozokwanisa kuzadzisa zvirinani zvinangwa zvako zvekusimba.
Chimwe chiitiko ndechekuti vanhu vazhinji vane masikirwo akasimba adductor tsandanyama kupfuura aductors.Izvi zvichawana chiyero chekudzidzira uye kumisa iyo adductors.Izvi zvinoita kuti tsandanyama dzose dziri mumuviri wedu dzikure nenzira yakadzikama.Nokudaro kudzivisa maitiro emuviri anobhadhara.
2. Ita kuti mutsara wemuviri wesimba uwedzere kugadzikana
Patinoita squat yakadzika, muviri wedu uri mumamiriro ekunetseka kubva kumusoro kusvika pasi.Mapendekete, magokora, musana, musana, mahudyu, makumbo, nezvimwewo zvose zvinofanirwa kukunda kuramba kushanda.Nekuti mutsara wesimba uri perpendicular pasi zvichidzika, isu tinofanirwa kukunda kukwira kumusoro.Izvi zviri nyore kuti munhu wese anzwisise.Asi tinogona kukanganwa kuti kune rumwe rudzi rwemakakatanwa, iro mutsara wesimba kubva kuruboshwe kuenda kurudyi.
Iyo trampoline mupaki yekunakidzwa, ndinofunga isu tichave tichiziva nayo.Kazhinji, trampolines dzakatenderera, dzisingaonekwe semakona kana mamwe maumbirwo.Kana iwe ukangorega nzira mbiri dzichikwira nekudzika pamubhedha dzakatwasuka, kuruboshwe nekurudyi nzira hadziende dzakatwasuka.Ipapo iyo elastic nzvimbo ye trampoline ichave shoma.Izvo hazvizove zvakakwana kutsigira mubhedha wose, hazvizotambe, uye nzvimbo yekutsigira haizove yakagadzikana.
Ngatidzokere kune yakadzika squat.Miviri yedu yakagadzikana zvikuru kumusoro nekudzika.Asi kana iwe ukaisa huremu hwakawanda pairi, kushushikana uye kugadzikana kwemuviri kunoderera.Kudzidziswa kuchakanganiswawo.
Zvisinei, kana ukapfeka aresistance bandpagumbo rako, mhedzisiro yacho yakasiyana zvachose.Ichachengetedza kushushikana muzvidya zvako kubva mukati kunze (kuruboshwe kuenda kurudyi).Inoita kuti muviri wako ugadzikane, kunyanya tambo yesimba yemuviri wako wese.Kungave kubva kumusoro kusvika pasi, kubva kuruboshwe kuenda kurudyi, kana kubva mukati kuenda kunze, pane nguva dzose kunetsana.Kukubvumidza kuti udzidzise kufamba uku nesimba rakazara uye kuwana mahudyu ako nemakumbo achipfura.Izvi zvinokubvumira kupisa mafuta akawanda mumuviri wako uye kusimbisa mamwe mapoka emhasuru.Saka, unogona kuveza "simbi" tsandanyama zvombo.
Ndinovimba zviri pamusoro apa zvinogona kubatsira kwauri.Kana iwe uchida kuziva zvakawanda, unogona kuenda kuneNQFITNESS kambani peji rembazvimwe.
Nguva yekutumira: Zvita-07-2022