Hack Squat - kuchita zabwino chiuno

Kuthyolako anyonyomala, kukhala akuluakulu kapena kuthyolako mu pulogalamu yoyeseza yakhala yaitali zinatchuka chake Amateurs ndi akatswiri mu masewero osiyanasiyana. ntchito yaikulu ndi osiyana poyerekeza yemweyo zolimbitsa zofunika ndi phunziro dala kutsogolo m'chiuno, ndipo quadriceps ndendende. Mwachibadwa, m'kupita kwa kukhazikitsa nawo ndi zina miyendo ndi thunthu, koma Pamlingo wamng'ono kuposa mu muyezo anyonyomala. Musanayambe ntchito yonseyi, aliyense adziŵe kutenga poyambira malo, mmene kupuma pa mbali makamaka za njira yodutsamo ndi kutambasula minofu, ndi zina zotero D..

The olimba njira kuthyolako anyonyomala ndi abwinopo kusiyana pa mowa. Choncho, novice wothamanga bwino kuchepetsa Baibulo loyamba. Pa zina, thupi ziyenera kwathunthu unkagunda kumbuyo kwa matayala, phazi ayenera kukhala kutsogolo kwa torso ndi kotala mita, mapewa - ena onse pamwamba pa odzigudubuza wapadera. Asanayambe, kupuma kwambiri. zolimbitsa onse akuchita mwa kupinda miyendo, thupi kupitiriza malo atathana (lumbar dera satenga patsogolo ndipo salowa kuchokera kumbuyo). Otsala a anyonyomala kuthyolako, zithunzi zomwe ntchito luso Tingaone m'nkhani kukumbutsa wosasintha la gululo.

Mu malo m'munsi wothamanga kugwa kapena udindo wa m'chiuno likufanana ndi pansi, kapena kukhudza ng'ombe matupi awo. Mbali yoyamba adzakhululukidwa ntchito ntchafu yekha zapambuyo, lachiwiri - pamwamba ndi awo kumbuyo gluteus minofu. Mwachibadwa, yotsirizira ndi zotheka okha Akatswiri, wamkulu chiopsezo kuvulazidwa bondo. Pankhani ndondomeko ya kupuma pa kuthyolako squat, pali mpweya zizichitidwa pamene thupi liri mu malo molunjika, ndi kutulutsa - pamene akukweza, kotala chachitatu cha njira mmwamba.

Njira iyi ndi zofunika kwambiri kusunga kutsogolo phazi malo. Apo ayi, maondo kupitirira ndege masokosi, Izi zidzapangitsa kuti vuto oopsa imene wothamanga simungathe kusamalira katundu ndi kuvulaza ndi Mitsemphayi wa bondo. Kuthyolako anyonyomala - Baibulo zovuta zambiri zolimbitsa thupi ili, choncho angagwiritsidwe ntchito mwa Akatswiri. Kuti, muyenera kuika mowa kumbuyo, pafupi ng'ombe minofu. Mosiyana chimake yapita, kayendedwe si kuyamba ndi malo mwachindunji za thupi, ndi malo squat kuti ovuta kwambiri.

Pogwira Baibulo ili zochita za wothamanga iyenela kukhala mgwirizano kuti bwino kugawa katundu minofu ya miyendo ndi torso. Mbali kuthyolako anyonyomala lonse. Izo ziyenera loyamba la onse ndi othamanga amene mwachangu idzagwiritsa zapambuyo femoral padziko (mwachitsanzo, osewera, jumpers, volebo ndi ena.). Mu ojambula Margolis Wheel limakupatsani kuposa wina aliyense kukhala quadriceps patellar lofufuma kwambiri mbali imodzi, lotchedwa "droplet".