Vadiwa vasikana, kana muchida kuva vadzidzisi vemakumbo maduku, izvo varume vachazoona kwenguva refu mumugwagwa, ipapo gak squats ndiyo chaiyo yaunoda!
Gakk-squat kumitsipa yemakumbo
Gakk-squat - ichi ndicho chimwe chezvinhu zvakasiyana-siyana zve squats zvakaitwa pane imwe simulator chaiyo, iyo inokubvumira kunyatsoshandisa mitambo yakasiyana yemakumbo. Muchiito ichi, quadriceps, hamstrings uye matope zvinobatanidzwa. Uyu ndiwo maitiro ekutanga umo axial mutoro pamusana wechipfuva zvakaderedzwa zvakanyanya nekuda kwechinzvimbo chechimiro chemuviri.
Rutsoka runomhanya mumashini inopinza rinofanira kuitwa maererano nemamwe mitemo yekorojeni. Ita mamakumbo pakati pepuratifomu, shingairira kumashure zvakasimba kumusana kwemufananidzi, benderera pamusoro pechiuno, kubatisisa zvakasimba, kuisa musoro kumusoro. Pakuzorora, zvishoma nezvishoma tanga kuwira pasi, gara pasi kusvika kumakona akakodzera mumabvi kana zvishoma pasi, pamhepo inenge ichidzoka kudzokera kunzvimbo yekutanga. Pakupera kwekuitwa kwegakk, tarisa zvimwe nguva:
- muviri unomanikidzirwa kumushure wemufananidzi, pivot points ndeye sacrum uye scapula, chiuno chacho chakakanganiswa;
- Mabvi anofanira kunge ari paupamhi hwemakumbo mukati mekushanda;
- edza kuvimba pane zvitsitsinho, uye kwete pamasokisi, saka iwe uri kunyanya kubatanidzwa mukushanda misumbu yemusana kumashure kwehudyu;
- Bata maoko zvakasimba nemaoko akachengetwa nemudzidzisi wegak kuti asabvisa kufamba kusingadikanwi kusingadikanwi kwemupaka.
Gakk mishonga inokubvumira kutakura mitambo yakasiyana yemakumbo. Nokushandura nzvimbo yemakumbo pachikuva, unotarisa kuti mishonga iripi ikozvino inobatanidzwa mubasa.
Dzidzira Maitiro
Panzvimbo yakamanikana yemakumbo, misoro yakakonzera ye quadriceps (kurutivi rwechipiri rwehudyu) inobatanidzwa. Pane nzvimbo yakawanda inobatanidza misoro yemidhi ye quadriceps uye inotungamirira misungo yepakati pamusoro pehudyu. Kana iwe ukaisa tsoka dzako kumusoro kwepurutiro, kusimbiswa kunoshandura kune hutsika nemashure. Apo tsoka dzakamira panzvimbo yezasi yepuratifari, mutoro unofamba kuenda mberi kwechidya.
Usadzokorora zvinyorwa zvekare zvekutanga
- usabvisa zvitsitsinho kubva pachikuva;
- usaderedza mabvi ako;
- kana musana wako wakakosha kwauri, usabvarura mapepa kubva kumashure kwemufananidzi;
- usakanganwa kuti unopisa sei mishonga mushure mekuita maitiro. Kuwedzerwa kwemakumbo mune simulator vagere pamberi pegak squats zvakakwana kubatanidza purogiramu yako.
Kudzidzira kunoitwa, kufanana nevamwe vazhinji: 3-4 setsva dze12-15 dzinodzokorora. Sarudza uremu nenzira yakadai iyo yekupedzisira iwe wakapiwa iwe nekutambudzika kukuru. Zvisinei, itai pasina kushingaira uye tarisa manzwiro ako. Iyi nzira ichakubvumira kuti uite zvakanyanya kuchinja masimba uye kuwana ruzivo rwakanaka.
Kuwedzera kwakanaka pamuitiro uyu kunogona kurwisa nechibvumirano, navo iwe uchapedza misumbu yemakumbo. Kutanga nzvimbo:
- Tsoka dzakafanana kune imwe uye dzakapararira zvishoma kupinda muchiuno;
- mabvi akadzikama zvishoma;
- Bhari iri pamapfudzi ako (kumusoro trapezoids);
- dumbu racho rinosungirirwa, mushure mutsva hukanyarara.
Paunenge uine kuenzanisa, tora danho rakakura mberi. Usanamatira mberi, tarisa unhu hwako! Kurema kunoshandiswa kune gumbo rakasununguka, chiuno chinenge chichienzaniswa nechepasi, mabvi etsoka dzekumusoro anogunzva pasi. Tora kwechipiri, ipapo enda uye udzoke kunzvimbo yekutanga. Dzokorora danho rinotevera nerimwe rutsoka. Muchiito ichi, mabheti, mukati mekumucheto kwehudyu uye quadriceps yemakumbo inobatanidzwawo.
Mushure mekuita basa rakadaro, hongu, mishonga ichakuvadza, asi iwe uchazvirumbidza iwe pachako uye uchafara, nguva imwe neimwe ichiuya kuchionioni. Uye ichava nemigumisiro yei kana iwe uchitenderera mumugwagwa mune shorts muzhizha!