Zamkatimu
- Izi ndizomwe zimachitika ngati mumagwiritsa ntchito magulu osagwirizana mukamachita masewera
- Fitness
- Magulu otanuka amatha kugwiritsidwa ntchito m'njira zosiyanasiyana komanso amasiyanitsa kukana, ndiye kuti, pazowonjezera limodzi mumakhala ndi zosankha zingapo kuti muchite masewera olimbitsa thupi osiyanasiyana ndikugwira ntchito minofu yosiyana
- Momwe mungapangire squat wangwiro: izi ndizolakwitsa zambiri
Izi ndizomwe zimachitika ngati mumagwiritsa ntchito magulu osagwirizana mukamachita masewera
Fitness
Magulu otanuka amatha kugwiritsidwa ntchito m'njira zosiyanasiyana komanso amasiyanitsa kukana, ndiye kuti, pazowonjezera limodzi mumakhala ndi zosankha zingapo kuti muchite masewera olimbitsa thupi osiyanasiyana ndikugwira ntchito minofu yosiyana
Momwe mungapangire squat wangwiro: izi ndizolakwitsa zambiri
Ngati pali zinthu zolimbitsa thupi zomwe mosakayikira ndi gulu lotsutsa. Sikuti imangolemera, sikutenganso malo ndipo ndiwothandizirana bwino kuti alimbikitse kulimbitsa thupi kwathu poyiyika kutalika kwamiyendo.
Ndipo ngakhale atha kugwiritsidwa ntchito pazochita zosiyanasiyana, kuwagwiritsira ntchito squat ndi njira yabwino kwambiri. Sara Álvarez, woyambitsa komanso wopanga njira ya Reto 48, akufotokoza kuti kuti mukhale ndi squat wangwiro wokhala ndi magulu, choyambirira, muyenera kudziwa kuti alipo mitundu yosiyanasiyana yomwe imafotokozera kukula kwake timayang'anizana nazo, chinachake chomwe chimathandizira mphunzitsi waumwini Javier Panizo, yemwe amatsimikizira kuti mtundu wa mphira ndi makulidwe ake amasonyeza mlingo wa kukana ndi kuuma kwa rubber: «Muyenera kuyamba ndi zopepuka kwambiri ndikupita. kukulitsa kuuma kwake pang'onopang'ono mukamakonza ukadaulo wanu ndi kulimba kwa minofu yanu ».
Tikasankha, tiyenera kuyiyika:
- Pamwamba pa mawondo ngati tikuyamba. Mwanjira imeneyi ititha kutithandiza kuchita malowo molondola komanso motsutsana kwambiri.
- Pansi pamondo ngati tikufuna kugwira ntchito gluteus medius pang'ono pang'ono.
"Kuyambira pomwe timayang'ana, kuyang'ana kutsogolo ndi mapazi kutambasula phewa ndi zala zakunja pang'ono, timayika gululo pamwambapa kapena pansi pamabondo, kutengera cholinga ndi masewera olimbitsa thupi," akutero Sara Álvarez.
Kenako muweramitse pansi ndi kuyamba kugwada chagada, “ngati kuti takhala pampando wongoyerekeza.” Timatulutsa glute pang'ono, kusinthitsa m'chiuno ndikuyika ntchafu mozungulira. Mawondo anu ayenera kukhala pamtunda wa 90 degree. "Gulu lotanuka litithandizira kuti tiwonetsetse kuti mawondo sakulowera mkati ndipo chifukwa chake zolimbitsa thupi zikhala zogwira mtima", akutero Sara Álvarez.
Mabungwe amapindula
- Pogwiritsira ntchito zingwe zotanuka nthawi zonse timagwira pamimba ndikukhazikika pachimake, chifukwa chake mumagwira ntchito bwino nthawi yomweyo.
- Zingwe zotanuka zitha kugwiritsidwa ntchito m'njira zosiyanasiyana komanso zimasiyanitsa kukana, ndiye kuti, pachowonjezera chimodzi mumakhala ndi zosankha zingapo kuti mugwiritse ntchito zolimbitsa thupi ndi minofu.
- Ndi zingwe zotanuka mutha kuyamba kuyenda kenako ndikugwira ziwalo zosiyanasiyana za thupi, monga thupi lakumtunda ndi thupi lakumunsi. Titha kuwagwiritsanso ntchito kutambasula.
- Sizofanana ndi kuphunzira ndi kulemera, chifukwa izi sizokhazikika, gululi limakulitsanso mukamakweza.
Titha kugwiritsa ntchito masitima awiri (kumtunda ndi kumunsi) zina ndi izi:
Kwa thupi lakumtunda: atolankhani paphewa, mzere, bicep, tricep, chifuwa kapena makina osindikizira, pitirizani kukana…
Kwa thupi lakumunsi: glute kick, squat, deadlift, glute mlatho, kuyenda squat, njinga…
Zochita zina zamagulu
Quadruped ndi kukwezedwa kumbuyo. Kuyambira pamalo olowera kanayi ndi matayala pansi pa miyendo yanu, bweretsani mwendo wanu wakumanzere ndikuutenga poyambira. Muyenera kuchita izi ndi miyendo yonse, ndikupatula mphindi imodzi. Pambuyo pa masekondi 30 amasintha miyendo.
Band kusinthasintha. Tidzadziyika tokha pansi moyang'anizana bwino ndipo tidzaika zotchinga kapena zingwe za raba kutsogolo, pamtunda wokwera pang'ono kuposa zingwe.