Patinofunga nezve kurovedza muviri wepasi, chinhu chekutanga chinouya mupfungwa ndechekuita dzakatevedzana dze squats kusvikira taona kuti isu hatigone kuitora zvakare nemakumbo edu. Ichokwadi kuti squat ndiyo nheyo yezviitwa zvakawanda uye izvo inosimbisa mapoka akawanda emhasuru kamwechete, asi kune zvakare akati wandei maekisesaizi anogona kutiita kuti tibude mumonotony. Chikanganiso chikuru ndechekugara uchiita maekisesaizi mamwe chete, nekuti muviri wedu unozojaira zvinokurudzira uye isu hatifambire mberi mumhedzisiro.
Squats inoda kufamba mukati hudyu, ibvi uye chiziso panguva imwe. Tese tinozvarwa tichikwanisa kuzviita, asi haasi munhu wese anogona kuzviita. Kune vane kurambidzwa kufamba kana kukuvara, asi handicho chikonzero nei vachifanira kurega kudzidzira. Isu tinokudzidzisa iwe 4 dzakanakisa dzimwe nzira dze squats, umo isu tinoshanda mamhasuru akafanana.
Bulgarian squat
Kana usati wamboedza chiitwa ichi, unofanira kutanga ikozvino. Pakutanga (uye nguva dzose) ivo vakaoma zvishoma, asi vakakwana kuti vawedzere hypertrophy yemakumbo. Iwe unongofanirwa kuisa tsoka imwe pabhenji, chigaro kana dhirowa uye ita kuti gumbo remberi rikotame 90º.
Hazvisi zvekuita zvakawanda uye nekukurumidza, asi nezve kudzora kufamba kumusoro uye pasi. Vanhu vazhinji vane kukuvara kwehudyu vanogona kuita bulgarian squat pasina marwadzo. Takatarisana neunilateral movement, negumbo rimwe chete.
Sled Push
Iwe unenge wazviona muCrossFit kudzidziswa. Iyo Sled Push kana iyo sled push ndeimwe yeakanyanya kudzidzira maekisesaizi mumakore achangopfuura. Pasinei nekunyanya, kashoma kuti uzviite zvisina kunaka kana kuti zvinokurwadza. Ichi chishandiso chinovengwa nevatambi vakawanda vane usimbe, sezvo zvinoda simba uye kuputika.
Semubairo mukuru watinawo wekuti uchawedzera vhoriyamu yedu yepasi pasi, pasina chikonzero cheku squat. Ndinofunga kuti ndiyo inonyanya kunakidza, uye iwe?
Matanho
Matanho, mapapu kana mapapu ndeimwe yeakanakisa maekisesaizi aunogona kuita mujimu uye kumba. Sezvakaitika kuBulgarian squat, mapapu anogonawo kuitwa nevanhu vane kukuvara kwehudyu kana musana. Vanobatanidza mabvi, zviziso zvemakumbo, uye mahudyu nenzira isinganyanyi kuputika.
Kurema kwakafa
Pakupedzisira, chiitiko ichi chakatsaurirwa kune avo vese vanhu vanovenga squatting. Kunyangwe isiri yekutsiva seyakadaro, chiitiko chakasarudzika kukudziridza simba rinoputika rakakura mumuviri wese.