Sokonezerani Machitidwe Anu
Mbalameyi imakhala yabwino kwambiri, yochita masewera olimbitsa thupi kuti ikhale ndi minofu ndi mphamvu m'thupi la pansi. Mbalameyi imapanga minofu yomwe ili patsogolo pa mwendo ndi mbuzi, koma malo osiyana siyana ndi kupweteka kwa squat kungapangitse minofu ina ya miyendo, monga mthunzi kumbuyo kwa mwendo wakutsogolo ndi adductors ndi gracilis mkati. ya miyendo yapamwamba.
Nthawi zonse muzisunga mawonekedwe abwino komanso chitetezo pamene mukuphwanya (kapena zolemera zina).
Maselo angagwiritsidwe ntchito ndi mabalasitiki, mapulotecheti, Smith makina, kettlebells, mbale, ndi malo osiyana, mwendo umodzi kapena miwiri, pansi kapena hafu njira, ndi thupi lokha, komanso ndi njira zosiyanasiyana zopangira ndi kubwereza.
- Barbell kutsogolo khungu (ma barbell patsogolo)
- Barbell mmbuyo squat (barbells kumbuyo pa misampha)
- Malo osokoneza (pambali pa chifuwa kapena pamapewa)
- Dumbbell lunge
- Mbalame yamodzi yokha
- Apatseni squat (mwendo umodzi kutsogolo, limodzi kumbuyo)
- Mbalame yogawanika mwendo umodzi (mwendo ukukhala pa benchi)
- Makina ojambulidwa
- Kudula hako squat (barbell)
- Kutsika mpaka pansi kapena theka la njira
- Magulu akuluakulu
- Pistol squat
Barbell Back Squat
Izi ndizomwe zimakhala zazikulu kwambiri. Mumayika zithunzithunzi ndi zolemera pa misampha ya trapezius kumbuyo kwa khosi. Mukhoza kugunda pansi (ATG) kapena pafupi, kapena theka. Njira yabwino ndi yofunikira.
Barbell Front Squat
Chimodzimodzi mababu, koma anaikidwa kutsogolo pa chifuwa, ndipo nthawizina ndi mtanda kudutsa kuti malowo akhalepo.
Anthu ambiri amapeza izi movutikira kusiyana ndi squat kumbuyo ndi zolemetsa zolemetsa chifukwa cha mavuto.
Pulogalamu Yopopera
Zopoperazo zimatha kukhala m'malo osiyanasiyana - pamapewa, kupachikidwa kumbali kapena pachifuwa.
Zigawanika
Masewera a Splits ndi ochepa kwambiri m'mafashoni masiku ano, koma amapanga kusintha kosangalatsa kuchokera muyeso yowongoka.
Phazi limodzi kutsogolo, phazi limodzi kumbuyo, monga momwe mungakhalire ndi lamtunda, osati pokhapokha pakati pa malo opangira mapazi. Mungathe kuchita izi ndi machesi ofanana omwe amatha kusinthana - kapena ndi kuphatikiza kwa makoswe , kettlebells, ndi zina zomwe mukusankha.
Kulemera kwa Lunge
Mapazi amaikidwa mozama, ndipo amagawanika, chifukwa cha mapapo, koma thupi la pansi limalandira zofanana zochitira masewera olimbitsa thupi. Ntchitoyi imafuna kuti apite patsogolo. Mbalame yogawidwa pamwamba pa mapazi imakhala.
Masewera Ophwanyidwa
Mbalame zowonongeka ndizochita masewera olimbitsa thupi omwe amawoneka kuti sakuwoneka, kapena kuti ali ndi kutchuka kwa chigawo. Mungagwiritse ntchito makina ophwanyika kapena ma barbells kumbuyo kwa miyendo.
Gulu Lokha Limodzi (Pisulo)
Masewera amodzi a miyendo ndizochita masewera olimbitsa thupi omwe amafuna mphamvu ndi kusamala, ngakhale mutagwiritsa ntchito njira zosiyanasiyana kuti muthandizire. Mwachitsanzo, ndi squat yogawanitsa, pumulani kumbuyo kumbuyo pa benchi ndikukwera pambuyo. Mbalame yosalekeza imakhala nthawi zambiri yotchedwa pistol squat.
Mphindi Yambiri
Kawirikawiri amatchedwa Sumo chifukwa cha malo opitilira malo, magulu akuluakulu amachititsa kuti minofu ikhale mkati mwa ntchafu monga gracilis ndi adductor magnus.
Smith Machine Squat
The Smith Machine (yokhazikitsidwa ndi zolemera) ndi chidutswa cha zipangizo zamakono zamakono zamakono.
Mukhoza kukhazikitsa makina a Smith kuti mubwere kutsogolo kutsogolo ndi zowonjezera pang'ono ndi chitetezo. Ngakhale zili choncho, kuyenda kochepa komweko kumapangitsa kuti minofu ikule bwino poyerekeza ndi ufulu woima.
Kuwombera Pang'ono Pozindikira
- Musayendetse kumbuyo, kupita pansi kapena kubwerako. Khalani wolunjika. Kubwezeretsa kumapeto kwa kulemera kungawononge msana kumtunda kapena kumapeto.
- Onetsetsani kuti mawondo asadutse nsonga zala zazing'ono. Izi sizili bwino kwa mgwirizano wa mawondo. Chitani mawonekedwe abwino ndipo musamangoganizira kwambiri ngati izi zimachitika nthawi zina.
- Sungani zidendenezo ndikubzala pansi ndipo maondo anu adayimilira ndi mapazi ndipo osatulutsa mkati kapena kunja.
- Yesetsani kuyang'ana pansi - yang'anani kutsogolo - kapena muzindikire kuti nsana yanu ndi mphuno ziri pamalo oyenera: kubwerera kumbuyo, kumapeto.
- Musayambe ndi zolemera zolemera kwambiri. Yesani seti imodzi kapena itatu ya masewera 6-10 kuti muyambe.