ISumo Squat: I-Asian Sumo Squat Technique

Ama-Sumo squats abizwa nangokuthi ama-squats ase-Asia, ngenxa yezwe lakubo lalo mdlalo ongaziwa - iJapan. Iningi labantu licabanga ngamadoda amakhulu amakhulu, anonile aseJapan afake imisila yamahhashi emakhanda abo kanye nomkhono okhalweni okhalweni lwabo lapho bekhuluma nge-sumo wrestling - benza amaphaphu asindayo ohlangothini, bacwenga futhi bamemeze besabisa ngasikhathi sinye. Bese beziphonsa bodwa.

Kodwa-ke, akudingeki ukuthi ube ngumqhudelwano we-sumo ukuze ufunde indlela yokugcoba kahle kubuchule bakhe. Futhi nawe akudingeki ukhuluphale. Okwamanje, lezi zikwele zikulungele ukuqeqesha amaqembu athile emisipha yethanga neye-gluteal, okufaka isandla ekwakhiweni kokukhululeka komzimba okuhle.

Kulesi sihloko, sizobhekisisa ukuthi ziyini izingquza zase-Asia, ukuthi zihluke kanjani kwezinye izinhlobo ze-squats, ukuthi ungazenza kanjani kahle nokuthi kungani zizuzisa kangaka.

Yini

Izikwele zeSumo ukuzivocavoca okubandakanya ukuma okubanzi kakhulu kwemilenze ngezinzwane ezisombuliwe. Isebenza kahle ethangeni nangaphakathi ezinqeni. Ukuhlelwa kwezitobhi kungashintshwa - kusuka ngokufana kuye komunye, kuya ekushintsheni okuphezulu kuye ngaphandle.

Ngendlela, abanye abantu baphambanisa ama-sumo squats ne-plie, futhi afana kakhulu kumasu. Umehluko ulele kububanzi bemilenze endaweni yokuqala - esimweni sesibili, izinyawo zibekwa eduze komunye nomunye.

Yimiphi imisipha esebenzayo?

Ngaphambi kokuba sihlaziye ngokuningiliziwe inqubo yama-sumo squats ane-barbell yamantombazane - yizintokazi ezinentshisekelo enkulu kulokhu kuvivinya umzimba, ngoba zikuvumela ukuthi uphume kahle iphuzu lesihlanu, ake sithole ukuthi imiphi imisipha esebenza ngayo:

• i-gluteal enkulu;
• imisipha ye-adductor yethanga langaphakathi;
• ama-quadriceps;
• imisipha - emuva;
• ithole;
• imisipha yangemuva;
• cindezela.

Umehluko ovela kwezinye izinhlobo zezikwele

Indlela yokwenza ama-sumo squats amantombazane yehluke kakhulu kunqubo yezikwele zakudala.

• Okokuqala, zidinga ukwelulwa okuhle kakhulu - ngemuva kwakho konke, ukuze ucothoze ngokujulile, kubalulekile ukuthi imisipha inwebe futhi ilungiselelwe;

Uma uvakashele ukuqeqeshwa kwangempela kwabadlali be-sumo, ungamangala kakhulu ukuthi laba bafana abangamakhilogremu amakhulu bangazelula kalula zonke izinhlobo zamawele!

• Okwesibili, lapho wenza izivivinyo, umthetho obaluleke kakhulu ukungalethi amadolo akho ndawonye. Akunasimo esinjalo kumasu we-classical;
• Okwesithathu, ukubeka kahle amasokisi kubaluleke kakhulu lapha - kufanele atholakale ngokulingana, ngezinga elifanayo lokujika, ngokuhambisana nomunye nomunye. Ngaphandle kwalokho, umthwalo emathangeni angakwesobunxele nangakwesokudla uzohluka;
• Okwesine, ukuzivocavoca kudinga umuzwa othuthukisiwe wokulinganisela, okunzima kakhulu kwabaqalayo ukuwugcina endaweni ejulile.

Ngakho-ke, ama-sumo squats ajulile adinga ukuqina komzimba okuhle nokwelula, ikakhulukazi uma uhlela ukwenza izinsimbi.

Izinketho zokwenza

Ake sixoxe ngokuthi ungawenza kanjani lo msebenzi.

• Uma usanda kuqala ukuyazi kahle, sincoma ukuqhwaga ngaphandle kwesisindo noma ngebha engenalutho;
• Ngokuzayo, xhuma i-dumbbell, i-kettlebell noma i-barbell;

Izikwele zeSumo ezinezidumbulu zamantombazane zithandwa kakhulu, kanti isisindo sibanjwa ezingeni lesifuba noma ezandleni ezehlisiwe. Ibha ibekwe emahlombe ngemuva ngemuva kwekhanda, noma ibuye ibanjwe ezandleni ezehlisiwe. Ezingxenyeni ezinesimo esibanzi samantombazane aphethe i-barbell ezandleni zawo, kubalulekile ukusungula isisindo esanele ukuze ungagcini ngokweqile emuva nasemilenzeni, nokufeza umphumela.

Uma ungakabi nesiqiniseko sokuthi uyiqonde kahle inqubo yokwenza lo msebenzi kahle, squat ngaphandle kwezisindo, naka kakhulu udaba lokugcina ibhalansi esikweleni.

Inqubo yokwenza

Ngakho-ke, sibheke ukuthi imiphi imisipha esebenza phakathi kwama-sumo squats, nokuthi ahluke kanjani ekusebenzeni kwe-squat yakudala. Manje sekuwukuthola ukuthi ungenza kanjani ama-sumo squats kahle:

1. Ukuma kokuqala - imilenze itholakala ebangeni eliphindwe izikhathi ezingu-2-2.5 ububanzi kunamahlombe;
2. Ingemuva kulo lonke ukuvivinya umzimba iqondile, ukubuka kubheka phambili noma phezulu phezulu;
3. Amasokisi avulwa ngokuvumelanayo (abaqalayo bangawafaka ngokufana);
4. Yehlisa kancane phansi ujule ngangokunokwenzeka, ngaphandle kokuguqa ngamadolo noma ukugoba iqolo. Thatha umoya ojulile ngalesi sikhathi;
5. Njengoba ukhipha umoya, vuka kakhulu;
6. Isisindo sigcinwa ezingeni lesifuba (i-kettlebell, i-dumbbell), emahlombe (i-barbell, ibha engenalutho), ezandleni phansi;
7. Amadolo kufanele akhombe ohlangothini olufanayo nezinzwane (uma zivuliwe);
8. Lapho amasokisi ebanzi evuleka, umthwalo uyanda. Okufanelekile, kufanele ufunde ukushintshanisa izinyawo zakho ngama-90 °;
9. Uma wehla, i-pelvis ingadonswa kancane emuva (emuva ayigobi ngasikhathi sinye), buyela endaweni yokuqala ekukhuphukeni. Lokhu kuzokuvumela ukuthi ungathwali amadolo akho ngamasokisi, anciphisa kakhulu umthwalo emajoyintini;
10. Lapho uphakamisa, ungayiqondisi ngokuphelele imilenze yakho.

Ama-Sumo squats anama-kettlebells amantombazane ayindlela enhle yokupompa imilenze yakho, wenze umzimba wakho uveze okuvelele kakhulu, nesinqe sakho sinwebe futhi sikhohlise. Kepha lokhu akuyona ukuphela kwenzuzo yokuvivinya umzimba.

Izinzuzo, ukulimala nokuphikisana

Kuma-sumo squats, kubekwa i-barbell emahlombe noma i-kettlebell esindayo ithathwa. Uma ungeke ube ngumpetha we-wrestling, ungazivocavoca nge-dumbbell noma nge-barbell esindayo engasindi. Ziyini izinzuzo zomsebenzi onjalo womzimba?

• Zilayisha kahle imisipha yomzimba ongezansi, futhi ikakhulukazi amathanga angaphambili nama-glutes;
• Kubandakanya emuva ne-abs, okusho ukuthi kuyaqinisa futhi kubenze babe namandla;
• Lolu hlobo lomthwalo lubizwa ngokuthi lunamandla (hhayi i-cardio), okusho ukuthi alucindezeli uhlelo lwezinhliziyo. Kodwa-ke, kusheshisa umsebenzi wesimiso sokujikeleza kwegazi, okusho ukuthi kunomthelela ekusebenzeni kwenhliziyo okusebenzayo - amathuluzi amakhulu okupompa igazi. Ngakho-ke, ngumqeqeshi omuhle kakhulu futhi owanele ukuqinisa imisipha yenhliziyo;
• Kuqinisa amalunga namadolo, ngokuzivocavoca umzimba ngendlela efanelekile nangendlela efanele;
• Sesivele sibhale ngenzuzo yesibalo izikhathi eziningana!
• Ngenxa yokusakazwa kwegazi ne-lymph, imetabolism iyashesha, ubuthi nobuthi buyasuswa, futhi amazinga e-cholesterol ancishisiwe.

Kungenzeka yini ukulimaza umzimba?

Yebo ungakwenza. Sishilo ngenhla ukuthi ama-sumo squats adinga ukwelula okuhle nokuzifudumeza. Uma uqala ama-squats ngaphandle kokuzifudumeza, ungacasula imisipha microtrauma, ukulimala kwamalunga, amadolo, ukwelula imigqa namathambo. Qaphela, ikakhulukazi ngezisindo ezisindayo. Futhi, qaphela ingozi yokulimala okuphansi emuva.

Ukuze unciphise ukulimala, sebenzela inqubo - uma ilungile, awubeki engcupheni lutho. Ama-Sumo squats ane-barbell esindayo eyedwa, ngaphandle komqeqeshi, anconywa kuphela kubadlali abanesipiliyoni.

Uma unomlando wezinkinga zamadolo noma ezihlangene, qiniseka ukuthi ubonane nodokotela wakho ngaphambi kokuqala ukuzivocavoca umzimba.

Akuvunyelwe ukugcwala lapho izinga lokushisa komzimba likhuphuka, ngemuva kokuhlinzwa kwesisu, uma kwenzeka ukulimala ngokuhlanganyela, ngesikhathi sokukhulelwa.

Bheka ku-Intanethi ukuthola isithombe senqubo yokwenza ama-sumo squats amantombazane - kufanele uqonde ukuthi yikuphi ukuma okulungile endaweni ejulile, kanye nasendaweni yokuqala. Ama-Sumo squats awukuzivocavoca okupholile impela okusiza ukuthi uthuthukise isibalo sakho, wakhe ama-glutes akho, futhi uthuthukise ukuqina kwakho. Sondela kunoma yimuphi umsebenzi wezemidlalo ngokuhlakanipha - funda amasu, ubuke amavidiyo, ufunde izindatshana eziwusizo. Sifisela wena impumelelo yezemidlalo!

Bukela ividiyo: Technique Tips: Sumo Squat (Julayi 2025).