Squats benemizimba: benefits kunye neempawu nokuphunyezwa technology

Yonke intombazana amaphupho ngeempundu ajikelezayo kwimali, eziya anxibe nayiphi na impahla tight. Yaye sele ukhe weva ukuba squats benemizimba okanye dumbbells eqinisekisa nemiphumo emihle. Kodwa ke, yeha, asinguye wonk 'umntu uyazi kude kangangoko ukwenza kakuhle imithambo kunye iintsimbi. Nditsho ukuhlamba elula kufuneka kwenziwe ngocoselelo, ukugcina indlela. Kungenjalo, unako buhlungu wena kwaye walimala.

Iintlobo squats benemizimba

Squats benemizimba, okanye njengoko ebizwa ngokuba yi CUPS squats - umthambo ngeendlela ezahlukahlukeneyo. Ifanele ukuba zombini kwiimbaleki abo basandula kuqalisa, neengcali. Kulula kakhulu ububanzi efanayo. Kukho iintlobo ezininzi wahlala-ups:

• Classic - amatye emacaleni okanye macala kwamagxa.
• Kunye amaqokobhe phakathi imilenze yakhe.
• Front - ubunzima esifubeni sakhe.

Kuxhomekeka msebenzi ezihambe amaqela kwezihlunu ezahlukeneyo. Ngoko ke ngaphambi kokuba ugqibe ukuba uhlobo squats benemizimba ukwenza, ukucinga oko ufuna ukusebenza.

Zeziphi izihlunu inxaxheba?

Eyona nto luncedo ukwenza squats benemizimba amantombazane uphupha we-esile ngokuqinileyo kanye, uqhuba. Ngapha koko, le izihlunu gluteal kakhulu isebenza kulo msebenzi. Kodwa ke konke kungekho lula. Kuxhomekeka kwindawo ubunzima okanye dumbbells, nomthwalo onzima kumaqela athile kwezihlunu. Kwaye iingubo zazo zontathu: ezinkulu, abaphakathi nabancinane.

Eyokuqala inoxanduva mali. Oku kucwangcisa i imilo kunye nobukhulu nakwezona nxalenye esimnandi umzimba. izihlunu gluteal Medium kunye amancinane ukuba asebenze kakhulu kule milenze nokuxhwilwa ecaleni. Banoxanduva ukuba smartness zababingeleli. Njengoko ubona, kufuneka ukuqeqesha kakuhle ngokulinganayo. Kungenjalo, aniyi kubona umzobo omhle. Ukongeza izihlunu gluteal ngexesha squats kunye zemilinganiselo ukusebenzisa ukufuna, esineendidi, quadriceps, kwaye izihlunu emqolo. Ngokwenza ezi imithambo, niyandibulala iintaka ezimbini ngelitye elinye: iesile kuqinisa kwaye kuqinise umva.

Technique ekuchopheni

Uhlobo ngalinye ubuchule yayo ezibanzi. Ukuba ulandela yonke imithetho, loo msebenzi ngokukhawuleza ukuvelisa iziphumo. Kodwa kuyimfuneko ukwenza impazamo, kwaye kusenokwenzeka ukuba wonzakele ubomi. Ngoko ke, ukuba enze squats benemizimba kuyimfuneko ukuqala phantsi kweliso umqeqeshi okanye fitnessista onamava. Yena squats ndlela ilula. Eyona nto ibalulekileyo kukuba esweni indawo emzimbeni. Ngasemva kufuneka ngqo, iinyawo ibekwe zamagxa-ububanzi ngaphandle kunye ugobe amadolo kancinane.

Ngexesha lokuhlala-abadala kufuneka itsheke kancinci kakhulu ngeempundu, leza uzive akhululeke emva emathangeni. Xa kungekho tyala musa ukunciphisa blade. Esifubeni kufuneka ibe ngqo. Qaphela ukuba amadolo zakho. Bamele egungxula kunye umgca iikawusi. Ukuba namadolo elandelayo, ngoko ke isixhobo umthambo yophukile - kukho umngcipheko kunokwenzakalisa amalungu. Kubalulekile kwakhona ukuba isithende azifani emgangathweni, kungenjalo uzibeka esichengeni aphazamiseke yakho.

Ngokuxhomekeka kuhlobo indlela squats ezahlukeneyo okumbophelela iqokobhe:

1. squats Classic kungenziwa benemizimba omnye okanye emibini. Ukuba ngexesha umthambo usebenzisa iqokobhe mnye, ngoko bayibeke phezu neemvumi ubambe ngezandla zozibini. Benemizimba ezimbini, izinto ezahlukeneyo kancinci. Kufuneka uhlale emazantsi kwamagxa. Ukusuka kwesi sikhundla, unako kwakhona ukwenza squats benemizimba phezu kwentloko yenu, nto leyo eya kukunceda womeleze izihlunu iingalo.
2. Squats benemizimba phakathi kwemilenze - yindlela esebenzayo ukumpompa izihlunu ezinzulu ezimpundwini, emva umva kwamathanga. Le projectile kule meko kufuneka zithathwe ngezandla zozibini. Kungcono usebenzise kwesitulo okanye iqonga apho na ukuma elilungele ukuhlamba yaba yeyona kakhulu.
3. squats Front. Aba entsonkothileyo kakhulu bonke. Kufuneka ixesha elininzi ingqondo, izakhono kunye namandla. Ubunzima kulo mzekelo igcinwe phambi kwakhe kufutshane nje umzimba kwinqanaba esifubeni.

Ukusetyenziswa ukuhlala-ups

Ukongeza ngqo iinzuzo, squats benemizimba ngenxa ezimpundu unamanye iingenelo. Kuqala kubalulekile ukuphawula ukuphucuka qethe lulonke. Eneneni, ngexesha lo msebenzi isebenza phantse zonke izihlunu, kuquka namajelo eendaba. Indlela eziqhuba ngemihla squats zinceda ukusebenza ngaphandle imimandla ingxaki, ukuphucula unyamezelo nokomelela inzuzo. Iza kunika inkalipho. Nokuba akuncedisi kokwenu ukusebenzisa ngaphandle zisiba umphumo uya kuba. Eyona nto ibalulekileyo ukuze msebenzi, uze abazonwabisa squats benemizimba ezimbini okanye omnye, njengoko uthanda. Exakayo, lo ukuhlamba kunye nefuthe zisiba phezu iihomoni. Baya kuba negalelo kuphuhliso testosterone - ukukhula hormone kwezihlunu.

squats umonakalo

Iinzuzo squats benemizimba ayinakuphikiswa. Kodwa maxa wambi i umthambo ukuze buhlungu. Umzekelo, ukuba une Izimo zonyango umthwalo emalungwini edolweni, umva okanye amanye amalungu omzimba onoxanduva lokuhambisa umthwalo ngenxa ezintle, kufuneka udibane nge yincutshe. Kusenokufuneka ukuba bashiye lo msebenzi kwaphela okanye khetha umthwalo kangangoko, ukuze kube nakho. Kwaye ke, xa besaphula umonakalo izixhobo amalungu kunye nezihlunu nje eyenziwe ngabantu. distribution umthwalo elingalunganga, jolts ezibukhali okanye uphakamisa bayakwazi ibhaso kwakho naluphi na uhlobo umonakalo evela komsipha nobunzima ku Ukophuka ezinzulu. Kungenxa yoko le nto kungcono ukuba ubuchule ndichopha phantsi kweliso ngomfundisi.

izincomo

Qiniseka ukuba bazifudumeze Yolule izihlunu zethu, phambi kokuba uqalise ukusebenzisa benemizimba. Nika ingqalelo eyodwa amadolo neenyawo. Gcina umva wakho ngqo, musa wexe. Kwaye zonke iintshukumo lwenziwa ngaphandle uphakamisa. Lawula kumaphephandaba. Kufuneka uxinezeleko. Oku akuyi kuphela nsinya izihlunu esiswini, kodwa ngaphezu ukuxhasa umnqonqo xa esebenza kunye projectile.

Uphefumle ngendlela efanelekileyo. Gcina nokuba uphefumla kuya kunceda ukwenza inani elikhulu wahlala-ups. Ukuba ngexesha umthambo uphawula iintlungu okanye yagcwala kwamalungu, khangela ukuba mfushane lwenziwa ngokuchanekileyo. Ukuba nqubo kulungile, kubalulekile ukuba andwendwele kwagqirha. Xa sisebenza kunye nobunzima kakhulu uqiniseke ukuba usebenzisa i ibhanti ekhethekileyo utshixe amadolo.