Kugula ekuchopheni - ukusetyenziswa kakhulu esinqeni

My squats, hlala-ups okanye zizame kulo mshini, iye yazuza elide kwayo phakathi amateurs kunye neengcali kwezemidlalo ezahlukeneyo. inzuzo yayo ezinkulu neya- xa kuthelekiswa efanayo umthambo sisifundo ngabom phambi womlenze, kunye quadriceps kanye. Ngokwendalo, ngethuba ukuphunyezwa kwayo inxaxheba kunye nezinye iinkalo imilenze buti, kodwa ubukhulu ongaphantsi kwe kwimigangatho squats. Phambi kokuba uqale lo msebenzi, wonke umntu uyayazi ukuba ungayithatha njani indawo yokuqala, ukuba kuphefumlwa njani xa inxalenye ethile le ndlela, uwatwabulule imisipha, njalo-njalo. D.

Le squats fitness ukhetho lomnqweno yimfumba zikhuselekile ngaphezu kokuvuyela ezo bar. Ngoko ke, umdlali mafikizolo kuhle ukunciphisa kwinguqulelo yokuqala. Nokuphumla, umzimba kufuneka icinezelwe ngokupheleleyo ngokuchasene ngasemva obuqinileyo naabo ababathandayo, unyawo kufuneka phambi umntla yi imitha ikota, amagxa - on ukuphumla ngaphezulu kwi-roller ezikhethekileyo. Phambi kokuqala, thatha umoya. Yonke msebenzi kwenziwa kuphela ngokugoba imilenze, umzimba igcine indawo esisigxina (ummandla empontshwa Nongawuthabathiyo phambili kwaye akezi ukusuka umva). Ke ezinye squats lomnqweno yimfumba, iifoto wena ukhoyo yokusebenza bunokubonwa inqaku kukhumbuza uguqulelo ibhanile intshukumo.

Xa ubume obuphantsi womdlali uyawa okanye indawo esinqeni ngaxeshanye emgangathweni, okanye ukuchukumisa izihlunu zabo ithole. Kwimeko yokuqala iza kusetyenziswa amathanga kuphela akudala, elinesibini - ngasemva komhlaba kunye zabo gluteus kwizihlunu. Ngokuqhelekileyo, le yokugqibela kunokwenzeka kuphela midlalo, mkhulu umngcipheko wokwenzakala edolweni. Ngokumalunga inkqubo ukuphefumla ngexesha ukuhlamba lomnqweno yimfumba, kukho umoya kufuneka wenziwe xa umzimba kwindawo othe tye, kunye nokukhupha - ngoxa ngokuziphakamisa, kwikota yesithathu indlela.

Lo msebenzi ubaluleke kakhulu ukugcina ngaphambili unyawo sikhundla. Kungenjalo, amadolo ndiwugqithe moya zeekawusi, nto leyo eya kukhokelela njani imeko engathi ibe yingozi ngexesha imbaleki yiphathi umthwalo kwenzakale nemisipha ngayo idolo. My squats - uguqulelo entsonkothileyo kakhulu kulo msebenzi, ngoko ke inokusetyenziswa midlalo. Ukuyenza, kufuneka ukubeka bar umva, kufuphi ithole kwezihlunu. Ngokungafaniyo lwalo edlulileyo, intshukumo akuqali indawo ngqo umzimba, nokuba nesikhundla ukuhlamba kube nzima ngakumbi ukufunda.

Ekwenzeni olu guqulelo lwe msebenzi womdlali kufuneka bakwazi anxityelelaniswe ukwenzela ukuba babele kakuhle umthwalo izihlunu imilenze umntla. squats Scope hack ngokubanzi. Kufuneka kuqala bonke abadlali abo ngenkuthalo zibandakanya kumphezulu femoral sobuKristu (umz, abadlali, Jumpers, volleyball kunye nabanye.). Xa abanxibe impahla lo msebenzi likuvumela ngaphezu kwakhe nabani na ukuphuhlisa quadriceps patellar uPienaar, eyaziwa ngokuba "kwamathana".