Ama-squats angaphambili angukuzivocavoca kwesifuba se-barbell okwenziwe ngesimo esithile somgogodla. Esihlokweni, sizocubungula inqubo efanele yokwenziwa kwayo, futhi sikutshele nokuthi yimaphi amaphutha abaqalayo abawenza kaningi.
Isikwele sangaphambili siwukuzivocavoca umlenze okuhle kakhulu. Ikuvumela ukuthi uchaze imisipha ngesikhathi esifushane, wakhe ukukhululeka okuhle, futhi uzuze ukulingana okuhle. Kudinga izindleko zamandla aphezulu, ngakho-ke, kuhlanganiswe nokudla okufanele, kuhle kakhulu ekunciphiseni isisindo. Uma, ngokuphambene nalokho, indlela odla ngayo ihlose ukukhulisa imisipha, uzokhuphula ngokushesha okukhulu ivolumu yezinqulu zakho.
Ukuvivinya umzimba kunconywa kuphela kubadlali abanesipiliyoni abanezinga elithuthukisiwe lokuxhumanisa, imisipha eqinile yomgogodla, nemisipha namalunga ajwayele izisindo ezisindayo. Abaqalayo kufanele baqale ngokugcwala ngebha engenalutho ukuze baqonde kahle le nqubo.
Zama ukuqala ukuzivocavoca emshinini weSmith, lapho ibha ilungiswa khona futhi yehla yenyuka kuphela ngaphakathi kwe-trajectory esunguliwe. Ngakho-ke, umgijimi akadingi ukulawula ibhalansi, okusiza kakhulu ukusebenza kwama-squats.
Ziyini izinzuzo ze-squat yangaphambili nge-barbell, ake sihlale kuleli phuzu ngokuningiliziwe:
- Impompo ekhiqizayo yemisipha yomzimba ongezansi bese ucindezela;
- Ungakhathazeki ngokweqile emalungeni omgogodla nasemgogodleni;
- Le ndlela ilula ngisho nakwabaqalayo. Uma beqala ukunyakaza ngokungafanele, ngeke kube khona ukulimala emzimbeni, ngoba ibha izomane iwele ezandleni;
- Siza ukuthuthukisa umuzwa wokulinganisela
- Zibamba iqhaza elikhulu ekushisweni kwesisindo samafutha nokukhula kwemisipha.
Yimiphi imisipha esebenzayo?
Yimiphi imisipha esebenza ngaphambili kwezingubo ezine-barbell, ake sithole ukuze siqonde kangcono imiphumela yabo ezuzisayo:
- Ama-Quads;
- Ama-biceps we-Hip;
- Imisipha ekhazimulayo;
- Imisipha isimisi (abs, emuva, emuva emuva);
- Inkonyane;
- Izintambo
- Imisipha yomhlane wamathanga.
Inqubo yokwenza
Size ekutadisheni inqubo yokwenza ama-squats angaphambili nge-barbell - le yingxenye ebaluleke kakhulu yalolo lwazi, ngakho-ke, yifunde ngokucophelela:
- Beka igobolondo kuma-racks endaweni ephakeme ngezansi kwamahlombe;
- Hlala phansi ngaphansi kwebha, ugoqe amadolo kancane, bese uyibamba ngezandla ukuze izindololwane zakho zikhombe phambili (izintende zibheke kuwe). Ibha kufanele iphumule kuma-deltas angaphambili. Ibanga eliphakathi kwezandla lingaphezu kobubanzi behlombe;
- Kuzo zonke izigaba ze-squat yangaphambili, qiniseka ukuthi kukhona ukuphambuka emuva engezansi;
- Lapho uzwa ukuthi uthathe i-projectile ngokuzethemba, lungisa ngobumnene amadolo akho ume mpo. Susa ngokucophelela kufreyimu bese uthatha indawo yokuqala: izinyawo zihlukaniswe ububanzi behlombe, amasokisi aphendulwe kancane, izindololwane zaphakanyiswa;
- Faka futhi ugaxe ngasikhathi sinye kuze kuthinte amathanga akho kanye nemisipha yethole. Ngasikhathi sinye, gcina umhlane wakho uqondile, ungathathi isinqe sakho emuva, ungalethi amadolo akho, ungaphakamisi izithende zakho phansi;
- Esikhundleni esiphansi, ungaphuli, ngokushesha qala ukukhuphukela phezulu, ukhiphe umoya ngasikhathi sinye;
- Phusha isisindo ngemilenze yakho, sunduza izithende zakho kanzima ebusweni. Uma usukuma usebenzisa umhlane, ibha izowa noma uzolahlekelwa ibhalansi;
- Ngemuva kokufinyelela endaweni ephezulu, qala ngokushesha isikwele esisha.
Ukuqala nje, landelela inqubo yakho yokuphefumula ye-squat. Ekuqaleni kuzoba nzima, bese uzokujwayela futhi uzokwenza konke ngokuzenzekelayo.
Kwabaqalayo noma besifazane, kunconywa ukuthi uqale lo msebenzi nge-squat yangaphambili enezinsimbi - ziphephile futhi zikhululekile. Le ndlela igcinwe ngokuphelele, amagobolondo aphethwe ezandleni ezinezintende phambili, zibekwe esifubeni.
Amaphutha avamile
Ake sibheke amanye amaphutha abaqala ukwenza amaphutha lapho benza i-squat yangaphambili okokuqala:
- Ungagcini ukuma mpo komzimba;
- Letha amadolo akho e-squat. Kulungile lapho bebheka ohlangothini olufanayo ngamasokisi kuzo zonke izigaba;
- Badlulisa isisindo kusuka ezithendeni kuya ezinzwaneni - ibha iyawa ngasikhathi sinye;
- Zungeza emuva, yehlisa izindololwane phansi.
Wonke la maphutha aholela ekukhuleni kwengcindezi emhlane nasemadolweni, futhi kuvimbela ukuphothulwa kokuzivocavoca umzimba. Ngamanye amagama, ungadabula umhlane wakho uzwe, noma ulahle i-barbell. Kungakho inqubo elungile kulula ukuyazi - inembile.
Yini engcono ngaphambili squat noma i-classic squat? Uyini umehluko?
Ngakho-ke okungcono, ama-squats angaphambili noma ama-squats akudala, ake sithole khona manje.
- Kuma-classics, ibha ifakiwe ku-trapezoid, okungukuthi, ngemuva kwentamo, nasendleleni engaphambili, ibanjwe esifubeni;
- Izikwele zakudala nazo zenziwa ngomhlane oqondile, kuyilapho iqolo elingezansi ligobekile kancane, kepha indlela yokubamba ayibalulekile lapha - yithathe njengoba ikufanele;
- Ngokuzivocavoca okungaphambili, isisindo sizohlala sincane kunaleso esasendulo, ngoba lapha nawe udinga ukugcina ibhalansi;
- Izikwele zangaphambili uma kuqhathaniswa nezikwele zakudala zisekelwe ikakhulu kulokhu - ziphephe kakhulu emuva, ngoba azilayishi umgogodla.
Kunzima ukusho ukuthi yimaphi ama-squats angcono, ngoba ngalinye lawo linomphumela walo omuhle. Sincoma ukuthi ubabandakanye bobabili ohlelweni lwakho lokuqeqesha - ngakho-ke ngeke ulahlekelwe yilutho. Okubaluleke kakhulu, hlola izinga lokuqina kwakho ngokomzimba, ungalayishi ngokweqile futhi ufunde inqubo ngokucophelela. Ekuqaleni, kungakuhle ukuqasha umqeqeshi onolwazi.
