Kodi mukudziwa momwe squat

Zikuoneka kuti tonsefe squat njira bwino kuyambira ali mwana. Koma mwina ife tayiwala mmene squat kapena anatiphunzitsa izi siziri choncho ndi ife, m'malo potsegula minofu ndi kukhala m'chiuno, nthawi zina kuvulaza miyendo ndi kuyenda kumbuyo cholakwika.

Choncho, tiyeni tione malangizo kwa ndikukhazikitsa chiri mosakaikira ndi aakulu amene amakhudza Kapangidwe ka quadriceps ndi hamstrings, pa chitukuko minofu ya matako ndi kuchepetsa kumbuyo. ntchito molakwika kumam'phunzitsa ake minofu zimamuchulukira ndi kuvulala kwambiri ndithu mu malo awa.

Ambiri mwa malangizo anatchula kufunika mwachindunji atagwira mutu pamene akuchita anyonyomala. Zoterezi malo woongoka amafuna kuti ntchafu zanu minofu khama kuthamanga kuposa pa matako minofu, kuchepetsa kumbuyo ndi mafupa a chiuno. Komabe, chotero kaimidwe kungakhale kovuta kwambiri kwa anthu ndi torso yaitali, makamaka ngati zikugwira zolemera za. Ndipo munthu ndi thupi pafupifupi pa anyonyomala njira imene Amachitanso zovuta ndi wovuta chifukwa mtundu uliwonse wa mawonekedwe, komanso mwachibadwa amatsamira patsogolo. Kotero ife anakonza.

Mwakugwira mu izi zolimbitsa njira ndi kulemera waukulu, ndi wothamanga ndi likutukuka akukumbukira kuti muwasunge nsana wanu woongoka, ndipo akuyamba kuyesera kuchita zimenezi. Zinali ndiye, ndipo iye amavutika ndi nkhawa kwambili kumbuyo m'munsi. Choncho mukhoza kuwononga nsana wanu, ngati munthu sadziwa mmene squat zolemera. Koma tiyenera kuchita zotsatirazi: pamaso pa Zochita kutsamira pang'ono patsogolo, loko malo ndi udindo uwu, kuchita anyonyomala. Backrest adzakhala tensioned ndi mosabisa, mogwirizana ndi kuphedwa zolondola zolimbitsa thupi, koma nthawi zonse linapendekeka pa ngodya ya 35 ° -45 °. Ndi kuchotsedwa kumbuyo kwa gawo lalikulu la katundu, ndi maondo anga sizimapweteka. Chinthu chachikulu - kukonza malo, osati kusiya mpaka squat lapansi.

Komanso, ambiri malangizo a squat bwino. Sayenera kuika pansi chopunthira chidendene osangoti ena. Ndipo popanda iwo, ngati inu kuchita chirichonse, ndi mwendo minofu kuwonjezera mphamvu ya mawu, koma izo sizidzakhala katundu zosafunika pa malo.

Kuti anyonyomala (wokhala kapena wopanda zolemera) anapatsidwa zotsatira, onetsetsani kukhala elasticity wa Achilles tendon. Ndi kupanda Kumasuka kudzakhala kovuta kuchita kwambiri zokambirana, chifukwa padzakhala imabwera mathithi. Ndipotu, momwe squat akhoza kukhala, ngati boma la m'chiuno, hamstring ndi Achilles tendons, kumbuyo, mapewa saloledwa kukhala wololera?

Mukhale tendon elasticity mofulumira ndithu. Ngati muli ndi vuto woterewu, ayenera wake woyamba, ndipo tchera khutu Musanayambe akatundu olemera m'kalasi. Ndipotu, kusinthasintha anapatsidwa kwa inu mwa chibadwa, simudzatengeka n'kusiya tsiku limodzi, ndipo posakhalitsa Sikuti. Kulimbikira maphunziro, nthawi ndi khama - apa ndiye Ace anu mu chitukuko cha elasticity wa Mitsemphayi, kotero koyenera kuti anyonyomala. Anatambasula pokhapokha Zochita zazikulu, wokhulupirira mu tsiku holo wina, anasankhidwa Zochita kusinthasintha - zonse izi, ndithudi, pomalizira pake chifukwa anga.

Osasamala anthu amene akuseka pa inu, poona ngati inu squat popanda zikondamoyo ndi sitampu wina. Chinthu chofunika kwambiri kwa inu - zikwaniritsidwe kuphedwa yolondola ya zida thupi. Nkomwe inu kukhala pachithandara anu abwino ndi Mitsemphayi azolowere wakewo tsiku, momwe squat mudzakhala bwino kwambiri ndi mosavuta, ndipo pakhoza kukhala Boom ndi kuwonjezeka thupi. Koma pamene tendons sindinapeza kusinthasintha zofunika, kuchita masewera olimbitsa thupi ntchito kuvuta sanabwere mlingo yabwino, si koyenera kuwonjezera zolemera za bar. Apo ayi, maphunziro amakhala temberero kwa inu, ndipo sangapindule konse, kupatula akuvulala kudzakhala kosavuta kuposa kale. Mu kufunika chipiriro ndi kugwirizana. Njira yokhayo kufika pa lamanja, kukhazikitsa bwino KUKHALA akuluakulu imene idzagwe chithunzi chokongola cha m'chiuno mwako ndi miyendo.