Kana uchida mugumisiro kurovedza haana kumirira refu - squat, squat uye squat zvakare. Sezororo muviri zvainanga panguva elaboration amakumbo tsandanyama, magaro uye tikarega shure. Squat padanda yacho nokukurumidza kukura tsandanyama kukura kemikari. Zvinobatsira kuita varume navakadzi.
zvechokwadi chidobi
Kubva vamwe vanhu vanogona kunzwa zvakasiyana kunaka wongororo pamusoro squat uye nei vasingandivimbi kuvaita. mhedziso aya akaumba pakutanga nokuda kururama muviri unyanzvi. Squat ane barbell yaifanira pamwe kunonyanyisa Gadziriro, kuchengeteka uye chivimbo. Chikonzero chikuru chokuti dzimwe vatsva kutadzira pasi lumbar nharaunda mabvi, iri chokwadi kuti panguva mbudo pagomba rakadzika pfungwa Vanotakura ose uremu zvigunwe zvenyu uye chitsitsinho kubvisa pasi. Zvinonzi zvachose contraindicated panguva yechiitwa. Mumazana ose rutsoka nzira inofanira kumira zvakasimba pasi, uye zvose kurema unofanira kuisa pfungwa pazvitsitsinho zvavo. The shure inofanira zvishoma akabvuma, ichi, zvichaita usarega iwe muzadzwe kukwira barbell musana. Kuti adzivise kuvadza lumbar nharaunda, Zvinokurudzirwa kutanga utambanudzire ari hamstrings, zvokuti akava zvishoma vasunungurwa, iyo achakupai mukana yekumbotsveta kana kuita muchiitwa chiuno shure. Mabvi vanofanira kugara rakasanganiswa muruoko uye panguva yechiitwa kutarira sock. Tsoka kure anosarudzwa nomumwe, asi kazhinji akagamuchira nzira ndiyo paavhareji inoshandiswa pakutsigira tsoka, zvigunwe zvishoma akatarisa divi. Usati watanga kuita squat ane barbell, zviri kwairayirwa kutambanudza uye anodziya musana tsandanyama, quadriceps uye hamstrings rwemberi.
mhando squat
Nhasi kune nzira dzakawanda pachiitwa ichi. Mumwe nzira chakagadzirirwa imwe dhigirii kana mumwe kupomba gumbo netsandanyama. Basic uye Classic panguva imwecheteyo anoonekwa kuva squat ine barbell pamafudzi ako. The zvakawanda motokari, zvikuru zvichaita sei okumusoro quads. Uyezve, vanhu vade guru mutoro kunouya pamusoro musana netsandanyama.
With nzira iyi, nokuti chiitwa bhaa inokurudzirwa kuisa akaderera zvishoma kurudyi deltoid tsandanyama. Izvi zvinodzivirira shure migumisiro yakaipa kunobva muchinjikwa vomanikidza nomuzongoza. Kuti atore pambiru maoko vanoda zvishoma kupfuura papfudzi upamhi. Squat ane barbell pachipfuva chake imwe inonzi mberi squat. A nevamwe chinhu, iwe wafungidzira izvozvo, ndizvo nzvimbo projectile yepakutanga. Zvino kubhawa riri pamberi pamafudzi. Zvinofanira kuva pedyo sezvinobvira kusamuendesa nayo pamutsipa, kuti vazvidzivirire pamusoro asingatarisirwi donhwe naro. Ndakabata panguva inofanira crosswise, nokudaro nokubvumira yakachengeteka nevamwe. Yakadaro squat ine barbell kushanda zvinobudirira yose pamberi chikamu gumbo. Kana vaita zvakarurama, namarudzi squat kuchikosha zvinogona kuwanika, asi kuwedzera vhoriyamu makumbo, achisimbisa musana uye kupa aesthetic chitarisiko nhamba.