Kusiyanasiyana kwa masipu kwa Mabomba, Hips, ndi Nsaya

1 - The Basic Squat

Masiketi ndi imodzi mwazizoloŵezi zabwino za m'munsi zomwe mungachite. Chifukwa chiyani? Chifukwa chimodzi ndi chakuti masewera ndi masewera olimbitsa thupi , omwe amagwiritsa ntchito minofu yaikulu ya thupi, m'mapiko, m'maso, ndi pa ntchafu.

Tsamba ili, lomwe silikusowa zolemera kapena zipangizo (kupatula mpando) ndi zabwino kwa oyamba kumene, kwa aliyense amene ali ndi mavuto a mawondo kapena omwe ali olemera kwambiri ndipo akusowa thandizo lina.

Ndizofunikanso kwa aliyense amene akufuna kuwonjezera zogwira ntchito m'miyoyo yawo chifukwa zimatsanzira kusuntha komwe timachita nthawi iliyonse tikakhala pansi kapena kuimirira.

1. Ikani mpando basi kumbuyo kwanu ndipo muyime kutsogolo kwao ndi mapazi pafupi ndi chiuno-kapena kupatula mbali.
2. Gwiritsani ntchito mgwirizano ndi kuwasunga mwamphamvu pamene mukugwada ndikuwongolera pang'onopang'ono mpando.
3. Tumizani mchiuno mwakachetechete ndikukweza mutu. Mukhoza kuwonjezera mikono ngati izi zimathandiza moyenera.
4. Khalani mwachidule pa mpando ndikutsitsimulira glutes kuti mutuluke pa mpando ndikuyamba kukweza miyendo.
5. Kokani miyendo yanu mpaka mutabwereranso kuimirira, koma musatseke mawondo.
6. Bweretsani izi kwa ma seti 1-3 a maulendo 10-16.
7. Kuti mupite patsogolo, sungani mpaka mutangoyenda pamwamba pa mpando, koma osakhala pansi. Mukhozanso kusunga zolemera kuti muwonjezere.
8. Onetsetsani kuti mutumize mchiuno kuti musapewe ululu wamondo .

2 - Squat ndi One Dumbbell

Mukatha kuchita masewera okwana 16, ndi nthawi yopitilira ndikuwonjezera zovuta kwa magulu anu. Chosankha chimodzi ndi kugwiritsira ntchito dumbbell (kapena kettlebell monga ikuyimira apa) pamene mukuponya, ndiyo njira yabwino yowonjezerapo mwamphamvu popanda kuika chinthu china chowonjezera pamsana (monga momwe mumagwiritsira ntchito masewerawa pansipa). Nazi momwe mungachitire:

1. Imani ndi phazi lamapazi- kapena kupatulira kumbali.
2. Gwirani chithunzithunzi cholemera chamkati patsogolo pa thupi lanu ndi mikono yowongoka ndikugwedezeka pang'ono.
3. Bendani mawondo ndikuchepetsani mu squat. Imani pamene mawondo anu ali pa ang'anga 90 kapena musanayambe kutaya chilengedwe chanu.
4. Gwiritsani ntchito kuyendetsa gudumu ndi miyendo pamene mukulimbitsa thupi lanu ndi mphamvu yolimba.
5. Pang'onopang'ono imani mmbuyo popanda kutseka mawondo ndi kubwereza ma seti 1-3 a kubwereza 10-16.

3 - Squat ndi Dumbbells

Chinthu chinanso cha mtundu wa dumbbell omwewo chimaphatikizapo kugwiritsira ntchito ziboliboli ziwiri. Mukhoza kuzigwira kumbali yanu, monga momwe zasonyezera kapena pamwamba pa mapewa. Kusunga zitsulo ndi njira imodzi yokha yowonjezeretsa kuntchito kwanu ndikumanga minofu mu glutes, m'chiuno, ndi ntchafu. Nazi momwe mungachitire:

1. Imani ndi phazi lamapazi- kapena kupatulira kumbali.
2. Gwirani zitsulo zazikulu zedi mpaka kumapeto kwa ntchafu kapena ndi manja opindika pamapewa.
3. Bendani mawondo ndikuchepetsani mu squat. Imani pamene mawondo anu ali pa ang'anga 90 kapena musanayambe kutaya chilengedwe chanu.
4. Pansi pa kayendetsedwe ka HIV, onetsetsani kuti mukutsanso m'chiuno, ngati kuti mukufuna kukhala pampando. Pewani kugwadama kuti apite patsogolo.
5. Gwiritsani ntchito kuyendetsa gudumu ndi miyendo pamene mukulimbitsa thupi lanu ndi mphamvu yolimba.
6. Pang'onopang'ono imani mmbuyo popanda kutseka mawondo ndi kubwereza ma seti 1-3 a kubwereza 10-16.

4 - Barbell Squat

Mbalame za Barbell ndizochita masewera olimbitsa thupi, zomwe zimafuna ntchito zambiri kuchokera ku minofu yambiri mu thupi, glutes.

Mbalame ya Barbell ndi yowonjezera kuntchito, ngati mutachita bwino. Kuwonjezera kulemera kwa mapewa anu kumayika zambiri pa katundu wanu pamtunda, choncho samalani pamene mukuwonjezera kulemera pamapewa. Nazi momwe mungachitire:

1. Imani ndi phazi lamapazi- kapena kupatulira kumbali.
2. Ikani mabulosi pamwamba pa mapewa pa misampha ya trapezius (ie, 'chakudya' cha mapewa). Ngati simukumva bwino, mungagwiritse ntchito phalala kuti muteteze msana wanu.
3. Bendani mawondo ndikuchepetsani mu squat. Imani pamene mawondo anu ali pa ang'anga 90 kapena musanayambe kutaya chilengedwe chanu.
4. Gwiritsani ntchito kuyendetsa gudumu ndi miyendo pamene mukulimbitsa thupi lanu ndi mphamvu yolimba.
5. Pang'onopang'ono imani mmbuyo popanda kutseka mawondo ndi kubwereza ma seti 1-3 a kubwereza 10-16.

Samalani mukamagwira ntchitoyi nthawi yoyamba. Yambani ndi kulemera kwake komwe mungagwiritse ntchito mosavuta ndikuyesetsani kupeza mawonekedwe anu musanayambe kupita kumapikisano olemera kwambiri.

5 - Smith Machine Squat

Smith Machine squat ikhoza kukhala yowonjezerapo kuntchito yanu. The Smith Machine ili ndi rack ndi barbell yosungunuka yomwe imayenda pamwamba ndi pansi pa zitsulo othamanga. Pali zikopa zachitetezo kuti zipeze zolemetsa ngati zikufunikira, zomwe zimapangitsa kuti iwo amene akufuna kukweza katundu ali olemera koma alibe spotters.

Smith Machine squat ndi ofanana ndi masewera a machubu, koma muyenera kukonzekera kusunthika ndikuyamba kukhala osamalitsa komanso kumverera kwa masewero musanasamuke ku Smith Machine. Nazi momwe mungachitire:

1. Imani ndi phazi lamapazi- kapena kupatulira kumbali.
2. Ikani barani pamwamba pa mapewa pa misampha ya trapezius (mwachitsanzo, gawo 'la nyama' la mapewa). Kumbukirani kuti Smith Machines akhoza kuchepetsa kulemera kwa bar ndipo ena sangasamalire powonjezera kulemera nthawi yoyamba.
3. Bendani mawondo ndikuchepetsani mu squat. Imani pamene mawondo anu ali pa ang'anga 90 kapena musanayambe kutaya chilengedwe chanu.
4. Gwiritsani ntchito kuyendetsa gudumu ndi miyendo pamene mukulimbitsa thupi lanu ndi mphamvu yolimba.
5. Pang'onopang'ono imani mmbuyo popanda kutseka mawondo ndi kubwereza ma seti 1-3 a kubwereza 10-16.

Chidziwitso chimodzi: pali kutsutsana kwa Smith Machine ndi kuti ena amakhulupirira kuti zimatengera thupi kupyolera mukuyenda, zomwe zingachititse kuvulala ndi kusalingani. Chitani masewera osiyanasiyana mu ntchito yanu ndipo mutha kusunga thupi lanu molimba komanso mwamphamvu.

6 - Pangani Squat kapena Squat Wonse

Plie Squat kapena gulu lalikulu limaphatikizapo kusiyana kwa malo oikapo phazi omwe amathandiza kuti minofu ya mwendo ikhale yosiyana m'njira zosiyanasiyana.

Mwachitsanzo, mu plie squat, mumaphatikizapo ntchafu yamkati yambiri kusiyana ndi masewera. Izi zingakhale kusinthasintha kwabwino kuti muwonjezere ku chizoloŵezi chanu ngati mukufuna vuto latsopano. Ingodalirani mukamachepetsa pansi ndikungokhalira kumangokhalira kusinthasintha. Nazi momwemo:

1. Yambani muzithunzi zazikulu ndi zala zazing'ono pamtunda wokongola. Mabondo anu adzafunika kukhala ogwirizana ndi zala zanu, choncho musatuluke kwambiri.
2. Kuti muwonjezere kulemera mungathe kugwiritsira ntchito zitsulo zam'mwamba pamtunda, mbendera imodzi kutsogolo kapena mabulosi pamapewa kapena kumbuyo kwa mutu.
3. Bwerani mawondo ndikuchepetsani mu squat, kusunga mawondo mzere ndizitole, osagwiritsidwa ntchito, ndi kubwerera mmbuyo.
4. Khalani pansi pamtunda momwe mungathere popanda kusokoneza kusintha kwanu kapena kulingalira kwanu.
5. Pewani kumbuyo kuti muyambe popanda kutseka mawondo.
6. Bwezerani ma seti 1-3 a maulendo 10-16.

7 - Front Barbell Squat

Mbalame yam'mbuyo yamakono imakhala yofanana ndi zosiyana zowonjezera kupatula kupatula kulemera kwake.

Mbalame yam'mbuyo imakhala pambali pa mapewa, yomwe imagwiritsidwa ntchito poyendetsa mikono pamsasa kapena pamanja, monga momwe zasonyezedwera.

Poyendetsa cholemera patsogolo panu m'malo mwa inu, mumasintha malo anu ozungulira, motero, musinthe kaganizidwe ka zochitikazo kupita ku quads. Chifukwa cha momwe mukugwirira kulemera kwake, muyenera kugwiritsa ntchito kulemera kwa chiwerengero ichi kusiyana ndi chizoloŵezi cha maluwa. Nazi momwe mungachitire:

1. Imani ndi phazi lamapazi- kapena kupatulira kumbali.
2. Ikani mabulosi kutsogolo kwa mapewa ndi kuwoloka mikono pa barolo kuti muigwire iyo mmalo kapena kugwiritsira ntchito chingwe chamagetsi, ingoyang'anirani mawotchi.
3. Bendani mawondo ndikuchepetsani mu squat. Chifukwa cha momwe mumagwirira ntchito, miyendo yanu idzakhala yowongoka ndipo simungathe kugwa pansi, choncho samalani kuti musayese.
4. Gwiritsani ntchito magetsi ndi miyendo pang'onopang'ono kutsogolo popanda kutseka mawondo ndi kubwereza kwa ma seti 1-3 a katatu.

8 - Khoma limakhala

Khoma limakhala mosiyana kwambiri ndi masewera omwe mumakhala nawo chifukwa muli ndi malo otsika kapena osinthika kwa nthawi inayake, m'malo mogwira ntchito yonse.

Izi ndizochita masewera olimbitsa thupi omwe mungachite paliponse popanda zipangizo zomwe zingakuthandizeni kuti mukhale opirira mu thupi. Nazi momwe mungachitire:

1. Imani patsogolo pa khoma (pafupi mapazi awiri kutsogolo kwake) ndipo khulupirirani.
2. Lembetsani pansi ndikuyenda mapazi mpaka maondo anu ali pazing'anga pafupifupi 90 (kapena pafupi momwe mungathere) ndi kugwira, kusunga mkompyuta, kwa masekondi 20-60.
3. Bwererani kuti muyambe ndi kubwereza, mutagwira squat pazingwe zosiyana kuti mugwire ntchito mmunsi mwa njira zosiyanasiyana.
4. Kuonjezera mwamphamvu, gwirani zolemera, fanikizani mpira pakati pa mawondo kapena khoma likukhala ndi kukweza miyendo.

9 - Malo Amodzi Oletsedwa

Squat imodzi yokhala ndi masewera olimbitsa thupi ndipo imodzi muyenera kuyisamalira ngati mukuchita nthawi yoyamba.

Kuyika kulemera kwanu pa mwendo umodzi kudzakuvutitsani kuti mukhale olimba komanso osasunthika pokhapokha kuwonjezera mwamphamvu pazochita zanu. Baibuloli likuwonetsedwa mothandizidwa ndi mpira wa masewera olimbitsa thupi, zomwe zimapangitsa kuti pakhale mavuto ambiri. Nazi momwe mungachitire:

1. Ikani mpira wa masewera olimbitsa thupi kumbuyo kwa nsanja ndikudalira.
2. Kwezani phazi lakumanzere pansi, ndikuyendetsa phazi lamanja pafupi pakati kuti muyese.
3. Lembani minofu ya mwendo wakumanja, ndikusunga mwendo wakumanzere, mutsike pansi mu squat (pokhapokha mutha kusamalira). Mukhoza kupumula manja anu pakhoma ngati mukufuna kuwonjezera.
4. Bwezerani kuti muyambe ndi kubwereza nsonga zonse ku mwendo wakutsogolo musanayambe mbali.
5. Izi ndi zovuta zolimbitsa thupi, choncho yesetsani popanda mpira ndipo mutagwiritsabe ntchito payekha.

10 - Kusankha Zisamba Zanu ndi Kuphimba Kokwanira

Malangizo Ofulumira Posankha Zigawo Zanu

• Ngati mukuyesera kukhala amphamvu komanso wathanzi kapena mwinamwake kulemera, mtundu uliwonse wa squat ungachite.
• Ngati ndinu oyamba, kuyamba ndi masewera olimbitsa thupi ndikuyamba kupita ku masewera olemera ndi njira yabwino yopita.
• Pamene mukupeza bwino, mukhoza kuyamba kusintha kwakukulu kwambiri (masewera oyang'anizana, masewera a masewera, ndi masewera amodzi).
• Kulikonse kumene mungayambe, kusewera ndizochita masewera olimbitsa thupi omwe angagwire mbali iliyonse ya thupi lanu.

Malangizo Othawa Mwabata

1. Pitirizani kulemera kwake pazitsulo ndikusunga zidendene pansi.
2. Gwiritsani maondo anu molumikizana ndi zala zakutsogolo.
3. Kumbukirani kutumiza chiuno kumbuyo osati mmbuyo.
4. Sungani mapewa kumbuyo, chigoba chachilengedwe kumbuyo kwake, ndi mutu ndi khosi m'malo osalowerera nawo ntchito yonseyi.