I nāʻiʻo e hana ana i ka squat? Pehea e noho-UPS hou ka hoʻokō?

Like ia paha ole, loa unloved hoounauna a pau beginners i squats. No ka mea hoʻomaka ka mea, o kekahi kaʻao ka, paʻakikī a me ke kumu o ka poʻe koa o nā io Emotions. Naʻe, ka mea e leie aku oe e squat e hoʻokōʻiʻo i nā hualoaʻa ma ka haʻuki. Who mi kino koke pakele o ka loa kino momona. 'Âlapa e alualu ana ke kaupaona' ia paha, hai ka Muscle ka ulu ana ma luna o nā wāwae.

No laila, paʻa hoʻolaʻa keia 'atikala ua i squats. Ka mea heluhelu e aʻo i nāʻiʻo e hana ana i ka squat, like hoʻi me loaaʻi ka ike lea i ka hoʻomanaʻo o ka hoʻomaikaʻi i ka laulā o kēia luna 'hoounauna. Koi 'âlapa no hoi e ole e hana wale' aneʻi.

Classics o ka 'ano moʻokalaleo

Kākau i ka loiloi 'ia o ka maikaʻi me ka Classic kino i hiki ke ka pono hana wale i loko o ka haʻuki keʻena. Maoli ai, ia squats. I nāʻiʻo e hana ana, a pehea lākou kuleana e EII ni keia hookoikoi, ka mea heluhelu e ao hou wale nō ma hope o ka ike lea i keʻano hana o ka hooko.

Ke squat mea nui e malama elua wale rula: E mālama i kou kua i pololei a me ka mai ole e na ohana e hele ma kela aoao o na manamana. Ua ka noonoo ole a me ka ho'āmana - ia oe wale pono e lawe i ka squat pelvis hoʻi a noho iho. A laila, hiki i ka laua laina ma waena o nā'ūhā, a me ka palaoa, ka mea i pono, e hoʻi i ka palapala wahi.

Ano, e hana ma luna o nā nāʻiʻo. Lots o ka 'Oihana pinepine'ōlelo hoʻomakeʻaka e ulu wale ka poe nāʻiʻo i poe nui loa. I mea keia mea i oiaio, ka mea e eha ma hope o squats luna'ūhā, a kīkala. Keia Muscle a me ka hana i loko o kēia hookoikoi.

Pono o kekahi mau sexes

Ua haawiia i ka mea i ka Media loa he wahi lihi iki o ka ninau e pili ana i ka nāʻiʻo i hana na wahine ka wā moe ana, ka mea hiki e manao ia ka ukana ua ike okoa ia ma kēlā me kēia hoohanau. Eia naʻe, he wahi ike ma ka physiology luku i kēia mea mahuʻi, no ka mea, o ka mea kanu'ōiwi o ka iwi a me ka Muscle olona, ke kanaka i ka ke kino, ua kokoke'ālike i ka wahine kino. A e ka thrill o ka noho-ae la iʻokoʻa.

Ua i kekahi wehewehe. Women makemake e kiʻi i ka nani hopena ua hoʻokōʻia lākou kīkala, a me na kanaka, keia hapa ua i pono ai. Kā lākou hana mea he torso ikaika ikaika a me ka nani wāwae me. Haawi mai ia oko ao ma na mea e pono ai, a aʻo i i kekahi mau pono a pau o e hana mai i ka wāwae nāʻiʻo. I ka mea,ʻike mau squats hiki ke hana ia ma kekahi aoao.

e haawe pulakaumaka pāʻewaʻewa Features

Maopopo iaʻu ka mea Muscle pūʻulu e hana ana me ka squat a me ka mea hana i loko o ke alo o ka ona, na kanaka a me na wahine, e hiki ke ike i keʻano hana kino kokoke. No laila, na kanaka e pono ai ikaika wāwae, niioaaonoaaiii, i ka haawe e kālele ana wale nō ma luna o nā'ūhā (quadriceps). A pau, ua puni hoʻi - ka iki diverting squat pelvis hoʻi koke mai nā 'hana i ka wāwae nāʻiʻo. 'Âlapa wale Pono he uuku noho i lalo, a laila, kū i luna. Play me ka haawe hiki e okoa: kekahi e ukuhi i nui ke kaupaonaʻana, a me kekahi hana hoihoi, e hana i ka hoʻokō 'ia ma' ana i kūpono, e noho iho no laila, ua loaʻa i ka laua ma waena o nā'ūhā, a me ka papahele.

Women Pono ua hoʻokōʻia lākou kīkala, niioaaonoaaiii, ia mea e pono e hoakoakoa ia lakou i e hui pu ma ka hana. Ua hiki ke hana wale i hiki maopopo squatting me ka barbell. Ae, e pono lakou ma ka puhaka, ma lalo ia laua i ke kahua hahi. Maoli ai, beginners i makau squats, no ka mea, e like me ka ke kūpili no ia i hookoikoi kaikamahine e i ikaika wāwae. Akā,ʻaʻohe pono e hopohopo - ka lākou kīkala mea maoli uuku nāʻiʻo, ia mea liʻiliʻi kupono e haawe. Ma ka loiloi mua kahua o ka hoʻonaʻauao 'oe ke hana squat me barbells.

I ka hoʻomaka i ka olelo

Nona ma luna o aʻo a me kā lākou mau kaumaha i ka wa i au makemake makemake e huki i ka noonoo ana o ka malihini, i ia mea futile. Ae, e hiki ke hana mai i kou wāwae nāʻiʻo a me lākou kīkalaʻike mau squats ma ke kakahiaka nui kahua o ka hoʻonaʻauao, e hiki e kiʻi pohaku uinihepa, o ka momona ma ka hoʻokō kino i ka iki mai, akā, he mea hiki ole ke hoonui Muscle ka leo me ka kaumaha. A ina kekahi assures ka mea heluhelu i ka mea mea maoli, ka mea hiki ke pakele ke kapaia he theorist. A ua he kanaka ka lōʻihi mai ka maoli sport.

No laila, i nāʻiʻo e hana ana i ka squat me ke koʻokoʻo? He Logical ke kuhi ana o ka ia me me ke kaumaha (mākou e kamaʻilio e pili ana i na puhaka, a me lākou kīkala). Eia naʻe, he mea ole pela mea. Ka mea mea kaulike, aʻano hana o ka hookoikoi. Moe ana me ka laau ki, he nui na malihini, e ho'āʻo ana e puliki i kekahi mea i loko o ke alo o ka ia,ʻaʻole ia e hoʻopihaʻia i mua. Haawe koke 'oni iki a hiki i kaʻaoʻao o ke kuli (i ka malalo o ka uha). Hypothetically, ia ka pulakaumaka o na kanaka hoopii, akā, na wahine i ka manaʻo e pili ana i ke koena.

Pololei e haawe pulakaumaka

Ma ka hale haʻuki 'âlapa kūpono i kaupalena' wale ma ka hoʻokō 'machines, no laila ia mea i ike ole ia i squats hiki ke hana ole wale me ka hoaka o, akā, i loko o ka kūikawā okŘkohukohu. Mākou e kamaʻilio e pili ana i "kaʻa Smitty." Grif kookoo ma ka ho okŘkohukohu ua paa ma waena o nā vertical alakai makapo. Ke kumu nui ia Morohihaʻaneʻi mea e koho i ka huina o ka 'âlapa. I mea, i ka 'âlapa eʻaʻole e hiki iā e hoʻopiha i' ole hoʻi i ka laau a haule iho la ia i mua.

O na papa, na 'âlapa koke hoihoi i loko o ka nāʻiʻo i hana ka wā moe ana i Smitty? Eia ka haawe ua 'oni iki mai o nā'ūhā a hiki i na lākou kīkala. Ka mea, he makemake i ka iaʻano hana, akā, no ka mea, o ka mea impossibility o ka pāʻewaʻewa koʻokoʻo 'âlapa mai i ka ikaika e hoole aku i ka pelvis hoʻi, hoʻoikaika pū i loko o ka hana, a me lākou kīkala, a me hamstrings.

E hana me ka ohohia

Just mai i ai i nā 'âlapa koke mai oukou, mailoko i ke kaʻa Smith, ho'āʻo e koke EII ni i na lākou kīkala, ae hana i ka hoʻokō' "squatting." I nāʻiʻo e hana, wahine keka ua aoia hoi, akā, he mea hoʻokahi liʻiliʻi pilikia, a paʻa hoʻi kekahi o ka kaʻi '. Mākou e kamaʻilio e pili ana i stabilizer nāʻiʻo, i nā kuleana ole wale no ke koenaʻana, akā, 'ole kekahi hapa ma ka mawaho nani o ka huahelu.

I ka manawa o squats mau nāʻiʻo liʻiliʻi mea mau ma lalo o ka aoao o ka haawe ana, a ae e malama i ke koena. Akā, he mea pono e hoʻoneʻe i ka paa'ā'ī i loko o ke kaʻa Smitty, me Muscle-stabilizers i ka polokalamu JavaScript koke. Just 10-12 kau ma ka ho okŘkohukohu, a squats hiki ke hoopoina. Ke equilibrium hiki e hoihoi hou ia, akā, hou, ka mea e lawe manawa no ka hooulu ana o ka stabilizer nāʻiʻo.

ʻano likeʻole o nā squats

He nui na malihini, ua ike hoi, e squat me dumbbells paha paona mea nui oi pono ma mua me ka barbell. Kēia mea i kekahi hapa o ka oiaio. Ka nui, e hoike ana i ka upena manu kaupaona 15-20 kg, a me ka hiki ke lawe i emi mai ke kaumaha o paona. Ke alualu malamalama kau paona ana, 'âlapa pinepine kala i ka pono o squats. Ma hope o nā mea a pau, e malama i ke dala'ākau, a me ka hana i ka hoʻokō me ka dumbbells maʻano hana, aole i kekahi kaʻao. Ua pono ke akamai, a me ka hoao ana kōkua mai waho.

Hou, i ka pane ana i ka ninau, i nāʻiʻo e hana ana i ka squat me dumbbells, au makemake makemake e hoʻolohe i keʻano hana o ka hoʻokō 'ia iho. Ka hene o ka mua kolo ana i ka haawe ana ma na puhaka, a me nā kuli, a me ka pōhaku hoʻi a me ka hohonu squats, i ka hana i komo i loko o nā lākou kīkala. He Logical e kuhi i neʻe i ka dumbbells mua a hope, hiki oe ka pāʻana i ka piko o ka umekaumaha. Ae, ma ke aʻo mua ia mea hiki, akā, me ka hoomahuahua i loko o ke kaupaonaʻana, e like me ka hana e e problematic, me ka haawe makemake a me ka spine, a e kahu ai i ka paona o ka hui pu iaʻi.

Kaʻao a me Pahele

Maopopo i nāʻiʻo e hana ana i ka squat, e ka manawa, e kūkākūkā i ka laulā o lakou iho, a hoʻokō, e like me loaaʻi ka ike lea i ka hoike ana o coaches a me ka malihini 'âlapa. Ma ka Media i ka hailona o 'atikala, e hōʻike ana i ka pono o ka noho-UPS. Heluhelu au i wale keia hookoikoi hiki i ke koko, e kūhōhō pono ma ka Hip hui, a he mea hiki ole i ka mi kino ole squats. ʻO oiaio a pau. Kekahi ana ke kumu i ke koko, e kūhōhō: holo, e hele ana paha o Kepakailiula ma luna o ka wahi. A ina ua kamailio e pili ana i ka pono ka holo ana o ke koko, ia mea maikai, e hana gymnastic hohola ana a me ka aerobics, no ka mea, i kēia mau kino e ole i ka helehelena o ka hernia ku i kūpono hana.

Mai losing kaupaona ana, a hiki maʻalahi. Ae, moe ana ma luna o kekahi kela la i keia kumu, he mea hiki, e lilo kaumaha koke. Akā, i ka mea keu kaumaha hiki ke wehe 'ia ma ka pumping i ka pahu nāʻiʻo a me ka hope. I ka liana o ia mau mea i ka nui nāʻiʻo o ke kanaka kino, a no kā lākou hana pono i ka hailona o calories.

ma ka hopena

Ma kēia 'atikala, heluhelu e ole wale aʻo e pili ana i nāʻiʻo e hana ana i ka squat, a ua ho'āpono ike i ka oiaio hoounauna, a ua ike ia me ka manaʻo o ka' ike loea hou i wale i ka hopena ua i loaʻa. It wale koe, e kuhikuhi i opuu ae 'âlapa e e oi assertive i loko o kā lākou aʻo. Na ka papa kuhikuhiE mea - e lanakila ma luna iho, i loko o ka mua 5-6 haʻawina, a aʻo pehea e squat me ka kaumaha. A laila, na mea a pau e hele ai e like clockwork.