A yau za mu yi magana dalla-dalla game da squie squats - abin da yake, menene dabara, fa'idodi, fa'idodi, da kuma yadda za a rarrabe su da irin wannan atisayen: wasan tsaka-tsalle da sumo.
A cikin sauƙaƙan lafazi, waɗannan su ne masu tsalle-tsalle tare da iyakar tsawo na gwiwoyi zuwa garesu. Musclesungiyoyin da aka yi niyya don wannan aikin sune cinyoyin ciki da gluteus maximus. Plie squats suna da farin jini musamman ga mata waɗanda ke son gyara fasalin butt da siffar kwatangwalo. Maza, a gefe guda, tsugunawa tare da ƙarin nauyi, suna samun gagarumar nasara wajen haɓaka tsokoki na ƙafafu.
Dabarar plie squats ga mata da maza bai bambanta ba, amma yawan maimaitawa da hanyoyin na iya bambanta, ya danganta da ƙimar dacewar ɗan wasan.
Fasaha da bambancin ra'ayi
Bari mu bincika yadda ake yin squie squats daidai, karanta ƙasa cikakken kwatancin dabarun:
- Tsaya madaidaiciya, shimfida ƙafafunku kaɗan kaɗan fiye da faɗin kafada baya (idan ya ninka sau biyu, za ku sami sumo squats), juya safa a 130 °;
- Lanƙwasa jikin kaɗan a cikin ƙananan baya, riƙe baya a miƙe cikin dukkan matakan motsa jiki;
- Kada ku karkatar da kanku, sanya hannayenku a cikin makullin gaban kirjin ku;
- Yayin numfashi, sannu a hankali fara tsugunne zuwa kasan abin da kwatangwalo ya zama daidai da bene;
- Karka keta dunduniyar ka, kada ka murza da safa;
- Yayin da kake fitar da numfashi, tashi zuwa wurin farawa, kada ka miƙe ƙafafunka a gwiwoyi zuwa ƙarshen.
Hakanan bincika wani bambancin game da squie squats tare da dumbbells - don 'yan mata da maza:
- Ana riƙe aikin a cikin hannayen a gaban kirji;
- Biya kulawa ta musamman ga madaidaicin matsayin baya yayin aiwatarwa - idan ka karkata gaba, zaka iya yaga tsokoki;
- Ga maza da mata, dabarun yin jujjuyawar jiki tare da nauyi bai bambanta da algorithm ba tare da nauyi ba, amma, don ƙwarewa mafi girma, ana ba da shawarar a nan don gyara matsayi a mafi ƙanƙanci kafin ɗagawa na dakika 2-3.
- Ba dole ne a miƙa numfashi ba don ɗaukacin ɗagawar ba - za ku iya fitar da wani ɓangare kawai na carbon dioxide, ku shawo kan sashin motsa jiki mai wahala, sannan ku ƙare fitowar a wurin farawa. Kuma gabaɗaya, a cikin darussan farko, sau da yawa tunani game da yadda ake numfasawa daidai lokacin tsugunawa, wannan zai ƙara ƙarfin ku kuma sa motsa jiki ya zama mai amfani.
Hakanan zaka iya tsugunnawa tare da barbell, tare da bututun ƙarfe a ƙafafunka, a cikin injin Smith. Za'a ba da shawarar zaɓi na ƙarshe don 'yan wasan da ke da ƙarancin daidaituwa. Shirin da aka ba da shawara don masu farawa shine sau 30 a cikin saiti 2, ya kamata a ƙara nauyin mako-mako.
Waɗanne tsokoki suke aiki?
Bari mu lissafa wanne tsokoki ke aiki a cikin kujerun kwalliya - wannan zai ba ku damar fahimtar ilimin lissafi na fasaha:
- Babban farin ciki;
- Mata na ciki;
- Tsokoki na bayan cinya;
- Quads;
- Baya da tsokoki maraƙi.
Musculature daga maki 5 yana aiki azaman mai kwantar da hankali, sauran shine babban ɓangare na ɗaukar wuta. Kamar yadda kuke gani, plie squats tare da dumbbell a ƙafafunku yana ba ku damar haɓaka ƙafafunku biyu da gindi - ku kawar da nauyin da ya wuce kima a cikin wannan yanki, tare da gina ƙwayar tsoka.
Don burin farko, yakamata ku ƙara yawan hanyoyin don ƙara saurin, kuma na biyu, ku zauna tare da nauyi.
Kuskuren aiwatarwa akai-akai
Don haka, mun gano cewa kwalliyar kwalliya ita ce hanya mafi kyau don ɗora cinyoyinku yadda ya kamata. Koyaya, wataƙila kun fahimci cewa fa'idar horo kai tsaye ta dogara da yadda kuke bin dabarun daidai. Bari muyi la'akari da mafi yawan kuskuren da masu farawa keyi a cikin motsa jiki tare da kettlebell akan matakan:
- Saboda rashin saurin mikewar dan marakin, da yawa suna tsige diddige daga kasa - wannan zai dauke kaya daga tsokar da ake nufi kuma ya sauya nauyi zuwa idon sawun;
- Ba za ku iya daidaita ƙafafunku a gwiwoyin saman ba;
- Kada ku motsa ba zato ba tsammani, a cikin jerks - tashi da faɗuwa koyaushe cikin sauƙi;
- Kun san ko wane tsokoki ne ke cikin tsugune - kashin baya buƙatar wahala, baya shiga ɗagawa. Masu farawa sau da yawa suna ɗaga nauyi ba tare da kwatangwalo ba, amma tare da bayayyakinsu - wannan yana faruwa ne saboda lanƙwasawar gaba. Wannan haka ne - kiyaye bayanka a tsaye!
- Juyin safa biyu yakamata ya zama daidai, tare da ƙafafu akan layi ɗaya. In ba haka ba, lodin dama da hagu zai zama daban.
Wanene wannan hadadden ya dace da shi?
Bellunƙarar salon Plie ko dumbbell squats sun dace da waɗanda suke son raunin nauyi, kuma, akasin haka, ga waɗanda suke son ƙaruwa. Wannan aikin yana cikin hadaddun matsalolin ƙarfi na rikitarwa. Yana buƙatar ƙwanƙwasawa mai kyau, sabili da haka, ya dace da waɗanda ke son ƙara ƙarfi da narkar da tsokoki.
Contraindications
Bari mu bincika ga wanda bai dace ba, tun da jerin abubuwan da ake nunawa game da squie squats suna da ban sha'awa sosai:
- Mutanen da ke fama da gwiwoyi, baya, haɗin gwiwa;
- Tare da taɓarɓarewar jijiyoyin varicose;
- A cikin mummunan gazawar zuciya, hauhawar jini, bayan bugun zuciya, bugun jini;
- A lokacin sanyi, musamman kan bangon ƙaruwar zafin jiki;
- Tare da glaucoma, anemia;
- Yayinda ake ta'azzara kowane irin cututtuka na yau da kullun, musamman rheumatological ko waɗanda ke da alaƙa da tsarin numfashi;
- Mata masu ciki. A wannan lokacin, ya kamata 'yan mata su kasance masu yin taka tsan-tsan kuma suna neman analogues na atisaye. Misali, mata masu ciki ba koyaushe za su iya hawa keke ba;
- Bayan tiyata.
Bambanci daga sauran nau'ikan squats
Mun tattauna game da dabarun plie squats ga maza da mata, kuma mun ambata cewa yana kama da sumo squats da na gargajiya. Bari muyi la'akari da bambance-bambance:
- Tare da wuraren shakatawa na yau da kullun, baku buƙatar kiyaye gwiwoyinku a cikin matsayi mai tsawo;
- Lokacin sumo squats a wurin farawa, an sanya kafafu sau 2 fiye da kafadu. Saboda wannan, nauyin da ke kan tsokoki masu aiki yana ƙaruwa, kuma tsokoki suna girma da sauri.
Duk sauran nuances suna kama da juna - madaidaiciya ta baya, baya baya kaɗan, baya baya daga ƙasa, kwatangwalo a wurin mafi ƙasƙanci suna layi ɗaya da bene.
Ribobi da fursunoni
Idan kuka kalli hotunan 'yan mata a kullun suna yin tsuguno na tsawon wata daya - kafin da bayan, tabbas zaku lura da banbancin.
- Wannan shine babban mahimmancin aikin - yana ba ku damar cimma sakamako cikin ɗan gajeren lokaci.
- Abu ne mai sauki ayi shi a gida, a waje da kuma dakin motsa jiki.
- Ga girlsan mata, iean tsuguno mai yalwa tare da barbell na iya zama da wahala, amma koyaushe suna iya maye gurbin aikin da dumbbell ko kettlebell. Bambancin bambancin kuma ƙari ne.
- Lura da sauƙin dabarar aiwatarwa - koda mai farawa zai iya ƙwarewa ba tare da tuntuɓar koci ba.
Daga cikin minuses, muna ƙarfafa babban nauyin da ke kan gwiwa da haɗin gwiwa, don haka dabarar tana da ƙididdiga masu yawa. Hakanan, plie squats tare da barbell a gabanka yana buƙatar ingantaccen yanayin daidaituwa. 'Yan wasan da ke son hada motsa jiki a cikin motsa jiki ya kamata su ba da kulawa ta musamman ga mikewa.
Yanzu kun san yadda ake squat plie daidai - muna fatan wannan aikin tabbas zai bayyana a cikin shirin ku. Wannan haƙiƙa sanannen sanannen yanayin zuciya ne da ƙarfin horo wanda zai iya ɗaukar nauyin sassan jiki yadda ya kamata. Zama da kyau!
