Front squat. waivako chidobi

Training paruvanze zvainanga kutsigira muviri wakasimba uye akanaka. Kuti vawane chinangwa ichi, kurovedza siyana uye pamberi squats tiri rimwe inonyatsobudirira.

Musimboti yechiitwa

Front squats ane barbell - hazvina kufanana squats, umo shamhu hakusi shure, senguva nokuti vanhu vazhinji, uye pamberi - pamusoro pectoral netsandanyama. More zvakananga, asi mutoro wakaiswa pakati pamberi danda deltas uye clavicle. Hands saizvozvowo riri pamberi mutumbi uye curved "riri."

Chiitwa ichi hazvigoni kunzi nyore. Vazhinji vevaya vanopinda vachidzidziswa paruvanze musaita basa iri nokuti vanofunga kwazvo asinganyatsoita. Asi kana ukanyatsogona ichi Nzira squats, zvino rinogona kubatsira zvinobudirira kupesvedzera quadriceps pamusoro, kwamakadarika zviri zvinooneka vakaratidzawo hudyu anova akanaka curved chimiro.

Zvinokosha kufunga kuti twumapuranga yepamusoro mutoro quadriceps - zvisiri nyore, nokuti chikamu ichi tsandanyama yekudyidzana mukobvu uye makasimba kupfuura ayo pasi kana pakati.

Chimwe chakanakira, iyo rine nzira yakadaro squat - iri achidzikisa mutoro pamusoro rezasi shure uye tikarega shure zvichienzaniswa dzenhoroondo squats. Uyezve, pamberi squat hwapedyo putika simba uye kunobatsira kuwedzera kunopindirana tsandanyama kukura. Naizvozvo, ichi zvachose unokosha kufunga.

How kuita squat pamberi

Usati dzinotanga squat, unofanira zvakarurama kuisa kubhawa (musi rack nokukwirira). Best yaizova papfudzi pamwero. Izvi kubvumira hwakanyatsorwisa hwomutambarakede kugadzirisa pakava pashure maekisesaizi.

chidobi squat Kuchitanga chii chave akamiswa, uye shamhu anoiswa pamusoro pamberi deltoids. Zvakakosha zvakasimba kumbundira wake kuremedza. Feet vanofanira papfudzi-upamhi kunze uye tsoka dzenyu hudyu-upamhi kunze pamusoro equalized. Back zvinofanira kuchengetwa kururamiswa, ichi zvakakosha. Hazvina kubva chinzvimbo ichi uye otanga mberi squat.

Kuti abatanidze yairova panguva yechiitwa unofanira kuisa maoko ako pamusoro wake vayambuka navo panguva imwe chete. Zvinokosha kuti kuongorora nzvimbo emaoko - vanofanira zvaivapowo pasi. Kureva, kana akarurama kubatwa zviri muzariro Havangatariri pasi uye mberi.

Kana izvi zvinhu dzakwana paanotanga zvakananga pamberi squat. Mushure yamunobvisira joko pamatanda Racks vanofanira kutamira 1-2 nhanho shure, asi haungapfuuri. Zvinokoshawo kuti kuteerera, nokuti kana tichishanda makuru Zviidzo kuibvisa achava zvakaoma, kunyanya pashure yechiitwa kwapera. Tinofanira kuenda zvokuti haana kuvhiringidza rack panguva squats. Panyaya iyi, tsoka dziri pamafudzi-upamhi kunze.

Uyezve, kubva pokutangira nzvimbo kuitira kubatana tsvimbo maoko, unofanira kuita kugara kupota, uye zvakadzama sezvinoita zvichibvira. Desirably, pakona pakati remhuru musoro makumbo akanga asingasviki 90 °. Muchiitiko chino, kana pasina ruzivo, usanetseka zvakawanda zvaishingaira. Panguva squat kuri inokosha zvibereko mweya leisurely. Zvakakosha kuyeuka kuti kumberi squat anofanira amakavaitira zvakarurama mamiriro. Anodzivisawo munguva ugere kupota haangaparadzaniswi kubva pasi. Uyewo, regai zvakabaya musoro.

Kana rezasi pfungwa zvasvika, zvinokosha kuita diki kumbomira uye tensing gumbo tsandanyama kusanganisira quadriceps, inotunga muviri wako danda, pakupedzisira kupedza munzvimbo yaro yepakutanga.

hunoshanda zano

Squat frontalnyy- chiri muviri kuti kunogona kuitwa pasina nemizariro, kunyange kushandiswa kwayo panzvimbo yokutanga. It chakatsiva dumbbells kuti unofanira kutora zvatinosiita kubata, maoko uncrossed. Panyaya iyi, pamapendekete iri zvishoma vakwanise kupararira. Nezvanza inofanira kuendeswa kumusoro uye kwete sanganisa emaoko kumativi.

Zvine musoro kuti tiite basa iri pamberi mugirazi, saka zviri nyore akashanda kuburikidza squat unyanzvi. Uye pamusoro payo (zvigadzirwa) vanofanira kuisa kusimbiswa nokuda zvakanaka kuita squats zvakananga kuguma zvinoenderana.

Panguva yokupedzisira pavaipfuura muviri, panguva munogodorerei kumusoro, regai zvachose ruramisa mabvi ako akamiswa. Izvi anobvisa mutoro kubva pamagaro uye kushandisa kuna mapfundo. Naizvozvo, muganhu pfungwa vosimba vanofanira kuchengeta mabvi ako zvishoma hwakakungwa, kuchengeta mutoro pamusoro netsandanyama.

Kana nhamba repetitions, vanofanira kuverenga munhu wose. Asi kana isu nezvazvo paavhareji mureza, unogona kutanga 3 anoita 6-12 repetitions, zvichienderana mamiriro utano.

Sezvo vakagovera mutoro

Imwe mibvunzo rokutanga kuti anogona kubvunzwa nevaya vanoita pamberi squat - chii tsandanyama kushanda panguva yechiitwa?

Heino mazita tsandanyama, izvo vakaremerwa chimiro ichi vagere kupota:

1. mberi yehudyu - the quadriceps.

- medial mhasuro;

- lateral;

- zvakananga;

- zvokungoitawo widest chikamu muhudyu.

2. shure yehudyu.

- hamstrings (the biceps tsandanyama);

- semimembranosus mhasuro ;

- semitendinosus.

3. gluteus Maximus.

Sezvaunogona kuona, mberi squats kubatsira qualitatively mutoro makumbo.

Sei kuwedzera mutoro

Vaya vasati kudzidzira squatting mberi, zviri nani kwete kuwedzera mutoro pamusoro vhiki, uye mwedzi. Kuedza zvikuru kurema hakuna kufanira, nekuti zvichaita kukuvadza chokupika magadzirirwo. Izvi zvinonyanya kudaro beginners.

Kana iwe pedyo nedanho paumbwe nhamba zvakarurama, zvakakodzera kusanganisira mukurovedza Zano zvatinosiita vanogara kupota, haana kugara bedzi nechemberi. zviitwa izvi zvinoda alternated. Somuenzaniso, apo nguva squat zvasvika kufadza mutoro, zvakakodzera kuchinja kuti kumberi uye kumhanya maviri kusvika mitatu. Zvakare, mudzokere Classics.

alternation kwakadaro kuchaita zvizere mutoro zvose tsandanyama ose makumbo, uye dzichimhanya kwazvo kusvika itsva simba unongotaura.

zvakafanana zvikanganiso

Kukanganisa rokutanga kuti inogona kuzoregwa rushoma - ndiko kutarira kana pasi panguva yechiitwa. Sezvataurwa pamusoro apa, unofanira ngaatarire mberi. Zvikasadaro pane ngozi yokurasikirwa mwero uye anowira. Somugumisiro, kuwedzera kune mupfungwa kusanzwa anogona kukuvadza mabvi, sezvo achawa mberi.

Kurasa bhaa panguva yechiitwa kunogona kukonzera gogonera uye shure. Kana zviri zvisina kunanga, mutoro ari kukanganisa kuparadzirwa, uye pane njodzi yokukuvadzwa kana kuwa.

Kudzivirira zvinozoita vangave squatting uye kuderedzwa amplitude. Vamwe beginners, aiming kuderedza mutoro, squat yakadzika zvakakwana. Somugumisiro, mashoko quadriceps haasi kuwana rizere mutoro. Asi pano, pakutanga hapana chikonzero kuti chiitwa yakadaro. Squat zvakadzama kukosha - madziro utongi.

Nokuti ani akakodzera mberi squats

Chiitwa ichi inobatsira chaizvo kune vaya kumusoro kukura uye, naizvozvo, arikutadza pamwe kudzidza gumbo netsandanyama. Nokuti migumisiro yakanakisisa, unofanira kushandisa kunonyanyisa upamhi rack.

Izvi mhando vagere kupota rinoshanda kune avo vanoda kupomba makumbo, asi uri kuseri zvinokuvadza uye ari kunetseka kurwadziwa rezasi shure. Asi kuti kudzivisa matambudziko, kunyanya pasina ruzivo kudzidzisa, unofanira kushandisa diki uremu uye kufunga rwokugadzira.

Zviri pachena, pamberi squat - munhu anobatsira uye akakodzera muviri, pamusoro hatifaniri kukanganwa vaya kuda kuva yakanaka nhamba.