Front squat. njira ntchito

Maphunziro mu holo umalimbana kulimbikitsa thupi lathanzi ndi wokongola. Kukwaniritsa cholinga ichi, Zochita zosiyanasiyana ndi anyonyomala kutsogolo ndinu mmodzi wa yabwino kwambiri.

Akamanena za womberani

anyonyomala Front ndi barbell ndi - palibe kanthu ngati anyonyomala, imene ndodo si kumbuyo, mwachizolowezi kwa anthu ambiri, ndipo kutsogolo - pamwamba pa minofu pectoral. Komanso mwapadera, ndi burdening chokhazikika pakati pa deltas kutsogolo mtengo ndi clavicle. Manja motero komanso inali kutsogolo kwa torso ndi yokhota kumapeto "pa."

Ntchitoyi sitinganene kuti yosavuta. Ambiri mwa anthu amene amapezeka maphunziro mu holo, musati Chitani chifukwa iwo amaganiza kuti kungakhale kovuta kwambiri. Koma ngati inu amaphunzira njira imeneyi anyonyomala, ndiye zikhoza kukuthandizani bwino kulimbikitsa quadriceps pamwamba, umene ndi chimaonekadi owonetseredwa m'chiuno amakhala okongola yokhota kumapeto mawonekedwe.

Ndi bwino kuganizira mfundo yakuti pamwamba khalidwe katundu quadriceps - zovuta, chifukwa gawo ili la minofu kuti kwambiri thicker ndi wowawa kuposa pansi ake kapena pakati.

Ubwino wina, lomwe lili njira ngati squat - ndi kuchepetsa katundu m'munsi mmbuyo ndi kuchepetsa kumbuyo poyerekeza ndi anyonyomala pa zachikhalidwe. Komanso, squat kutsogolo akufotokozera mphamvu zachiwawa komanso zimathandiza kuwonjezera chonse minofu kukula. Choncho thupi izi ndi zothandiza.

Kodi kuchita squat kutsogolo

Musanayambe kuti squat, muyenera molondola anapereka bala (pa kutalika pachithandara). Best adzakhala phewa mlingo. Izi adzalola munthu ndi omasuka kukonza vuto pambuyo thupi.

njira squat Imayamba ndi zomwe zakhala udindo chiliri, ndipo ndodo aikidwa pa kutsogolo kwa deltoids. Nkofunika mwamphamvu anandikumbatira burdening ake. Mapazi ayenera kukhala phewa-m'lifupi padera ndi mapazi anu m'chiuno m'lifupi padera pa equalized. Back asungike molunjika, izi ndi zofunika. Ndi udindo uwu ndi nkuyamba squat kutsogolo.

Pofuna kukonza bala pa womberani muyenera kuika manja anu pa iwo idali kuwoloka pa nthawi yomweyo. Nkofunika kuwunika malo a elbows - iwo ayenera kukhala kufanana pansi. Ndiko kuti, ngati adani olondola a kapamwamba iwo sadzayang'ana pansi ndi patsogolo.

Pamene zinthu izi zitakwaniritsidwa akuyamba mwachindunji ndi squat kutsogolo. Pambuyo kuchotsa mowa kwa chimango poyimitsa ayenera kusuntha kwa mapazi 1-2, koma palibe patsogolo. M'pofunikanso kulabadira, chifukwa pamene ntchito zolemera lalikulu kusuntha kudzakhala kovuta kwambiri, makamaka zolimbitsa amaliza. Tiyenera kusamuka zokwanira saletsa ndi chikombole pa anyonyomala. Pankhaniyi, mapazi ali phewa-m'lifupi padera.

Komanso, kuchokera poyambira malo kuonetsetsa kugwirizana ndodo mikono, muyenera kuchita kukhala akuluakulu, ndi mtima ngati n'kotheka. Desirably, mbali pakati pa ng'ombe ndi pamwamba pa miyendo anali zosakwana 90 °. Pankhaniyi, ngati palibe zinachitikira, osadandaula kwambiri mwachangu. Pa squat ndilo wokwanira umo_mosangalala zokolola mpweya. Nkofunika kukumbukira kuti squat kutsogolo ayenera kuchitidwa ndi kaimidwe zolondola. Mabasi pa kukhala akuluakulu zimakhudza kuchokera pansi. Komanso, kodi kupinda mutu.

Pamene mpaka m'munsi kukufika, m'pofunika kuti chete ang'ono ndi tensing minofu mwendo kuphatikizapo quadriceps ndi, kukankha thupi lanu pa mtengo, kenako liza ku malo ake apachiyambi.

malangizo

Squat frontalnyy- ndi masewera olimbitsa thupi kuti angathe kuchitidwa, pakalibe mowa, ngakhale ntchito zake patsogolo. M'malo a dumbbells kuti muyenera kusankha mwachizolowezi, mikono uncrossed. Pankhaniyi, mapewa ndi pang'ono onse kufala. Zikhatho ayenera kupita oposa osati kuchepetsa elbows m'mbali.

N'chinthu chanzeru kuchita masewera olimbitsa thupi ili patsogolo pa kalilole, choncho mosavuta ntchito mwa njira squat. Ndipo pa izo (sayansi) muyenera kuika zofunika kwambiri chifukwa cha anyonyomala bwino kuchita mwachindunji zotsatira zimatengera.

Pa chomaliza zochita, pa analumpha mmwamba, musati kwathunthu limbitsani maondo anu mu kuimirira. Izi amachotsa katundu ku ncafu ndi kusamutsa kwa malo. Choncho, nyamuka malire mfundo zofunika kukhala maondo anu pang'ono wopindidwa, kusunga katundu minofu.

Pamene chiwerengero cha mau, ayenera kuwerenga aliyense. Koma ngati tikukamba za muyezo ambiri, mungathe kuyamba ndi akanema 3 6-12 kubwereza, malingana ukupeza.

Monga katundu anagawira

Funso loyamba kuti angapemphedwenso anthu amene atumikira squat kutsogolo - zimene minofu ntchito pa ntchito yonseyi?

Nawu mndandanda wa minofu, amene akuvutika mu mawonekedwe KUKHALA akuluakulu:

1. kutsogolo kwa ntchafu - ndi quadriceps.

- minofu medial;

- lateral;

- mwachindunji;

- wogwirizira linafalitsidwa kwambiri mbali ya chiuno.

2. kumbuyo kwa ntchafu.

- hamstrings (cha kukongola minofu);

- semimembranosus minofu ;

- semitendinosus.

3. gluteus Maximus.

Monga mukuonera, ndi anyonyomala kutsogolo kuthandiza qualitatively miyendo katundu.

Kodi kuonjezera katundu

Amene sanakhalepo kuchita kutchire kukakumba ndikafuna kudzithandiza kutsogolo, ndi bwino kuwonjezera katundu pa sabata, ndi mwezi. Yesetsani kuti kulemera kwakukulu sikuthandiza, chifukwa kuwononga ntchito za njira ya. Izi makamaka zinachitikira oyamba.

Ngati mulankhula ndondomeko mapangidwe manambalawo molondola, m'pofunika monga mwa maphunziro chiwembu cha alipidwa KUKHALA akuluakulu, sanakhale yekha kutsogolo. Zochita izi ayenera alternated. Mwachitsanzo, pamene squat zonse kukufika katundu pazipita, m'pofunika kusintha kuti kutsogolo ndi kuthamanga kwa miyezi awiri kapena atatu. Apanso, kubwerera ku upamwamba wa.

kusinthana amenewa adzalola katundu zonse akatumba onse a miyendo, ndipo mofulumira kwambiri kufika mphamvu ntchito.

zolakwika zina zodziwikiratu

Kulakwitsa koyamba kuti atha kupirira ndi osadziwa - ndi kuyang'ana kapena pansi pa kukambiranako atasinthana maudindowo. Monga tanena, muyenera ayang'ane m'tsogolo. Apo ayi pali chiopsezo imfa ya bwino ndi kugwa. Motero, kuwonjezera pa kusapeza maganizo ingawononge maondo, monga adzagwa patsogolo.

Tisamadandaule bala pa masewera olimbitsa thupi chifukwa m'goli ndi kumbuyo. Pamene tikupanga, katundu ndi molakwa anagawira, ndipo pali chiopsezo kuvulazidwa kapena kugwa.

Popewa zotsatira anakhumba akhoza kutchire kukakumba ndikafuna kudzithandiza ndi kuchepetsedwa matalikidwe. Ena oyamba, aiming kuchepetsa katundu, squat akuya kwambiri. Chifukwa cha zimenezi, quadriceps si kutenga katundu zonse. Koma mu nkhani iyi, poyamba palibe chifukwa choti zolimbitsa thupi zimenezi. Squat kwambiri kufunika - lamulo wotsimikizika.

Amene anyonyomala zogwirizana kutsogolo

Njira iyi ndi wofunika kwambiri kwa anthu amene ali ndi kukula mkulu ndipo, chotero, ali ndi bvuto ndi phunziro minofu mwendo. Zotsatira zabwino, muyenera kugwiritsa ntchito m'lifupi pazipita pachithandara.

Mtundu wa KUKHALA akuluakulu ndi zogwirizana amene akufuna kutulutsa mpaka miyendo, koma ndi kumbuyo choipa kumbuyo ndi akulimbana ndi ululu m'munsi kumbuyo. Koma pofuna kupewa mavuto, makamaka popanda maphunziro zinachitikira, muyenera kugwiritsa ntchito yaing'ono kulemera ndi kuganizira luso.

N'zoonekeratu squat kutsogolo - ndi kothandiza ndiponso zogwirizana thupi, zimene sitiyenera kuiwala amene mukufuna kuti kokoma.