Sumo zaum-sawv tseem hu ua Asian squats, vim yog qhov kev ua tebchaws rau ntawm qhov kis las txawv - Nyiv. Cov neeg feem coob xav txog qhov loj loj, cov rog Nyij Pooj nrog ponytails thiab loincloths ntawm lawv lub taub hau thaum lawv hais txog wrestling sumo - lawv ua cov ntsws hnyav rau sab, zaum tawm thiab qw hem tib lub sijhawm. Thiab ces lawv pov lawv tus kheej ntawm txhua lwm yam.
Txawm li cas los xij, koj tsis tas yuav dhau los ua sumo wrestler kom paub yuav tsum tau zaum zaum kom zoo nyob hauv nws cov txheej txheem. Thiab koj tsis tas yuav ua rau ib ce rog. Lub sijhawm no, cov zaum-sawv yog qhov zoo rau kev qhia qee pawg ntawm tus ncej puab thiab cov leeg nqaij gluteal, uas ua rau muaj kev tsim kom muaj lub cev zoo nkauj tuaj.
Hauv tsab xov xwm no, peb yuav ua tib zoo saib seb Asian squats yog dab tsi, nws txawv li cas lwm hom squats, yuav ua li cas kom raug lawv, thiab vim li cas lawv thiaj li tau txais txiaj ntsig.
Nws yog dab tsi
Sumo zaum-sawv yog kev qoj ib ce uas cuam tshuam nrog dav dav tau ntawm cov ceg nrog nthuav ntiv taw. Nws ua haujlwm zoo nyob rau sab hauv ncej puab thiab pob tw. Qhov chaw teeb tsa ntawm nres nres tuaj yeem hloov pauv tau - los ntawm kev sib txig sib luag, mus rau qhov siab tshaj plaws tig mus rau sab nraud.
Los ntawm txoj kev, qee cov neeg tsis meej pem sumo squats nrog plie, thiab lawv yog cov zoo heev hauv txheej txheem. Qhov sib txawv nyob hauv qhov dav ntawm ob txhais ceg hauv txoj haujlwm pib - hauv rooj plaub thib ob, ob txhais taw tau muab tso ze rau ib leeg.
Cov leeg ua hauj lwm dab tsi?
Ua ntej peb txheeb xyuas ntxaws hauv cov txheej txheem ntawm sumo zaum-sawv nrog barbell rau cov ntxhais - nws yog cov poj niam uas nyiam ua tshwj xeeb hauv qhov kev qoj ib ce no, vim tias nws tso cai rau koj kom zoo nkauj tso lub taw tes thib tsib, cia peb kawm seb cov leeg twg ua haujlwm nrog nws:
- loj gluteal;
- adductor cov leeg ntawm tus ncej puab puab;
- plaub daim phiaj;
- zuaj khuam - qaum;
- plab hlaub;
- rov qab cov leeg;
- nias.
Qhov sib txawv ntawm lwm hom squats
Cov txheej txheem ntawm kev ua cov sumo squats rau cov ntxhais yog sib txawv ntawm cov txheej txheem ntawm cov zaum kawg.
- Ua ntej, lawv yuav tsum ncab zoo heev - tom qab tag nrho, txhawm rau zaum tsaws tob, nws yog qhov tseem ceeb tias cov leeg khov kho thiab npaj tau;
Yog tias koj tau mus koom qhov kev qhia tiag tiag ntawm sumo, koj yuav xav tsis thoob li cas cov txiv neej no puas hnyav tau yooj yim thiab yooj yim ncab rau txhua hom twine!
- Thib ob, thaum ua kev tawm dag zog, txoj cai tseem ceeb tshaj plaws yog tsis txhob coj koj lub hauv caug ua ke. Nws tsis muaj qhov xwm txheej zoo li ntawd hauv cov txheej txheem classical;
- Thib peb, qhov tseeb tso rau ntawm cov thom khwm yog qhov tseem ceeb ntawm no - lawv yuav tsum tau muab tso rau qhov xwm yeem, nrog tib theem tig, ua ib kab nrog txhua lwm yam. Txwv tsis pub, lub nra ntawm sab lauj thiab sab xis yuav txawv;
- Thib plaub, qhov kev tawm dag zog xav tau qhov kev paub ntawm qhov sib npaug, uas yog qhov nyuaj tshwj xeeb rau cov neeg pib tshiab kom muaj lub ntsej muag sib sib zog.
Yog li, qhov tob hauv sumo zaum yuav tsum tau ua kom lub cev zoo thiab ncab, tshwj xeeb tshaj yog tias koj npaj ua tes taw hnyav.
Cov kev xaiv tiav
Cia tus tham txog yuav ua li cas koj thiaj ua tau lub ce no.
- Yog tias koj nyuam qhuav pib ua kom nws, peb pom zoo kom zaum tsis muaj qhov hnyav lossis nrog qhov tsis muaj kab;
- Nyob rau hauv lub neej yav tom ntej, txuas lub dumbbell, kettlebell lossis barbell;
Sumo zaum dawm nrog dumbbells rau cov ntxhais yog qhov nrov dua, thaum lub cev hnyav nyob hauv siab hauv siab lossis hauv tes qis. Qhov bar yog muab tso rau ntawm lub xub pwg tom qab nraub qaum, lossis kuj tuav nyob rau hauv txhais tes nqes los. Hauv cov sawv duav nrog qhov dav dav rau cov menyuam ntxhais uas muaj lub ntsej muag nyob hauv lawv txhais tes, nws yog qhov tseem ceeb kom tsim muaj qhov hnyav txaus kom tsis txhob hnyav dhau rau sab nraud thiab sab ceg, thiab kom ua tiav.
Yog tias koj tseem tsis tau paub meej tias koj tau nkag siab zoo cov txheej txheem ntawm kev ua cov qoj ib ce, zaum khia khuav tsis muaj tes taw hnyav, them nyiaj tshwj xeeb rau qhov teeb meem ntawm kev tswj qhov sib npaug hauv zaum-sawv.
Kev siv tshuab ua
Yog li, peb tau saib seb cov leeg ua haujlwm thaum lub sijhawm zaum sawv, thiab tseem yuav ua li cas lawv txawv ntawm kev ua yeeb yam classic. Tam sim no nws tau tig los xyuas seb yuav ua li cas kom sumo squats kom raug:
- Lub cev thaum pib - txhais ceg yog nyob ntawm qhov deb ntawm 2-2.5 zaug dav dua ntawm lub xub pwg;
- Sab nraub qaum thoob plaws ib ce tag nrho yog ncaj, ntsia zoo li cas rau pem hauv ntej lossis nce me ntsis;
- Cov thom khwm nthuav tawm nthuav dav synchronously (cov pib tshiab tuaj yeem muab lawv tso rau hauv parallel);
- Maj mam qis qis rau koj tus kheej kom tob npaum li sai tau, tsis txhob khoov koj lub hauv caug lossis khoov koj sab nraub qaum. Sib sib zog nqus pa no lub sij hawm;
- Ib yam li koj tso pa, nce siab;
- Qhov hnyav tau khaws cia hauv siab theem (kettlebell, dumbbell), ntawm lub xub pwg (barbell, khoob khoob), hauv qis txhais tes;
- Lub hauv caug yuav tsum taw tib seem li lub taw (yog tias muab tawm);
- Qhov dav ntawm cov thom khwm nthuav dav, lub nra hnyav dua. Qhov tsim nyog, koj yuav tsum kawm tig koj txhais taw 90 °;
- Thaum koj nqes mus, lub plab mog yuav rub me ntsis rov qab (sab nraub qaum tsis khoov tib lub sijhawm), ntawm qhov sawv, rov qab los rau qhov chaw pib. Qhov no yuav tso cai rau koj kom tsis txhob coj koj lub hauv caug los ntawm thom khwm, uas cuam tshuam txo txoj kev sib tsoo rau ntawm cov pob qij txha;
- Thaum nqa, tsis txhob ua ncaj ncaj koj ob sab ceg kom siab.
Sumo zaum so nrog cov kettlebells rau cov ntxhais yog txoj hauv kev zoo kom tso koj ob txhais ceg, ua kom koj lub cev cov ntsiab lus tseem ceeb dua, thiab ua rau koj lub nroog muaj kev ywj pheej thiab seductive. Tab sis qhov no tsis yog txiaj ntsig nkaus xwb uas kev tawm dag zog muaj.
Muaj txiaj ntsig, tsim kev puas tsuaj thiab sib kis
Hauv sumo zaum-sawv, barbell muab tso rau ntawm lub xub pwg lossis lub hnyav kettlebell tuaj tos. Yog hais tias koj tsis yog los ua ib tus kws tshaj lij wrestler, koj tuaj yeem ua si nrog dumbbell lossis ib rab phom hnyav. Cov txiaj ntsig ntawm cov kev tawm dag zog no yog dab tsi?
- Lawv ua tiav cov leeg ntawm lub cev qis dua, thiab tshwj xeeb tshaj yog cov ncej puab sab xub ntiag thiab glutes;
- Muaj feem xyuam nrog sab nraub qaum thiab abs, uas txhais tau hais tias nws ntxiv dag zog thiab ua rau lawv muaj zog dua;
- Hom kev thauj khoom no xa mus rau qhov hloov pauv (tsis yog cardio), uas txhais tau tias nws tsis ua rau lub plawv mob plawv. Txawm li cas los xij, nws ua kom nrawm nrawm rau kev ua haujlwm ntawm lub voj voos, uas txhais tau hais tias nws pab txhawb rau kev ua haujlwm nquag ntawm lub plawv - lub tshuab tseem ceeb rau tso ntshav. Yog li, nws yog ib tus kws qhia tau zoo thiab tsim nyog rau ntxiv dag zog rau cov leeg mob plawv;
- Ntxiv dag zog rau cov pob qij txha thiab lub hauv caug, nrog kev ua kom zoo thiab cov txheej txheem raug;
- Peb twb sau txog cov txiaj ntsig rau daim duab ob peb zaug!
- Ua tsaug rau cov ntshav ncig thiab lymph, cov metabolism yog nrawm, co toxins thiab co toxins raug tshem tawm, thiab cov roj cholesterol tau txo.
Nws puas tuaj yeem tsim txom lub cev?
Yog, koj tuaj yeem ua tau. Peb tau hais los saud uas zaum dhau los sawv daws yuav tsum ncab zoo thiab sov. Yog tias koj pib zaum-sawv uas tsis ua kom sov, koj tuaj yeem ua rau mob rau cov leeg microtrauma, kev puas tsuaj rau cov pob qij txha, hauv caug, ncab thiab nqaij pob txha. Ua tib zoo, tshwj xeeb nrog hnyav hnyav. Tsis tas li ntawd, yuav tsum paub txog kev pheej hmoo ntawm kev mob nraub qaum.
Txo kom tsis txhob raug mob, ua haujlwm ntawm cov txheej txheem - yog tias nws yog qhov raug, koj yuav tsis muaj dab tsi. Pom zoo Sumo zaum nrog hnyav sib ntaus sib tua ib leeg, tsis muaj tus kws qhia, pom zoo tsuas yog siv rau cov kev sib tw dhau los.
Yog tias koj muaj keeb kwm ntawm lub hauv caug lossis mob pob txha, nco ntsoov sab laj nrog koj tus kws kho mob ua ntej pib qoj ib ce.
Nws raug txwv tsis pub tawm thaum lub cev nce, tom qab ua haujlwm plab, thaum raug mob rau lub plab, thaum cev xeeb tub.
Saib hauv Is Taws Nem kom pom cov duab ntawm cov txheej txheem ntawm kev ua cov sumo squats rau cov menyuam ntxhais - koj yuav tsum nkag siab qhov tseeb yog qhov tseeb ntawm kev tawm hws tob, zoo li hauv txoj haujlwm pib. Sumo zaum-sawv yog qhov kev tawm dag zog uas yuav pab koj txhim kho koj daim duab, txhim kho koj lub ntsej muag, thiab txhim kho koj lub cev kom zoo. Txav mus rau txhua kis las kis las muaj tswv yim - kawm txheej txheem, saib yeeb yaj kiab, nyeem kab lus muaj txiaj ntsig. Peb xav koj kis las ncaws pob ua tiav!
