Squatting "plie". Squats: te tikanga mahi tika (mō ngā kōtiro)

Squats - Kei te hangaia tenei te mahi whai hua tino te ki te papu i te uaua waewae me papa. He maha momo o squats, e hanga he matatu i runga i te uaua ngā tuuraa i te kahore, te hanga i te kawenga integrated i te maha o ngā rōpū uaua. Ko te hunga mahi, rite squats "plie", tatou e nehenehe e mea e hangaia tenei mahi wehe ki te ako i te huha roto me papa ki te whakapai ake elasticity.

Ko te tōtika o te mahi

Tenei momo o te noho tū - tetahi o te mahi whai hua te nuinga o tona ahua. Kei te reira whakamahia te reira i pai me nga kotiro e moe whakakikī huha roto, me nga tangata e te tahi mau taime tino i roto i te maumau whakaaro ki te kia "plie 'ãpoko memeha. Tei runga i te mahi o te taputapu, he reira taea ki te hanga i te turanga, ka whakamahia ki te whakapiki ake i te taimaha, engari ka taea e koe - taratahi, te hanga nako i runga i nga huha roto. Ko te tino nui mō te wahine tenei rohe me te, rite ki te tikanga, ko reira te raruraru tino.

Na, "plie" (noho-ups). Hoki ngā kōtiro reira:

• kuti huha roto.
• papa porotaka.
• ako tukutahi o uaua maha.
• Tangotango turi.
• Te whakapai ake i te ruruku o ngā nekehanga.
• Taea ki te ruke i te tuaiwi.
• Ko te whai wāhi ki te whakangungu i te kāinga.
• Ko te kaha ki te whakamahi i ngā momo rerekē o te taputapu.

noho-ups mō tangata, rawa, ka taea e ngā "plie" - noho-ups, hangarau e taea ki a koe te whakawhanake i te kaha o nga uaua nui katoa o te tinana o raro.

Technique ãpoko "mau tauhaa no"

Ki te whakarite i te mahi pai o nga huha me papa he tika ki te mau i te huru obligatory - ko te tikanga mahi tika tenei.

1. Waewae whakaritea i whanui pokohiwi.
2. Tōkena tohatoha ki 120 ° C.
3. Kei te tika, paku tairanga te hoki i roto i te rohe lumbar.
4. Te kore te huri i te tūranga o te hoki me kore e tahoro upoko mua, e hiahia ana koe ki te noho ki raro pōturi, te kupukupu i te rangi.
5. I te wāhi i raro o te huha kia whakarara ki te patunga witi.
6. Tū hoki he torutoru hēkona me te exhale ki hoki ki tona tūranga taketake, kahore e tika i te waewae ki runga ki te mutunga.

Ko te maha o ngā huinga me aua tei runga i te whāinga. Ki te whakamahia te mahi i roto i tētahi hōtaka mo te mate taimaha, me waiho te whakangungu he maha nui o aua - 15-20 wa i roto i te 3-5 huinga.

Ki te te whakaaro o te uaua papatipu kia whakaturia te whanui ãpoko "plie" Me kawea atu ki te maha o aua he e kore neke atu i te 8.

Me kï reira e te tikanga o te mahi ko te pai matatini, me te taketake, e ko te aha titau etahi whakangungu. Hei mahi i roto i te kaupapa kia timata te mahi i waho whakararu. Riro etahi pūkenga me uaua mana'o sobstenno, ka taea e koe te whakamahi i te taimaha anō me ngā taputapu.

"Ãpoko Plie '. E uaua e whai wāhi?

Ka taea e tatou te mea e no tenei mahi ki te kāwai o te hunga e whakawhanake kaha. He maha kaitäkaro hala whakapono e mahi squats i runga i te waewae, a kaua e kore ngā whakangungu mahi, whakaaro reira rawaka te hua. Otiia i roto i te meka, te ãpoko "plie" pānga nga uaua o te hoki, shins, huha, te press me, o te akoranga, te papa.

Nui nui ki kōtere whakahaere te mahi o te hope i roto i te ãpoko. E ngā Quads i te mahi, tahi ki te turi, me te kuao te manga e hono te pona. I tua atu, i te uaua - rectifiers filosilivá whakatairanga tūranga pai puta noa i te mahi. I roto i tenei tukanga, te wahi adductor huha roto tino kaha, i te fariiraa i te kawenga me te te kaha i roto i te āhua e rua i roto i pikitanga me i roto i uri.

Common ngaahi tō'anga

Ko te pohehe te nuinga noa i te raveraa i taua mahi kia rite ki squats "plie" - he tukupu o te tinana i mua. Kaua e wareware e te rōpū uaua ūnga - he tonu e kore e hoki, me waewae. Ko ngā pono o te hunga kaitäkaro e whakamahia rite kore dumbbell ranei ko nga pauna taimaha, me te pou tenei. Hei te Hōne te tikanga, me te mārama e founga te uaua i ki te mahi, kia ruke koe te tuarā, te whakamahi i te tahi atu taputapu.

"Plié" (noho tū): arotake, tohutohu, tohutohu

Ko te kotiro, ko wai e āwangawanga e pā ana ki te waewae o te au maite, a kahore e hiahia ki te whai whakawhanakehia rawa whā, ãpoko pai "plie" mo nga papa me huha. Ka taea e koe te whakamahi i te mahi i roto i tona putanga matarohia, engari ki te kahore he he hiahia ki te mahi ki te whakapiki ake i te rōrahi me te hiahia ki te tango i te rota o te taimaha, kia tamata koe i tenei rite ki te ãpoko, i huaina nei ko "te whiriwhiri koe" me he rerekē te tikanga o te mahi iti.

Ki te hanga te whakangungu rite whai hua rite taea, kia mahara te reira papa o kaitäkaro ngaio:

• ki te karo kawenga i runga i te turi hononga, waewae i te runga ki e kore e whakatika tūtohu. kia aru i tēnei ture i roto i te press ãpoko me waewae katoa.
• Ãpoko kore hiahia hohonu rawa.
• Ko te ãpoko "plie", pera i roto i te maha atu mahi, me pupuri koe i te tika hoki.
• Hei pupuri i te toenga, me pupuri koe i te kanohi i runga i o koutou rekereke me matimati - e kore e taea te wehea ratou i te patunga witi.
• kia maeneene me kahore tēpilé ia nekehanga.
• Hei whakanui i te pikaunga, ka taea e koe te whakamahi i taputapu rerekē, pērā i dumbbells, kettlebells, pauna.
• kia kaua e nui ake i te meneti okiokinga i waenganui i ngā huinga.
• Hei whakahaere i te kawenga, he tika ki te aroturuki i te turi reira - e kore e tika kia whakahokia iho ratou, a kore e haere ki tua atu i te matimati.
• Hei whakarei te ako o nga uaua gluteal, ka taea e koe te whakamahi i te footrest. I te kāinga, ka taea e te mea pukapuka ranei pereki, a i roto i te omaoma - tüäpapa taahiraa.
• Hoki te kutētē kaupapa pona i te tihi taea te täpirihia e te ara i runga i o koutou waewae.

E taputapu ki te whakamahi i?

Na te rārangi, me te taimaha o te pānga i runga i tetahi taputapu mahi. Squatting "plie" - kei te maha whakamana tenei mahi ki te dumbbell, me e rua ranei, ki te taimaha i waenganui i nga waewae. Ki te he taimaha te taimaha dumbbells ranei, whai wāhi te mahi me te hoki. Na reira, i roto i te tikanga ki te atawhai i te hoki me te huha kawenga mōrahi me papa, e taea te piri taimaha ki te anchorages whitiki motuhake, Kei te maha i whakamahia mō te kume-ups.

He ko tetahi whakatinanatanga o te ãpoko mahi "mau tauhaa no" - mā te T-kaki (tokotoko). I roto i tenei take, ka taea e te kawenga kia tiketike rawa, a tae noa nui he rau kirokaramu. Ko taua pauna taimaha hiahia anake i roto i te matatau "heahea". A, ki te kōrero tatou e pā ana ki te tīmata me kaitäkaro tonu kotiro ngoikore pakarukaru ranei, me rerekē hōtaka squats reira radically.

whakangungu whai hua

Shapely waewae me papa u - te moe o nga kotiro hou. Ki te hanga te tūmomo whai hua tino, me e whakaki koutou i te reira ki te mahi whai hua tino wā huri me te tapiritanga ratou. Kei te mohiotia te reira e taua mahi he squats. Hoki ngā kōtiro e hiahia ana ki te huri i te ahua o ratou ake papa, ko noa te mahi pai e kore e ki te kitea. Ngā "plie" patua taea atu momo o squats ranei.

kōwhiringa īngoa

Tenei ko te torutoru putanga o te whakangungu, e taea ana ki te mahi i nga uaua katoa o te tinana o raro.

• Hohonu squats ki te tāuhu i runga i koutou pokohiwi - 4x15.
• Squats "plie" ki te dumbbell - 3x15.
• Lunges ki dumbbells -3h15.
• whakamuri Hyperextension - 3x20.

Tērā rānei, ka taea e koe te whakamahi i tētahi atu hōtaka:

• waewae i roto i te pae mīhini press - 3x15.
• Squats "plie" ki te dumbbell - 3x15.
• Deadlift - 3x15.
• Arahi hoki waewae ki pauna - 3x15.

Hoki nga wahine e hiahia ana ki te whakakikī i te huha roto, he titauhia ko te aroaro i roto i te mahi whakangungu pērā i "mau tauhaa no" - noho-ups, hangarau e whai wāhi te köurarangi o enei uaua tawhiti.

"Plié" me manawa-whakangungu

Mai ãpoko Ko pai ki te tīmata whakangungu nga waewae, me papa. Ko te taua haere mo te noho tū "plie", e taea te whakamahi e koe tata katoa nga uaua o te tinana o raro, tae atu ki te press. Nā tēnei, ka taea e poprisedav hua whakakahoretia ratou o te hiahia ki te whakamahana ake i mua i ia mahi.

Squatting "plie" taea hoki te whakamana i roto i te tere kaha, rite he-kawenga manawa i runga i te wāhi raruraru. Na no te mea i roto i te "plie" neke te kawenga kei ki nga turi, e taea e ka te maha o haeretia e ia huinga āhua nui - i 15 ki te 30.

Ka rite ki whakahuatia mua, "plie" ki te kawenga tokotoko rawa hoki. A e mohiotia wahine ki te whai i te nui kaha uaua waewae atu i te hope. Fakatatau ki, ki "tupu" papa ataahua, te whakamahi i ētahi atu taputapu, pērā i expanders, Taumaha ranei hererapa.

contraindications

Contraindications mō ngā momo katoa o te noho tū taea e te raruraru ki te tuarā, turi, me hononga hope, me te uaua tīponapona, me te tahi atu mate. I roto i tenei take, kia tino tango e koe painga o kōrero i te tākuta.

Ki te kahore e kitea raruraru hauora, me te wā mahi kei te tonu ite hūhi i roto i te wāhi i runga ake, kia utu koutou whakarongo ki te tikanga. Mahalo whakamana mahi e hē, e taea arahi ki hopearaa pērā i piere, te haehaenga o, te takoki.