8 hom squats los pab koj tau leaner, sai dua thiab txo qhov mob nraub qaum

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Squats yog ib qho kev tawm dag zog zoo nrog ntau qhov kev hloov kho. Lub neej hacker qhia qhov twg yuav tsum tau xaiv nyob ntawm koj lub hom phiaj thiab cov yam ntxwv ntawm lub cev.

Leej twg yuav squats pab?

Leej twg xav kom poob phaus

Txhawm rau hlawv rog thiab tsim cov leeg, koj xav tau ntau tus reps. Ib zaug lossis ob zaug hauv ib lub lis piam, ua rau 6 teev ntawm tsib qhov hnyav hnyav (50-60% ntawm qhov siab tshaj). Xaiv qhov hnyav kom koj tuaj yeem hnov qab qhov thib peb squat hauv txhua lub teeb.

Leej twg xav txhim kho lawv daim duab

Koj qhov kev xaiv ntawm squats yog nrog lub barbell ntawm lub xub pwg nyom. Ua 3-5 teeb ntawm 10 reps ntawm 60-70% ntawm koj qhov hnyav max ob mus rau peb zaug hauv ib lub lis piam. Sim txav tsawg los ntawm inertia. Hloov chaw, nyem koj cov glutes nyuaj nrog txhua qhov rov ua dua.

Leej twg xav khiav ceev

Squats nrog hnyav hnyav (75% ntawm qhov siab tshaj) yog haum rau koj. Ua 3-5 teeb ntawm 3-5 reps txhua. Xwb, coj Bulgarian Squat (Dumbbell Lunges): Peb txheej ntawm 10 reps ib ceg. Ua txhua qhov squats ib zaug lossis ob zaug hauv ib lub lis piam.

Leej twg xav kom txhob mob nraub qaum

Nyob rau hauv kev saib xyuas ntawm tus kws kho mob los yog tus kws qhia, maj mam thiab paub qab hau ua classic squat los yog squat ntawm lub rooj ntev zaum - 3-5 teeb ntawm tsib repetitions. Tsom ntsoov rau stabilizing koj lub duav thiab cov leeg nqaij.

Tau kawg, tsis muaj ib hom squat uas yuav haum rau leej twg.

Mike Reinold Tus Thawj Saib Xyuas Kev Kho Mob thiab Kev Ua Haujlwm Boston Pab Pawg ntawm Physiotherapists thiab Tus Kws Qhia Txog Tus Kheej

Anatomically, peb txhua tus nyob deb ntawm qhov zoo tshaj Vitruvian txiv neej ntawm Leonardo da Vinci. Txawm li cas los xij, nws yog qhov tsis zoo ntawm koj lub cev uas yuav qhia koj qhov kev xaiv squat yuav muab qhov txiaj ntsig zoo tshaj plaws.

Cov kev xaiv qoj ib ce raws li cov yam ntxwv anatomical

1. Classic squats nrog kettlebells

Qhov zoo tshaj plaws: rau lub cev ntev.

Muaj feem yuav yog, koj lean rau pem hauv ntej thaum squatting. Qhov hnyav ntxiv hauv koj txhais tes yuav pab faib cov khoom nruab nrab ntawm koj cov glutes, hamstrings, thiab quads, yog li koj tuaj yeem ua squats nrog lub nraub qaum ncaj.

2. Squats ntawm lub rooj ntev zaum

Qhov zoo tshaj plaws: rau ob txhais ceg luv.

Lub rooj ntev zaum yuav pab koj squat tob dua li koj ob txhais ceg tso cai rau squat tsis tu ncua tsis ntshai kev raug mob.

3. Ribbon squats

Qhov zoo tshaj plaws: yog tias lub hauv caug tig me ntsis sab hauv.

Fasten daim kab xev cia li saum koj lub hauv caug kom nws taut thiab me ntsis squeezing koj ob txhais ceg. Los ntawm kev tiv thaiv lub zog no, koj yuav nyiam nthuav koj lub hauv caug. Qhov no yuav pab kom koj lub duav sib npaug thaum squatting.

4. Squats nrog lub barbell ntawm lub xub pwg nyom

Qhov zoo tshaj plaws: rau lub cev luv.

Muab ib lub barbell los yog bodybar rau ntawm koj lub xub pwg nyom thiab squat, faib koj qhov hnyav nyob rau sab nraum qab ntawm koj tus ncej puab yam tsis muaj overloading koj lub nraub qaum.

5. Sumo squats

Qhov zoo tshaj plaws: yog tias lub duav tsis hloov pauv txaus.

Muab koj txhais taw dav dua koj lub xub pwg nyom, nthuav koj cov thom khwm mus rau sab. Nkag mus tob npaum li qhov ua tau kom ua haujlwm tawm koj tus ncej puab sab hauv zoo dua.

6. Squats nrog tsa pob taws

Qhov zoo tshaj plaws: nrog ko taw tiaj.

Yog tsis muaj ntuj deflection ntawm ko taw, nws yog ib qho nyuaj rau hloov qhov hnyav rau pob taws. Muab koj lub luj taws rau ntawm qhov siab me ntsis, ces nws yuav yooj yim rau squat.

7. Squats nrog thom khwm sib kis

Qhov zoo tshaj plaws: rau ob txhais ceg ntev.

Dov koj txhais taw mus rau sab 45 degrees - tsis ntau npaum li hauv sumo squat. Qhov no yuav cia koj mus tob dua. Khaws koj lub hauv caug hla koj cov ntiv taw nruab nrab.

8. Squats nrog dumbbells

Qhov zoo tshaj plaws: nrog asymmetry.

Los ntawm qhov deb ntawm hauv pem teb mus rau dumbbells, koj yuav nkag siab tam sim ntawd nyob rau hauv qhov kev taw qhia koj leaning ntau dua. Los ntawm kev kho qhov hnyav, koj tuaj yeem ua haujlwm cov leeg ntawm cov leeg tsis muaj zog zoo dua thiab rov ua kom zoo dua qub.