Squats - qhov no yog ib qho ntawm cov kev ua qoj ib ce, cov "progenitors" ntawm tag nrho cov tam sim no fashionable qoj complexes. Txawm tias qhov yooj yim pom tseeb, kev tsis ncaj ncees thiab kev nyuaj siab - tag nrho cov no, cov kev ntxub ntxaug uas tsim tawm hauv lub tsev kawm ntawv. Tom qab tag nrho, cov txheej txheem ntawm kev ua sit-up yuav tsim nyog rau koj paub, tshwj xeeb tshaj yog tias koj xav tias ntau npaum li cas pab lawv nqa mus rau qis dua ib feem ntawm lub cev - hauv caug, pob taws, qis, hind thiab pem hauv ntej, quadriceps thiab pob tw.
Classics ntawm qhov ib hom ntawv nyeem
Cia peb pib nrog khawm hauv classic style thiaj li poob phaus.
Peb txhua tus paub lub ce - taw xub pwg dav nrug, ob txhais tes nyob rau hauv pem hauv ntej ntawm koj, ko taw tos ntsoov. Ntawm kev tshoov siab peb lean rau pem hauv ntej, nyem peb lub hauv caug. On exhalation - peb nce mus rau pib txoj hauj lwm. Hauv qhov no, qhov nres yuav tsum nyob hauv pem teb (heels los yog taw tsis dua), thiab xovxwm yuav tsum tau strained.
Plieu
Tab sis qhov tseem ceeb tshaj plaws yog kom paub tias yuav ua li cas squat cov ntxhais kom zoo, vim hais tias qhov no qoj ib ce muab lub ntsaws rau ntawm pob tw thiab sab hauv sab hauv ntawm tus ncej puab.
Peb tsa ob txhais ceg dav dua lub xub pwg, lub khawm - rau sab, ntawm cov ces kaum (yog tias ua tau), txhais caj npab, lossis "ntawm lub npas" hauv txoj haujlwm thib ob. Peb khoov peb lub hauv caug rau kev tshoov siab, muab lawv tshem tawm ntawm kev ua pa.
Nrog ib tug dhia
Tsis muaj dab tsi yuav pab tau kom poob phaus, xws li kev muaj peev xwm khoov khov kho nrog kev dhia. Qhov kev qoj ib ce no yog ib qho kev ua zoo tshaj plaws, ua kom muaj kev ruaj siab, muaj zog tawg thiab, ntawm chav kawm, hlawv roj.
Yog li, peb crouch nyob rau hauv lub classic style, thiab, unbending peb ob txhais ceg, dhia tawm raws li siab li sai tau, ncab peb ob txhais ceg. Thaum cov thom khwm kov hauv pem teb, peb pib khoov peb lub hauv caug thiab khi.
Thiab ib qho kev sib txawv ntawm lub ntsiab lus ntawm kev dhia: txhais tau ua ke nyob rau hauv ib qho chaw sib tw, dhia mus, kis peb ob txhais ceg nyob rau hauv lub dav khib, thiab sai li peb taw mus kov hauv pem teb, peb pib crouching nyob rau hauv ib txoj hauj lwm dav, uas peb tawm hauv kev dhia dua.