Titha kupeza kuti anthu ambiri nthawi zambiri amamanga agulu la hipkuzungulira miyendo yawo akamachita squats.Kodi mumadabwa kuti chifukwa chiyani squatting imachitidwa ndi zingwe pamiyendo yanu?Kodi ndikuwonjezera kukana kapena kuphunzitsa minofu ya miyendo?Zotsatirazi kudzera mndandanda wazinthu zofotokozera!
Ubwino wogwiritsa ntchitogulu la hippamene akugona.
1. Lolani magulu ambiri a minofu mu glutes kutenga nawo mbali pa ntchitoyi
Tikamachita squats zakuya, ma glutes athu amangosinthasintha ndikutambasulidwa.The gluteus medius, komabe, gluteus medius imagwira ntchito yochotsa chiuno ndi kuzungulira kozungulira.Izi zikutanthauza kuti gluteus medius imalimbikitsidwa bwino ikachitidwa nthawi imodzi.Zoonadi, tikhoza kuwonjezera gulu la minofu iyi yokha.Bodybuilders angagwiritse ntchitomagulu a chiunokuchepetsa kuwononga nthawi.Mwa njira iyi minofu ya miyendo ndi chiuno imakhudzidwa kwambiri ndi ntchitoyi, makamaka gulu la gluteus medius ndi rotators kunja.Chifukwa chake, mudzatha kukwaniritsa bwino zolinga zanu zolimbitsa thupi.
Chodabwitsa china ndi chakuti anthu ambiri ali ndi minofu yamphamvu kwambiri kuposa ma adductors.Izi zidzakwaniritsa bwino maphunziro ndikuyambitsa ma adductors.Zimenezi zimathandiza kuti minyewa yonse ya m’thupi mwathu ikule bwino.Potero kupewa kubweza khalidwe la thupi.
2. Pangani mzere wa mphamvu wa thupi kukhala wokhazikika
Tikamachita squat yakuya, thupi lathu limakhala lovuta kuchokera pamwamba mpaka pansi.Mapewa, zigongono, kumbuyo, m'munsi kumbuyo, m'chiuno, miyendo, etc. onse ayenera kugonjetsa ntchito kukana.Chifukwa mzere wa mphamvu ndi perpendicular pansi pansi, tiyenera kugonjetsa kukana kumtunda.Izi ndizosavuta kuti aliyense amvetsetse.Koma tingaiwale kuti pali mtundu wina wa kukangana, ndiko mzere wa mphamvu kuchokera kumanzere kupita kumanja.
Trampoline mu paki yosangalatsa, ndikuganiza kuti tidzaidziwa bwino.Nthawi zambiri, ma trampolines ndi ozungulira, osawoneka ngati masikweya kapena mawonekedwe ena.Ngati mungolola njira ziwirizo mmwamba ndi pansi pa bedi molunjika, kumanzere ndi kumanja sikupita molunjika.Ndiye zotanuka danga la trampoline adzakhala ochepa.Sizingakhale zokwanira kuthandizira bedi lonse, sizidzasewera, ndipo malo othandizira sadzakhala okhazikika.
Tiyeni tibwerere ku squat yakuya.Matupi athu ndi okhazikika mmwamba ndi pansi.Koma mukayika kulemera kwake, kupsinjika ndi kukhazikika kwa thupi kumachepa.Maphunziro adzakhudzidwanso.
Komabe, ngati mumavala agulu lotsutsapa mwendo wanu, zotsatira zake zimakhala zosiyana kwambiri.Idzasunga ntchafu zanu kuyambira mkati (kumanzere kupita kumanja).Zimapangitsa thupi lanu kukhala lokhazikika, makamaka chingwe champhamvu cha thupi lanu lonse.Kaya kuchokera pamwamba mpaka pansi, kuchokera kumanzere kupita kumanja, kapena kuchokera mkati kupita kunja, nthawi zonse pamakhala mikangano.Kukulolani kuti muphunzitse kusuntha uku mwamphamvu zonse ndikuwombera m'chiuno ndi miyendo yanu.Izi zimakuthandizani kuti muwotche mafuta ambiri m'thupi lanu ndikulimbitsa magulu ambiri a minofu.Choncho, mukhoza kusema zida za "zitsulo" za minofu.
Ndikukhulupirira kuti zomwe zili pamwambazi zingakhale zothandiza kwa inu.Ngati mukufuna kudziwa zambiri, mukhoza kupita kuTsamba lofikira la kampani ya NQFITNESSza zambiri.
Nthawi yotumiza: Dec-07-2022