Kodi kuchita kuukira Chibugariya?

Supple ndi taut bulu - uwu si mphatso zachilengedwe, monga zotsatira za ntchito yambiri ndi khama. Pangani matako anu rounder ndi wokongola kokha kupyolera masewera olimbitsa thupi ndi chakudya chamagulu.

Chinsinsi ndi losavuta - kupanga nokha osachepera tsiku kuchita kunyumba kapena mu holo kwa mphindi 15-20 tsiku ndi kusiya zokoma zakudya kukhuthala, mowa ndi zakudya zamagulu (tchipisi, crackers, theka-yomalizidwa mankhwala, etc.).

Lero tiona thupi, omwe angathandize kuti tisakhale mafuta miyendo ndi kuwapatsa osiyana zimachititsa chilumbachi - Chibugariya kuukira.

N'chifukwa chiyani ntchito yonseyi?

Mitundu ya kuukira, pali zambiri. Aliyense ali njira ndi ntchito yake mlingo wa katundu minofu.

ndi zabwino Chibugariya kuukira chiyani? Pogwira ntchito njira ngati wokhulupirira katundu lonse imagwera yekha pa phazi kutsogolo, amene anachita flexion ndi kutambasuka.

Izi zikutanthauza kuti minofu kuti zinayenda aiming yekha ntchito mwendo pamene mwendo ena sangathe kudzithandiza okha mwa njira iliyonse.

Komanso, chifukwa kukhalapo kwa mfundo imodzi yokha kucheza ndi pansi, thupi basi asamalira zinthu izi wosakhazikika ndipo pomwepo zikuphatikizapo lolingana stabilizers minofu. Kotero izo zidzachitike osati magulu akuluakulu minofu, koma zina kuti ubwino chitukuko chachikulu minofu.

Ndi zothandiza kuti kuukira Chibugariya pa anthu amene ali ndi vutoli bwino mphamvu mu miyendo. Izi nthawi zambiri amapezeka mu righties "chiwawa" ndi lefties. Chifukwa cha ubwino lonse, amene akutsatira ku peculiarities chitukuko thupi, mwendo wina ndi amphamvu ndi opambana kuposa wachiwiri. kuukira zimenezi kuti kulimbana ndi vutoli.

Amene minofu ntchito?

Chibugariya kuchita lunges, inu ntchito zikuphatikizapo minofu monga:

- pa gluteus Maximus;

- quadriceps;

- soleus;

- kumam'phunzitsa;

- minofu stabilizers.

Zikuoneka kuti gulu la ogwira ntchito akukwana minofu zambiri, zimene zimathandiza ife bwinobwino kukhala mapazi ake mothandizidwa ndi kuchita izi.

Kukonzekera womberani

Chibugariya lunges kwa matako ndi zizichitidwa yekha ndi minofu yosenda ndi mfundo analimbikitsa miyendo.

Kwenikweni thupi ili sanachite pachiyambi ndi kumapeto kwa kalasi, pamene kuli kofunikira kuti amalize maphunziro. Kuchita lunges ndi otsika kulemera, mukhoza kupewa zoipa ndi maganizo zosafunika pa malo.

Mwachitsanzo, ngati kulimbitsa thupi lanu imakhala zokambirana 4-5, kuukira ayenera kuchita pamaso pa nkhaniyi.

Iwo akhoza kuchitidwa popanda kulemera zina kapena ndi barbell ndi, dumbbells. Pankhaniyi, muyenera izi zida masewera. Kuonetsetsa muyenera benchi kapena mpando umene inu mukhoza kuika mwendo si ntchito.

Chibugariya lunges ndi barbell ndi

Taganizirani njira zolimbitsa thupi ndi barbell a.

Best wa onse, ngati inu muti muchite Chibugariya lunges kwa matako ndi simuli nokha, ndipo ndi thandizo la mlangizi kapena naye, kupewa choipa.

Choncho, akathyole kapamwamba ndi kuchiika icho pa phewa lake, kuti mumamasuka ndi panalibe kupweteka kwa msana khomo lachiberekero. Inu mukhoza kuika chopukutira pansi khosi, kuti kwambiri ndodo kukanikiza pa msana.

Imani ndendende pafupi shopu yopingasa anakonzeratu. Kuti inu kukhala kumbuyo pa mtunda wa pafupi 1-1.5 masitepe.

The oyamba adzakhala kupeta mwendo. Kuti tichite zimenezi, ikani kumwendo lako lamanzere pa benchi, mogwirizana ndi kuukira Chibugariya. Photo zotsatirazi zikuthandizani inu ndi maganizo olondola.

Muyenera kuima molimba pa mwendo kuti kumva bwino bwino. Imani mowongoka, pang'ono wopindidwa bwino mwendo pa bondo.

Kupuma ndi kuyamba kukhotetsa mwendo patsogolo pa bondo malinga ngati mbali anapanga sadzakhala madigiri 90. Panthawi imeneyi, kutsogolo padziko ntchafu yako (quadriceps) adzakhala kufanana pansi.

Amaundana mu udindo uwu kwa kamphindi ndipo akuyamba kubwerera ku malo ake apachiyambi, kusunthira mmwamba.

Kenako, chimodzimodzi kubwerezabwereza imagwiridwa kangapo, mapazi kusintha ndi kuchita chimodzimodzi kumanzere.

Chibugariya lunges ndi dumbbells

Mukhoza kuchita masewera olimbitsa thupi ndi dumbbells. Ndi bwino kusankha kulemera kwa zipolopolo ngati kuti mungathe kuchita osachepera 12 reps pa lililonse mwendo.

Ngati muli woimbayo ofooka kapena kuvulala, koma inu simukufuna ntchito ndi barbell, ndiye kusangalala ndi zomangira masewera phewa, onyamula kuukira Chibugariya.

Njira lunges ndi dumbbells ngati wina m'mbuyomu. kusiyana ndi yekhayo amene si koyenera kuponya zipolopolo pa mapewa awo, koma zokwanira basi kutenga nawo dzanja ndi kuwongoka pamodzi alumikizana ndi.

Komabe, vuto kwambiri ndi dumbbells kukhalabe olimba, kotero ngati ndinu sadziwa wanu minofu stabilizers, ndi bwino kuchita masewera olimbitsa thupi ndi barbell a.

Pamene akuyembekezera zotsatira woyamba?

Poyerekeza ndi kuukira ochiritsira, chimake izi zosavuta, chifukwa ntchito kokha mwendo umodzi, pamene lachiwiri, inu sangathe kuzithandiza okha kapena kuchita ukathyali.

Chifukwa cha ichi zotsatira adzafika kale kwambiri. Koma kuti abwere matako awo kuti agwire zolimbitsa thupi zokwanira basi. pulogalamu maphunziro pazikhalanso ndi anyonyomala, ndi chilakolako akufa, kusonyeza ng'ombe minofu.

Ndi kuphunzira bwino mudzayamba kuona zotsatira pambuyo sabata lachiwiri la masewerawa. Iwo akhoza zimapezeka onse zowoneka ndi thupi - mudzakhala zosavuta kuchita kuti sabata yapitayo zinali zovuta kwambiri.

Choncho omasuka monga zotsatirazi pulogalamu yake ndi kukhala.