Squats: 30-zuva chirongwa. kurovedza

Kuti uchengete muviri tetepa uye zvakakodzera, pamba nokururamisira nguva mutsaure nguva squat. Kana iwe kuita haasi chete uwandu asi magadzirirwo zvemumusangano. Kana kushandiswa zvakakodzera squats, mazuva 30 chirongwa kuderedza uremu, zvichabatsira kupisa zvakawandisa mafuta ari dambudziko munzvimbo, "pumped" tsandanyama harisi chete makumbo, asi muviri wose.

Kubatsira squats

Gara kupota havasi kuvaka tsandanyama panzvimbo dzapasi chikamu mumuviri, vari zvakare anowedzera kukura muviri wose musculature.

Zvayakanakira squats:

• squats chirongwa madzimai kuchabatsira kupisa mafuta. The achisimba tsandanyama dzako, kuti hubudirire ucharasikirwa uremu.
• Squats kuvandudza kufambisa, kubvumira kuchengeta mufambo, kuwedzera kutsungirira.
• Yakafanira waivako chidobi kuchaita ezvinhu mapfundo, sezvo panguva squat mutoro anoenda zvakananga ose mapfundo, kuderedza mukana wokuti munhu kwemajoini kukuvara.
• Squats zvinobatsira, vanogona kuitwa pose uye chero boka, mudenga, nevana, vari yokurovedza muviri pamwe weighting.
• Pane nzira dzakawanda kwazvo kuita squats (nokuti mwedzi) paunogona kusarudza kupfuura Zvakanyanya Kunaka Panguva Yepamuviri kubva kutanga pamwero kurovedza muviri kugwinya.
• Muviri chikwidzo kunoda simba, saka nokuita squats, iwe wedzera simba rako, izvo zvichava rinokosha kana vachiita zvimwe muviri.

Izvo tsandanyama vari kushanda panguva squats

Kazhinji, chinangwa kuita squats ndiko kushanda yepazasi chikamu muviri. With pachiitwa ichi inogona pumped kunhivi uye magaro, kubvisa okushamisira masendimita kubva mukati uye dzokunze mativi pazvidya, padumbu sungisa.

Muchiitiko chokutanga mabasa gluteal tsandanyama. Quadriceps uye kukonzera pechidya tsandanyama kushanda zvikurukuru zvakasiyana ose squats. Mazuva 30 Chirongwa kunosanganisirawo oblique uye rectus abdominis.

chidobi squat

Kuti vabudirire kanenge nezvinobuda, unofanira kuchengeta Implementation unyanzvi zvemumusangano. Ona zvinotevera:

1. abdominal tsandanyama vanofanira ruchatambanudzirwa kuti chimiro "corset" munhu worudzii kuti muzongoza yenyu.
2. Chitsitsinho chakatsindirwa pasi.
3. Kufema kunyange uye kudzikamisa urove squats.
4. Back twasu, regai mukotamise kana vakapoteredza musana.
5. In yakadereresa chinzvimbo pamabvi vanofanira akaererana tsoka uye haafaniri kusatsauka nechomukati kana kunze.

Classical squat kunotevera: tsoka papfudzi-upamhi oga, maoko pamwe pamuviri, mabvi hwakakungwa kuumba kodzero yorusvingo, zvino muviri anodzokera nzvimbo yaro yepakutanga.

squats chirongwa kwemazuva 30

Kuti muviri zvakakodzera uye magaro kwakavharwa nenyama, kushandisa squats. 30-zuva chirongwa kunotanga Pakusarudza azvipire dzenyu. Kuti izvi zvidaro, squat zvakawanda sezvaungagona. Usasiya danho iri, nekuti, kutangira kwete kubva pamwero, nyore kuwana zvinetso zvoutano. Chinangwa chepurogiramu - kuita 200 vanogara kupota uye zvakawanda.

Kana mwero rako svikiro kune zvakanaka, ipapo Workout anovimbisa kuti kubudirira. Kwakavakirwa nomukova wayo-pamwero mberi kune kurovedza. Table squats kwemazuva 30 unoratidzwa pazasi nomuenzaniso 3 mazuva okutanga.

• Kuwanda vagere kupota idukusa 10, ipapo kutevera 1 mbiru.
• Kana waita kusvika 20 Kugara kupota, ona chomupepanhau 2.
• Munzvimbo 30 Kugara kupota - watevera mbiru nhamba 3.
• Kana iwe akakwanisa kuita zvinopfuura 30 Kugara kupota, zvakachengeteka skip mberi vhiki rechitatu.

Maererano tafura agare kupota kwemazuva 30, imi muri muna vhiki yokutanga. vhiki rechipiri hakuiti kuti chero kuchinja kuti makirasi. Pakupera iri 2nd vhiki kuti kwokutanga bvunzo kuti iwe wakaita pamberi vachimhanya chirongwa. Kuguma zvinyorwa kana nomusoro.

Kamwe azvipire dzenyu kunosvika 50 squats, iwe wagadzirira kuita squats. Chirongwa kwemazuva 30 chaizvoizvo kunotanga zvakanaka zvino, rapfuura vhiki mbiri dzakanga regadziriro, kana padanho kurovedza muviri yakanga isina kukwana. Putsai munoitika pamusoro nzira dzakawanda, kuwedzera akaurayiwa nguva maererano tafura pazasi.

Squats rimwe gumbo

Mumwe inonyatsobudirira mhando squat ndiyo chiitwa chivhorovhoro. Kureva squats rimwe gumbo. yechiitwa ane nhamba zvakanakira pamusoro dzimwe embodiments of squat:

• Squat rimwe gumbo kunobatsira kukura kufambisa, mukana wokushandiswa, pumped tsandanyama muviri wose.
• It chinobatanidza basa duku tsandanyama fibers yose muviri, risingagoni kuva hove neimwe muviri tsoka.
• A duku mutoro pamusoro musana kudzivisa shure matambudziko.
• Kazhinji, pane rutsoka zhinji kutungamirira. Asymmetry anogona kugadziriswa pamwe chete pfuti, nokuti unogona kuchinja mutoro chimwe gumbo, asi kwete vose.

The huru kuoma pakutanga chaipo apo kuita squats rimwe gumbo uchanamatira pachiyero. Naizvozvo, kuwa haafaniri kurega iwe, unofanira kuedza zvakare.

Chidobi of chivhorovhoro:

1. Famba kusvika pasuo jamb uye kuvimba zvishoma rimwe divi pake. Mumwe gumbo yakananga uye mumwe hwakakungwa panguva ibvi.
2. Tanga atsaudzire gumbo panguva ibvi apo Kufema. goho mberi Second. The musana pamwe twasu.
3. On the exhale, kudzokera kutanga chinzvimbo.

Options squats mupurogiramu kwemazuva 30

Kana ukasarudza kuita basa vanogara kupota, 30-zuva chirongwa kuchaita kuti isarudze chiitwa kuti kufarira. Zvinonzi Dzakamukurudzirawo haana kurega chimwe chiitwa, nguva dzose unofanira kuchinja Misiyano squats, pamwe chete kwakakanganisa dzimwe tsandanyama mapazi.

Options squats:

• Squats vane mutoro. Dzakakodzera Dumbbells kubva muzariro kana chete nehombodo izere nemvura. Kuwanda repetitions iyi nyaya ipfupi uye akakamurwa mharidzo dzakawanda.
• Kudzika asi kakawanda kupota kubvumira kushanda tsandanyama avo vari magaro, izvo zvisina kubatanidzwa yakadzika squat. Batsirai kubvisa zvakawandisa mafuta uye cellulite mune magaro.
• "Plié" rinoitwa pamwe makumbo mukuru oga, zvigunwe vanotarira kwakasiyana-siyana, asi squat unonyanya zvikuru. Kana vodzokera chepakutanga nzvimbo kutwasanudza optionally mabvi.
• Squat pamadziro rinoitwa kuti tiite bhandi tsandanyama shure. The musana rikazvisundira kurusvingo, tsoka fudzi upamhi akapfeka mberi. Squatting itai, sokunge zvishoma nezvishoma mumatope rusvingo, Musana nzvimbo - zvaivapowo pasi. Tsoka havafaniri hadzitedzemuki mhiri uriri.