Sezvo isu tese tichiziva, mabhenefiti ekuwedzera squats kune yako yezuva nezuva kurovedza muviri ndeaya: akasimba makumbo, ane hutano mabvi majoini, akasimba chiuno, akaderedzwa mafuta, akawedzera mhasuru uye anochinjika. Asi kana iwe uchinge wazviziva wega-huremu squat, muviri wako unokasira kuchinjika kune kuoma uye zvaunowana zvinodzikama. Squat mutambo unoda kugadzirwa (wakafanana chaizvo nekusundira-kumusoro). Izvi zvinorevawo kuwedzera huremu kune ako squats.
Kuwedzera huremu kunodzivirira makumbo ako kubva kuchinjika kune kusagadzikana kunogara kuchingouya nekungoshandisa uremu hwako. Nekufamba kwenguva, kushandisa dumbbells, mabhero, kana kettlebhero (kana ese matatu) kunosimudzira kufambira mberi kuwanda, izvo zvinozotungamira kune kumwe kusimba uye kuvaka mhasuru. Yeuka, iyo yakakura mhasuru, iyo yakawanda macalorie iwe aunopisa. Squat chiitiko chakakomberedzwa, uye spillover mhedzisiro yacho ndeyekuti inomanikidza mapoka makuru emhasuru kuti ashande pamwechete. Naizvozvo, kunyangwe iwe urikuita maekisesaizi kuti upise mafuta, zvichiri zvine musoro kuti uwedzere huremu mumasikisi kuchengetedza uye kuwedzera simba nemhasuru dzemuviri wezasi.
Iko kufambira mberi kwechisikigo kwe squat kudzidziswa kunoreva kusuduruka kubva pakuzviremera-wega kuenda kune dumbbells uye pakupedzisira barbell. Inzwa wakasununguka kuwedzera kettlebells kuhupenyu hwako hwezuva nezuva uye kusanganisa zvese pamazuva akasiyana emakumbo. Asi iyo barbell squat ndiyo yekupedzisira komputa chiito. Iyi inzira inogona kukupa iwe bhenefiti yakakura kwazvo yekusvora.
Mudzidzisi anowanzo kurudzira kuyedza squat yekumashure kutanga, iine bharanzi kuseri kwemusoro wako. Asi kune mhando mbiri dze squats: marefu mabara uye akaderera mabhawa, zvinoenderana nenzvimbo yemabhawa. Kazhinji, vanhu vazhinji vanodzidza ma-high-bar squats, mune iyo barbell inoiswa pane trapezius kana trapezius mhasuru. Kana iwe ukakwira kubva pa squat chinzvimbo, izvi zvinokurudzira kumira kwakanyanya uye kunomutsa iyo quadriceps (quadriceps). Asi fambisa bharanzi maviri masendimita pazasi, uye shandisa yakafara kubata pamusoro pamafudzi mashizha, uye magokora anovhurwa kupfuura zvakajairwa, mune yakaderera-bhar squat chinzvimbo. Iyo michina yemuviri yeiyi pose inobvumidza iwe kusendamira kumberi zvishoma, zvinoreva kuti iwe unotambanudza chiuno chako zvakanyanya paunenge uchikwenya, uchiwedzera zvimwe zviitwa kumusana wako wezasi, marunda, uye chiuno.
Ndakaedza yakaderera-bhawa squats kekutanga svondo rapfuura uye ndakaudzwa kuti ini ndaizoona zviri nyore kusimudza huremu hwakawanda ndichishandisa nzira iyi. Zvakazove zvechokwadi. Ini ndinogona kuyedza ina yepamusoro bar squats ye1RM (iyo yakanyanya kuwanda nguva) uye ndinoshamisika. Asi zvine musoro. Chidzidzo chegore rapfuura chakadaidza iyo yepamusoro-bhawa uye yakaderera-bharasi squat ine akasiyana mhasuru activation yakawana kuti panguva yepasi-bar squat, mamwe mhasuru mapoka akagadziriswa. "Munguva ye eccentric chikamu che squat kutenderera, aya misiyano akakosha kumusana wemhasuru," yakadaro. Ichi ndicho chikonzero vazhinji vanosimudza masimbi vanoshandisa nzira dzakaderera dzebhawa kana vachiedza kusvika 1RM. Yepasi-bhawa squat zvakare ine yekudzika tenderera kona, zvinoreva kuti ibvi harifanirwe kunge riri kure zvakanyanya kubva pamagumbo.
Asi iwe unofanirwa kuve wakangwarira paunenge uchiita yakaderera-bhawa squats. Pakati peiyi squat, iwe unofanirwa kunzwa iyo barbell yekutsikirira pasi kumusana kwako. Iyo barbell haifanire kutsvedza, uye haifanire kukusundira iwe munzvimbo inokombamira kumberi kupfuura iwe zvaunofanira, nekuti mapendekete ako akatakura huremu hwakawandisa. Kana iwe ukazviwana usiri muchimiro paunenge uchiita ichi chiito, ramba uchirovedza muviri pamwe nehuremu huremu kusvikira wagadzirira. Senguva dzose, kugwinya chaiko, unofanirwa kuchengeta kudada kwako pamusuwo.
“Kana iwe uchikwanisa kuisa chiuno chako chaipo pazviziso zvemakumbo ako uye kuramba wakamira zvakamira chaizvo, ipapo high bar squat ndiyo ichave yakanakisa anatomically. Kana iwe ukasundira chiuno chako kumashure uye rega chipfuva chako chienderere kumberi, ipapo yakadzika bar iri yakadzika maSquats anowanzo kuve akakodzera. Chimwe chiratidzo gumbo rako-refu makumbo anowanzoreva mabhawa epasi, uye makumbo mapfupi anoreva kureba, "akadaro Sean Collins, murairidzi wezvekusimba, mune chinyorwa chakanzi" High Bar squats uye High "Bar squat" chakanyora mune yevarume magazini chinyorwa . Low bar squat: ndeupi musiyano?
Iyo yakadzika bar squat zvirokwazvo ine zvayakanakira, asi izvi hazvireve kuti iwe unofanirwa kusiira iyo yepamusoro bar kana yechinyakare kumashure squat. High-bar squats anobatsira kuwedzera simba uye zvinokanganisa kugona kwako kurema kwese. Iwo mabhenefiti eakanaka epamusoro bar squat anogona zvakare kunzwikwa panguva yebhenji yekudhinda. Kana chako chinangwa chiri chekumbundisa kumberi kwemakumbo ako, ma-bar-squats anofanirwa kuve ako aunofarira kurovedza muviri. Iyi fomu iri nyore kuenzanisa, ine hushamwari kune yako yepazasi musana, uye ndiyo yakanakisa kufamba kweOlympic kusimudza, senge mafiripiti uye anobvuta, ese ayo anowanikwa muCrossFit kudzidziswa.
Squat ndeimwe yeakanakisa kurovedza muviri. Zviri nyore kudzidza, uye kana uchinge waziva mamiriro acho, zviri nyore kuyedza. Iyo inogara iri zano rakanaka kusanganisa mafambiro aya, nekuti squats anokuita iwe kusimba uye nekukurumidza, kunyangwe iri yakakwira kana yakaderera mabara.
Post nguva: Jul-22-2021