Square garo: A yakatarwa kurovedza, kunyanya kudzidzisa uye kutungamirirwa

vakomana Modern havasi kukwezva sikweya garo nevakomana nevasikana. Saka vasikana vanoedza kuripa kufunga napo. Pari, ndeyokuti Kukwezva nokuda nevakomana mbongoro rinotangira anenge pakutanga. Round uye magaro yakasimba havasi chete kukwezvwa kuvanhu, asi kunowedzerawo nokuzviremekedza vakadzi. Kunyange kana mamiriro akapa chete mativi zvakapambwa, agumbuka hazvina musoro, nokuti pane nguva dzose nzira yokubuda. Nyaya ichakubatsira kukunda dambudziko, vazive pamwe huru Workout mitemo uye ichapa yakanaka zvemumusangano.

mativi garo

Vashoma vanotenda ndechokuti chimiro chiri chokukomborerwa utano ezvinhu uye mwero mahormone ari munhukadzi muviri. Saka, yaiungana chimiro vapristi anoratidza utano hwakanaka uye ari nechiyero kunonyanyisa kutsungirira kwevanhu.

Zvinosuruvarisa, kwete ose wenhaka magaro zvakadai yakafanana chimiro. Saka vasikana enda gyms kugadzirisa uye kuti chikamu ichi zvinyoronyoro akarongwa muviri. A seti kurovedza mano, uye naizvozvo, zvinogona nyore kuita uye kumba. Kuti uwane mashoko pamusoro pavo ichakurukurwa pazasi.

gumbo zuva

Girls vanowanzofambira gyms, kunyange pazuva kana uchida kudzidzisa chete rezasi chikamu muviri nguva dzose hakurevi basa mativi garo. Rakajairika muviri (deadlifts, lunges, uye zvichingodaro) chete kunowedzera quadriceps uye hamstrings, asi kwete magaro simba.

squat

Vazhinji vanodavira kuti yakarurama mativi mbongoro ndichazvirumbidza chete squat. Kune vamwe vanhu, mashoko uku kwakarurama, asi vamwe chiri muviri haangavi zvikomborero zvakakwana. musikana ose zvavo zvikuru nomuviri uye tsandanyama, rokutora mutoro pamusoro pachavo, saka haana ose mutambi anogona kupomba mbongoro ndiko kuburikidza squat.

The ezvinhu Inonyanya apo pachiitwa ichi hazvirevi kubatsira, vari:

• muhudyu kumuka chero mutoro;
• panguva zviitwa kuti gumbo tsandanyama, haafungi basa magaro;
• haachinji mu chimiro kwenguva anova sekurukurirano zvakakodzera Links uye squat muviri repasi musana uye kuchiri sandara.

Chii nani kuita

Kana vanhu havazivi zvokuita sikweya zvakapambwa, vanotanga kuita zvakaipa chiito, tobva akakuvara. Somuenzaniso, vasikana vanofunga kuti muhudyu guru haruzvitsvakiri zvakanakisa kubva kunze, saka havadi kurovedza simba uye vatange kumhanya pamusoro kumbonyanya madaro marefu. Chokwadi, hudyu zvichaita kuderera, asi naye aenda uye tsandanyama, asi kana uchida zvakare utakure simbi, unogona kukurumidza kuti akakuvadzwa.

Pop-day

Kufunga nezvokuti sei kupomba mbongoro square, vamwe vakadzi havana kutomboziva kuti unogona kuwedzera zuva tsoka uye kunyange mifananidzo inokukurudzira rimwe zuva. Training nhasi anofanira wakayeriswa chete kune gluteal tsandanyama uye mutoro pamusoro quadriceps uye hamstrings zvinofanira kuva shoma.

kurumbidza

Usati kutanga chero muviri nevapristi sikweya, unofanira kuteerera mazano ichabatsira kuita zvinodiwa mugumisiro. Pakati pavo:

1. Nzwisisa mutoro. Chinangwa kudzidzisa ndiko kuti kunonyanyisa kushandisa ndiyo magaro, uye kwete yose kudzika chikamu muviri. Kana pane kutekenyedzwa kuti gluteal tsandanyama kare dzikaedzwa, chinofanira kupedzisa Workout. Kana tikaramba tichiita zviitwa, mutoro zvichaita zvakare kuenda hamstrings uye quadriceps.
2. Activation kunodiwa. Pop-zuva zvakanakisisa kutanga mabhiriji, akaita pasi kana pabhenji. Panguva yakakwirira kudiwa nechokwadi kuti kunonoka rinoreva vaviri mumasekonzi, apo nokuderedza napo kuti gluteal netsandanyama. Zvinonzi Dzakamukurudzirawo kuedza pamwe mutinhimira ari kufamba. Izvi zvinoita kuti vanzwe tsandanyama kushanda panguva kunonoka uye nokukurumidza dzinza. Uyezve, tinofanira kushandura marongero uye makumbo.
3. Kushaya nhamba. Kana kudzidziswa dzinounzwa kuti kudzidza gluteal, zvinyorwa zuva, haukwanisi kunyange kufunga. Hypertrophy zvimwe tsandanyama kunoenderana nebasa ravo, kwete nokuwanda repetitions. Rinoshandiswa panguva kudzidzisa chete kurema kubasa, izvo hakuna matambudziko pamwechete kudzora vayo zvitange.
4. Training vhoriyamu. Vatambi kutanga zvipe mitoro yakadaro, tine chokwadi kuti zvakakosha kuti zvaisanganisira anenge 15-20 kurovedza mukurovedza. kufanana nevechiduku ichi hwobva regai kuenda, nekuti inonyatsobudirira chiitwa unogona nyore kupedza nguva pfupi. Kunyange vaviri kurovedza kana akaita zvakanaka, anogona kupa kunonyanyisa mutoro.
5. The gluteal tsandanyama inofanira kuva zuva rokutanga makumbo. Nyore chidobi kunoramba kuiswa pachishandiswa ruzivo muviri: Training chinotanga lagging tsandanyama boka, ipapo zvichava zvikuru anobatidzwa kana kuita zvinotevera zvemumusangano. Zvinofanira kucherechedzwa kuti gumbo Workout zuva haisi yakarumbidza kupa papa yakawanda uye wakaremedza nokuti unofanira chete kupomba rimwe ropa. Kana achiita zviitwa zvakagadzirirwa kushanda kuburikidza makumbo, unoda kuratidza magaro ake, chii vachafanira kushanda nesimba mune polyarticular gumbo masangano.
6. Anoonekana mafuta. Sezvaunoziva, zvakawanda zvikuru pamusoro Workout, nani kufamba kweropa uye kuunganidza mafuta munharaunda iyi. Izvi zvinoreva kuti kana kudzidzisa vapristi kugadzirisa mativi chimiro kuekisesaiza dzose munhu ichatapwa uye zvakawandisa mafuta.
7. Kusarudza. Kana uri kushanda hypertrophy, mugumisiro vakawana achabudiswa mumatauriro mugirazi iri nani zvikuru pane pazviyero. Saka, nguva dzose unofanira kuteerera kufungisisa kana kuchangobva zvake mifananidzo, pane kumirira chinhu chakanaka kubva pachikero.

The huru kunzwisisa

Kuziva kuti zvakanaka kushandisa, rinotenda kuti vapristi mativi chimiro iwe ucharizadzisa pasina dambudziko yakawandisa, uye zvazvinoita achava oneka nokukurumidza.

The chikuru kunzwisisa ine muviri kwakadaro:

1. Avete pasi, makumbo hwakakungwa uye tsoka zvakasimba wakati akazorora pasi, zvakakodzera mutsai chiuno, kupfuura munomimina magaro pane tsoka. Kumbomira pamusoro kwenguva masekondi mashoma, vanofanira kudzokera panzvimbo yayo yepakutanga, asi zvinonzi mbidzwa kwenyama magaro. Kuekisesaiza rinoitwa muna 3 anoita 10 repetitions.
2. Vamire kururamiswa, achiisa dzenyu patsoka papfudzi-upamhi oga, uye maoko enyu - nokuti musoro, iwe unofanira kuita kwakadzama squat vachitsigira chiuno ake shure. Back zvinofanira kuchengetwa kururamiswa, uye kuti usesedze chikuru mutoro pamusoro pazvitsitsinho. Mushure hudyu achava akaererana pasi, unofanira zvishoma nezvishoma kudzokera kutanga chinzvimbo. achava zvakakwana kuita 3 anoita 10-12 reps.
3. Mira ngaatarire makumbo paupamhi kunze, unofanira kutora dzakadzama squat, achiisa maoko uye nembongoro namanhede. Pashure wakamuka uye tora gumbo rimwe kumusoro, uye ipapo zvakare kuita squat uye vadzokorore pamwe nevamwe gumbo. Zvakakosha kuita 3 anoita 10 repetitions rimwe gumbo.
4. Nokuisa maoko enyu pamusoro hudyu dzenyu patsoka fudzi-kufara kunze, unofanira kugara pasi kuitira kuti makumbo vanoumba yakarurama angled. Panzvimbo ino anofanira wakaiswa, ipapo vanokwira pamusoro nezvigunwe, shure pasi uye kudzokorora pachiitwa 3 anoita 7-10 nguva.
5. Kuvimba shure kurusvingo uye maoko muhudyu vanofanira kugara pasi (sezvinoita cheya), uye ipapo kusimudza gumbo rimwe, bata inenge 1 yechipiri pamusoro uchingodzikira. On nerimwe gumbo muviri Izvi ngazviitwe 3 anoita 15 reps.

More zviitwa

Kana iwe shanyira yokurovedza muviri, pamwe kurovedza kunogona kuitwa uye vashoma mamwe muviri, izvo zvinoda chaiyo michina. Zvichava zvakakwana kuita 2-3 anoita 10 reps anotevera simulators:

• kutambanudza nechigumbuso pakati makumbo;
• hyperextension;
• deadlift;
• kukwira Simulator;
• kusaidzirana sleds.

Kana paine anenge mumwe vanodzidzisa panguva yemitambo tsvimbo, ipapo kuva nechokwadi kuti kushanda pamusoro payo kugadzirisa mugumisiro.