Hanyoyi 6 da kuke Tsuguna Ba daidai ba

Wadatacce

• 1. Matsala: Kafadunka da baya sun sassauta.
• 2. Matsala: Gwiwoyinku suna durƙusawa juna.
• 3. Matsala: Ba za ku taɓa tsugunawa ƙasa a layi ɗaya ba.
• 4. Matsalar: Kun gwada nau'in squat ɗaya kawai.
• 5. Matsalar: Kuna tsugunne sau ɗaya a mako.
• 6. Matsala: Gwiwoyin ku sun wuce yatsun ku.
• Bita don

Classic squats suna ɗaya daga cikin mafi kyawun butt-toners a kusa, bisa ga binciken ACE Fitness. Amma idan ba ku san yadda ake yin squats daidai ba, ba ku yin amfani da wannan motsi na gina tsoka.

Duba waɗannan manyan kuskuren tsagewa guda shida kuma ku koyi yadda ake gyara su don mafi kyawun gindi.

1. Matsala: Kafadunka da baya sun sassauta.

Ba tare da tashin hankali mai kyau a cikin kafadun ku da baya ba, duk tsugunon ku ya karye: Kuna zagaye bayan ku, kuna rasa iko, kuma ban da iya ɗaga nauyi kaɗan, ku ma kuna haɓaka haɗarin rauni, in ji Tony Gentilcore, CSCS, ƙarfi koci a Boston, Massachusetts. Ainihin, jikinka yana manta yadda ake yin squats.

Gyaran: Jawo kafaɗun kafadarka ƙasa tare. Wannan sauƙaƙan sauƙaƙan zai shiga zuciyar ku kuma ya kiyaye jikin ku daga zama saɓo-goosey, in ji Gentilcore. Za ku gigice nawa ƙarfin da za ku ji. Bugu da ƙari, ta hanyar murɗa ruwan kafadarka tare, zaku ƙirƙiri ƙaramin shiryayye a bayan kafadun ku wanda ya dace da mashaya. Idan kuna yin squats na baya (kuna da ƙararrawa a bayan kafadun ku), mai da hankali kan jan mashaya a cikin wannan ƙaramin shiryayye. Zai taimaka maka ka riƙe ruwan kafaɗar ka a duk tsawon motsi, in ji shi.

2. Matsala: Gwiwoyinku suna durƙusawa juna.

Gwiwoyi da aka kogo alama ce ta nuna cewa cinyoyin ku na waje ba su da ƙarfi, in ji Gentilcore. Kuma idan kun bar gwiwowinku su shiga, za ku ƙara ƙara rashin daidaituwar tsoka. (Mai Alaƙa: Gwada Wannan Babban Ciki Mai Tafiyar Ciki na mintuna 5)

Gyara: Kafa ƙafafunku zuwa ƙasa na iya tafiya mai nisa don kiyaye gwiwoyinku inda suke buƙatar zama, in ji shi. Ɗauki matsayi na "tripod", tabbatar da cewa an rarraba nauyin ku daidai a ƙarƙashin babban yatsan ƙafarku, ƙaramin yatsa, da diddige. Bayan haka, yi kamar kuna ƙoƙarin yada ƙasa tsakanin ƙafafunku. Tura ƙafafunku cikin ƙasa kuma zuwa ga ɓangarorin. Kafafunku ba za su motsa a zahiri ba, amma ya kamata ku ji wani tashin hankali a kwatangwalo. Hakan zai ba ku ƙarin kwanciyar hankali don kada gwiwoyinku su shiga ciki, in ji Gentilcore.

3. Matsala: Ba za ku taɓa tsugunawa ƙasa a layi ɗaya ba.

"Akwai babban kuskure wanda tsugunawa a ƙasa a layi ɗaya yana da kyau ga gwiwoyinku. Wannan gabaɗaya ƙarya ne," in ji Gentilcore. "Idan ba ku da matsalolin gwiwa, tsugunon zurfin yana da cikakkiyar lafiya kuma yana iya sa gwiwoyi su yi ƙarfi." Bugu da ƙari, squats mai zurfi suna aiki sassan sassan jikin ku waɗanda ba su da ƙima.

Gyaran: Squat as low as you can comfortably. Kyakkyawan zurfin zai zama daban ga kowane mace. Amma, gabaɗaya, yakamata ku tsuguna har saman saman cinyoyinku yana ƙasa da gwiwa, in ji Gentilcore. A halin yanzu, idan dai kun ji daɗi kuma kuna da iko, za ku iya zuwa ko da ƙasa, in ji Nick Tumminello, mamallakin Jami'ar Performance kuma marubucin littafin. Ƙarfafa Horarwa don Rashin Kitse. Kawai tuna, squats kada su cutar. Idan sun ji rauni, jikin ku ne ke gaya muku ku canza yadda kuke yi da su.

4. Matsalar: Kun gwada nau'in squat ɗaya kawai.

Squats sun zo cikin kowane siffa da girma-kamar matan da ke yin su, in ji Gentilcore. Kuna da squats na baya, squats na gaba, squats na goblet, plyometric squats, jerin suna ci gaba.

Gyara: Haɗa bambancinku don babban sakamako. Duk da yake kowane nau'i na squat zai yi abubuwan al'ajabi ga ƙananan jikin ku, kowane bambancin yana jaddada tsokoki daban-daban, irin su hamstrings ko glute medius, aka gefen butt. Buga wasu bambance -bambancen kowane mako (muna son waɗannan 12!) Kuma za ku sami fa'idodin duka, in ji shi.

5. Matsalar: Kuna tsugunne sau ɗaya a mako.

Ƙarancin sauƙaƙawa, zai ɗauki tsawon lokaci don ganin sakamako, duka dangane da ƙwanƙwasa tsoka da ƙona mai, Gentilcore ya ce, koda kun san yadda ake yin squats daidai. Squats suna da inganci sosai: Suna aiki da tsokoki kuma suna ƙona ƙarin adadin kuzari fiye da kowane motsi.

Gyaran: Don nemo madaidaicin farin ciki tsakanin horarwa da wuce gona da iri, harba don yin squats sau biyu zuwa uku a mako, in ji shi. Wata rana, ɗaga nauyi mai nauyi don ɗimbin reps kawai. Wata rana, ɗaga nauyi mai nauyi don kusan dozin reps. Idan ka yanke shawarar ƙara rana ta uku a can, gwada wani bambancin daban -daban, in ji shi. (Mai dangantaka: Ga Abin da Makon Daidaitaccen Mako na Ayyukan Aiki yake kama)

6. Matsala: Gwiwoyin ku sun wuce yatsun ku.

Gwiwar da gwiwoyin ku ke wucewa yatsun yatsun ku, gwargwadon yadda kuke ƙara ƙarfafa gwiwa. Idan kuna da gwiwoyi masu mahimmanci, hakan na iya haifar da rauni, in ji Tumminello. (Gano madaidaicin motsa jiki don gwadawa idan kuna da ciwon gwiwa.)

Gyara: Tsaya gwiwoyi a layi tare da yatsun kafa. Duk da yake yana da kyau idan gwiwowin ku sun kai santimita ɗaya ko biyu a gaban yatsun ku, mai da hankali kan ajiye su a bayan yatsun ku hanya ce mai sauƙi don tabbatar da cewa ba ku ƙarasa ɗaukar abubuwa da nisa ba, in ji shi. Gentilcore ya ce, "Da kyau, kwatangwalo ya kamata su koma kamar yadda gwiwoyinku ke tafiya gaba," in ji Gentilcore.

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