Melemo e 7 ea ho etsa li-squats le mefuta e fapaneng ea ho leka

Litaba

• Li-squats li sebetsa mesifa efe?
• Mokhoa oa ho etsa squat ea mantlha
• Melemo ea ho etsa squats ke efe?
• 1. E matlafatsa mokokotlo oa hau
• 2. Ho fokotsa menyetla ea ho lemala
• 3. E silakanya lik'halori
• 4. E matlafatsa mesifa ea 'mele oa hau o ka tlase
• 5. Ho matlafatsa bokhoni ba lipapali le matla
• 6. Mefuta-futa e thusa ka tšusumetso
• 7. E ka etsoa kae kapa kae
• U ka fumana melemo efe ka phapang ea squat?
• Li-squats tsa morao
• Li-squats tse ka holim'a hlooho
• Qhomela squats
• Malebela a polokeho
• Ntlha ea bohlokoa
• 3 E Tsamaea ho Matlafatsa Litlotla

Squat ke boikoetliso bo matla ba koetliso bo hlokang mesifa e 'maloa' meleng oa hau o kaholimo le o tlase ho sebetsa 'moho ka nako e le ngoe.

Bongata ba mesifa ena e u matlafatsa mesebetsing ea letsatsi le letsatsi e kang ho tsamaea, ho hloa litepisi, ho koba kapa ho jara meroalo e boima. Li boetse li u thusa ho etsa mesebetsi e amanang le baatlelete.

Ho eketsa li-squats ho ikoetlisa ho ka thusa ho matlafatsa ts'ebetso ea hau ea boikoetliso, ho fokotsa menyetla ea ho lemala, le ho u boloka u tsamaea habonolo ho pholletsa le letsatsi. Empa ena ke melemo e 'maloa feela.

Tsoela pele ho bala ho ithuta haholoanyane ka meputso eo u ka e kotulang ka ho etsa squats le mefuta e fapaneng eo u ka e lekang bakeng sa melemo e meng.

Li-squats li sebetsa mesifa efe?

Haeba ho na le boikoetliso bo le bong bo nang le bokhoni ba ho phephetsa mesifa e mengata 'meleng oa hau, ke squat.

Matšoao a totobetseng a 'meleng o ka tlase, empa e le ho etsa boikoetliso bona ka nepo, o hloka ho sebelisa mesifa e' maloa ka holim'a letheka la hao.

Matšoao a tlase a lebisitsoeng ho squat a kenyelletsa:

• gluteus maximus, minimus, le medius (marako)
• quadriceps (ka pele ho serope)
• mesifa (ka morao ea serope)
• adductor (mokokotlo)
• letheka flexors
• manamane

Ntle le 'mele o ka tlase, squat e boetse e shebile mesifa ea hau ea mantlha. Matšoao ana a kenyelletsa rectus abdominis, oblique, transverse abdominis le erector spinae.

Haeba u etsa squat ea mokokotlo kapa holim'a hlooho, u tla sebetsa mesifa mahetleng, matsohong, sefubeng le mokokotlong.

Mokhoa oa ho etsa squat ea mantlha

O tsejoa e le squat ea boima ba 'mele kapa squat ea moea, mofuta oa squat oa mantlha o sebelisa feela boima ba' mele oa hau ho hanela. Mefuta e fapaneng ea squat e ka kenyelletsa litekanyo, joalo ka li-barbells kapa li-dumbbells, lihlopha tsa ho hanyetsa, kapa libolo tsa yoga.

Ho etsa squat ea mantlha:

1. Qala ka maoto a hau a pharaletse hanyane ho feta bophara ba letheka.
2. Boloka sefuba sa hau, ho kenya mpa, le ho beha boima ba hau lirethe ha u ntse u sutumelletsa letheka hore le lule fatše.
3. Theola letheka ho fihlela lirope tsa hau li tšoana kapa li batla li lekana fatše.
4. U lokela ho utloa squat ka liropeng tsa hau le glutes.
5. Ema hanyenyane ka mangole, empa eseng ka n beyond'ane ho menoana ea hau ea maoto.
6. Exhale 'me u sutumetse morao ho ea sebakeng sa ho qala.

Melemo ea ho etsa squats ke efe?

Lethathamo la melemo ea squat e telele, empa ho akaretsa le ho supa likhetho tse holimo, mona ke melemo e supileng ea bohlokoa ea ho etsa squats.

1. E matlafatsa mokokotlo oa hau

Ho ba le mesifa e matla ea mantlha ho ka etsa motsamao oa letsatsi le letsatsi joalo ka ho fetoha, ho koba, esita le ho ema habonolo. Eseng hoo feela, empa mokokotlo o matla o ka ntlafatsa botsitso ba hau, oa kokobetsa bohloko mokokotlong oa hau, hape oa etsa hore ho be bonolo ho boloka boemo bo botle ba mmele.

E ileng ea bapisa ts'ebetso ea mesifa ea mantlha nakong ea lepolanka le li-squats tse ka morao e fumane hore li-squats tsa morao li hlahisitse ts'ebetso e kholo ea mesifa e ts'ehetsang mokokotlo oa hau.

Ho ipapisitsoe le liphuputso tsena, bafuputsi ba khothalelitse ho lebisa mesifa ea mantlha ka li-squats tsa morao ho fokotsa kotsi ea kotsi le ho matlafatsa ts'ebetso ea baatlelete.

2. Ho fokotsa menyetla ea ho lemala

Ha o matlafatsa mesifa 'meleng oa hau o ka tlase, o khona ho etsa lits'oants'o tsa' mele o felletseng ka sebopeho se nepahetseng, ho leka-lekana, ho tsamaea le ho ema hantle.

Hape, ho kenyelletsa li-squats kemisong ea hau ea ho ikoetlisa ho boetse ho thusa ho matlafatsa mesifa ea hau, mesifa le masapo, ao, ho latela American Council on Exercise, a ka thusang ho fokotsa kotsi ea kotsi.

3. E silakanya lik'halori

Ho chesa likhalori hangata ho lekanngoa le boikoetliso ba ho ikoetlisa bo kang ho matha kapa ho palama baesekele. Empa ho etsa metsamao e matla, e kopaneng joalo ka squat le eona e ka sithabetsa likhalori tse ling tse tebileng.

Mohlala, ho latela Sekolo sa Bongaka sa Harvard, motho ea boima ba likilo tse 155 a ka chesa likhalori tse ka bang 223 a etsa metsotso e 30 ea matla kapa boitlhakiso ba ho ikoetlisa, joalo ka squats.

4. E matlafatsa mesifa ea 'mele oa hau o ka tlase

'Mele oa hau o tlase o ithorisa ka mesifa ea hau e meholo le e matla ka ho fetisisa.

Ho tloha ha u tsoha betheng, ho lula setulong, li-glute, quadriceps, hamstrings, adductors, hip flexers le manamane a ikarabella hoo e batlang e le mohato o mong le o mong oo uo etsang.

Boikoetliso bo matla joaloka squats bo ka thusa ho matlafatsa le ho theola mesifa 'meleng oa hau o tlase. Ha mesifa ena e le maemong a matle, o ka fumana hore o ka sisinyeha hamonate, o opeloa hanyane, mme ho bonolo ho etsa ntho e ngoe le e ngoe ho tloha ho tsamayeng ho khumama ho isa ho ikoetliseng.

5. Ho matlafatsa bokhoni ba lipapali le matla

Haeba u qothisana lehlokoa le motho papaling e 'ngoe, ho eketsa li-squats mosebetsing oa hau ho ka u thusa ho ba le matla le lebelo le matla, le lona le ka thusang ho ntlafatsa papali ea hau ea baatlelete.

O batlisitse litlamorao tsa koetliso ea squat e etsoang makhetlo a 3 ka beke nakong ea libeke tse 8.

Ho ipapisitsoe le liphetho tsa boithuto, bafuputsi ba fihletse qeto ea hore koetliso ea squat e na le bokhoni ba ho ntlafatsa lipapali tse fapaneng tsa liatleletiki ka nako e le ngoe, ho kenyeletsoa nako ea lebelo le matla a ho phatloha.

6. Mefuta-futa e thusa ka tšusumetso

Hang ha u se u tseba squat ea mantlha, ho na le mefuta e fapaneng ea squat eo u ka e lekang. Ho fetola li-squats tsa hau ho ka thusa ho boloka boikoetliso bo khahlisa, hape ho etsa hore ho be le lihlopha tse fapaneng tsa mesifa.

Li-squats li ka etsoa ka boima ba 'mele oa hau feela. Li ka etsoa ka litekanyo, joalo ka li-dumbbells, li-barbells, kettlebells, kapa libolo tsa meriana, kapa ka lihlopha tsa ho hanyetsa kapa libolo tsa yoga.

7. E ka etsoa kae kapa kae

Ho etsa squats tsa boima ba 'mele, ha o hloke lisebelisoa life kapa life. Seo u se hlokang ke 'mele oa hau le kamore e lekaneng ho theola letheka hore le lule.

'Me, haeba u petelitsoe nako, u ntse u ka tsoela lihlopha tse ngata tsa mesifa molemo ka ho etsa li-squats tse 50 ka letsatsi: Leka ho etsa 25 hoseng le 25 bosiu. Ha o ntse o matlafala, eketsa 25 thapama.

U ka fumana melemo efe ka phapang ea squat?

Ho fetola squat ea mantlha ho u lumella ho lebisa lihlopha tse fapaneng tsa mesifa. E boetse e thusa ka tšusumetso hore o se ke oa teneha ka ho etsa mohato o ts'oanang khafetsa.

Pele o fetela lipapatsong tsa squat, etsa bonnete ba hore o tseba motsamao oa squat oa mantlha. Boikoetliso bona bo thata haholo 'me bo hloka matla a mangata, ho tenyetseha le ts'ebetso ea mantlha.

Li-squats tsa morao

Squat se ka morao se nka motsamao o tloaelehileng oa squat mme se eketsa ho hanyetsa mahetleng ka barbell. Hangata e nkoa e le "maemo a khauta" ha ho tluoa ho eona, kaha e hloka tšebelisano e hokahaneng ea lihlopha tse ngata tsa mesifa.

Squat se ka morao se hatisa glutes le letheka ha li ntse li shebile quads.

1. Beha barbell ka tlung ea squat, ka tlase ho bophahamo ba mahetla.
2. Tsamaea ka tlasa bareng hore e phomole kamora molala oa hau kaholimo ho mokokotlo oa hau. Tšoara mekoallo ka matsoho.
3. Ha maoto a hau a le sephara hanyane ho feta bophara ba mahetla, hata morao hore o tsebe ho hlakola rack.
4. Iketsetse ka mokokotlong e le hore letheka la hao le ka tlas'a mangole a hau.
5. Emisa hanyane, ebe o penya maotong a hao ebe o sutumelletsa letheka ho ea sebakeng sa ho qala.

Li-squats tse ka holim'a hlooho

Bakeng sa squat e ka holim'a hlooho u ka sebelisa dumbbell kapa bolo ea moriana.

Phapang ena e kenyelletsa mokokotlo oa hau, haholoholo mokokotlo oa hau o tlase. Ho phaella moo, e sebetsa mesifa mokokotlong oa hao o ka holimo, mahetleng le matsohong.

Tsela eo u tsamaeang ka eona e tla fapana hanyane le squat sena, kahoo ela hloko sebopeho sa hau.

1. Ema o le molelele maoto a hao a le sephara hanyane ho feta bophara ba mahetla ka thoko
2. Tšoara bolo ea moriana ka holim'a hlooho ea hau nakong eohle ea boikoetliso.
3. Ho tloha moo u emeng teng, khumama mangole 'me u suthele letheka kamoo u neng u ka rata squat ea kamehla. Emisa ha lirope tsa hau li tšoana le lefats'e.
4. Ema hanyenyane ka mangole, empa eseng ka n ,'ane ho menoana ea hau ea maoto.
5. Phunya lirethe tsa hau ho khutlela sebakeng sa ho qala, u fa glutes ea hau penya ka holimo.

Qhomela squats

Ka li-squats tse qhomang, ha u hloke lisebelisoa life kapa life. Ona ke motsamao oa plyometric, ho bolelang hore ke boikoetliso bo matla ba ho fofa bo hlokang hore o ikitlaetse mesifa ho fihlela bokhoni ba eona bo boholo ka nako e khuts'oane.

Squat squat e shebile glutes, quads, letheka le mesifa ha e ntse e eketsa lebelo la pelo ea hau.

Hobane phapang ena e beha khatello ea maikutlo haholo manonyellong a hau, ho bohlokoa ho ba le mangole a phetseng hantle, letheka le maqaqailana haeba u batla ho leka motsamao ona.

1. Ema o otlolohile ka maoto a hao a pharaletse hanyane ho feta bophara ba mahetla ka thoko.
2. Qhekella ho fihlela lirope tsa hau li phahame hanyane ho feta mangole a hau.
3. Itlhahise holimo e le hore maoto a hau a ka phahamisa fatše.
4. Naha e nang le mangole a bonolo, a kobehileng, 'me u khutlele sebakeng sa squat.

Malebela a polokeho

Le ha ka kakaretso boikoetliso bo bolokehileng ha bo etsoa ka foromo e nepahetseng, ho na le mehato ea ts'ireletso eo u lokelang ho e ela hloko ha u etsa squats.

• Ikokobetse ho fihlela moo o ka yang hantle. Ha o qala ho ikutloa o sa phutholoha thekeng kapa mangoleng, emisa ebe o a sebelisa joalo ka ntlha ea hau ea pheletso.
• Etsa bonnete ba hore o na le motheo o tiileng. Boholo ba boikoetliso ba squat bo hloka hore o qale ka maoto a hao a pharaletse hanyane ho feta bophara ba mahetla ka thoko. Ho sebelisa boemo bo fokolang ho u lumella ho lebisa mesifa ea ka ntle ea serope, empa hape e fokotsa botsitso ba setsi sa hau mme e beha khatello e eketsehileng mangoleng a hau.
• Boloka mahlo a hau a le pele. Le ha ho ka bonahala e le ntho ea tlhaho ho sheba tlase ha u etsa squat, o tla batla ho tsepamisa mahlo a hau ka pele. Ho thusa ka sena, khetha sebaka kapele ho uena ho tsepamisa maikutlo ho sona. Sena se ka u thusa ho boloka molala oa hau o sa nke lehlakore.
• Boloka boemo ba hao bo eme hantle. Qoba ho pota mahetla kapa mokokotlo oa hau. Tsepamisa maikutlo ho boloka lesapo la mokokotlo le otlolohile le ho se nke lehlakore, hlooho ea hau e sa nke lehlakore, u sa shebe holimo kapa tlase.
• Phahamisa feela seo u ka se khonang. Qoba ho imeloa ke boima haeba foromo ea hau e sa khone ho e sebetsana. U tla rua molemo ho feta squat haeba u ka e sebelisa ka sebopeho se nepahetseng ho feta kamoo u tla etsa haeba u phahamisa boima bo boholo. Hape, ho phahamisa boima bo bongata ho ka u bakela mokokotlo, letheka le mangole, tse ka lebisang likotsing.
• Sebelisa konokono ea hau. Boloka mesifa ea hau ea mantlha e ts'oaroa mokhatlong oohle. Nahana ka mesifa ena e le lebanta la boima ba ka hare le tšoereng ntho e ngoe le e ngoe sebakeng sa eona.

Ntlha ea bohlokoa

Ho nts'etsapele matla le matla ke e meng ea melemo e mengata ea ho kenyelletsa squats ha u ikoetlisa.

Ha o etsoa ka nepo, boikoetliso bona bo boetse bo matlafatsa khalori ea hau, bo thusa ho thibela likotsi, ho matlafatsa mokokotlo oa hau, le ho ntlafatsa botsitso le boits'oaro.

Ho lula u khothetse, nahana ka ho tlosa squat ea setso ka mefuta e fapaneng. Hase feela hore sena se tla boloka boikoetliso ba hau bo khahlisa, empa hape o tla phephetsoa ka mohato o mong le o mong o mocha.

Haeba u na le bokuli kapa u lemetse, etsa bonnete ba hore u bua le ngaka ea hau kapa mokoetlisi ea netefalitsoeng pele u eketsa squats kemisong ea hau ea boikoetliso.

3 E Tsamaea ho Matlafatsa Litlotla