Amajump squats athathwa njengokuzivocavoca okuqhumayo, ngoba adinga ukusetshenziswa kwamandla okwandisiwe. Le yindlela enhle yokwandisa umthwalo, ukushisa ama-calories amaningi, nokuphoqa umzimba ukuthi uphume endaweni yawo yokunethezeka.
Yimiphi imisipha esebenzayo?
I-Jump Squat isebenza wonke umzimba kusuka ezithendeni kuze kube semqheleni. Ngaphezu kwesidingo sokulawula inqubo elungile yokuhlwitha, umgijimi kufanele aqaphe ibhalansi. Ibhalansi isiza ukugcina indawo efanelekile yomzimba ngenkathi igxuma iphuma. Ngakho-ke, akusebenzi nje kuphela imisipha ekhonjiwe, kepha nemisipha ezinzileyo, izingalo, njll.
Ngakho-ke, ake sibhale ukuthi imiphi imisipha esebenza lapho wenza ama-squats weqa:
- Imisipha ye-gluteus maximus;
- Ama-Quadriceps;
- Amathanga angemuva nangaphakathi (ama-biceps nama-adductors);
- Imisipha yethole;
- Cindezela;
- Emuva nezingalo.
Izinzuzo nobungozi bokuzivocavoca umzimba
Nazi izinzuzo zokuxhuma squats:
- Ukuzivocavoca umzimba kuthuthukisa ithoni yemisipha yamathanga, izinqe, i-abs, iqinisa isikhumba;
- Isiza ukwakha ukukhululeka kwemisipha okuhle;
- Kuqinisa uhlelo lwe-cardiovascular;
- Iqala ngenkuthalo inqubo yokushiswa kwamafutha;
- Iqinisa i-corset yemisipha, isiza ukuthuthukisa umqondo wokulinganisela;
Ukuzivocavoca kwe-squat kuyasebenza kakhulu, ikakhulukazi ekufundeni kwesikhawu noma kwesekethe, lapho i-cardio complex ihlanganiswa namandla. Uyacelwa uqaphele ukuthi kunezimo eziningi zokuphikisana lapho ukweqa ngaphandle kweskwele kungavunyelwe nakancane.
Njengoba sesishilo, ukuzivocavoca kungokwesigaba sokuzivocavoca okuqhumayo - kwenziwa ngesivinini esisheshayo, ngamandla, kaningi kuma-jerks (ngokwesibonelo, ukuqhuma okuqhuma nge-clap ngemuva). Kunzima kumsubathi ukulawula indawo efanele yomzimba esikhaleni, ngakho-ke kubalulekile ukutadisha kahle nokwenza inqubo. Ngaphandle kwalokho, kunengozi enkulu yokulimala emadolweni noma emgogodleni.
Izimo zifaka:
- Ukwanda kwanoma yiziphi izifo ezingamahlalakhona;
- Izifo zenhliziyo nesistimu yokuphefumula;
- Izimo ngemuva kokushaywa unhlangothi, isifo senhliziyo;
- Noma yikuphi ukuvuvukala, kufaka phakathi umkhuhlane;
- Ukuzizwa ungaphathekile kahle (ubuthakathaka, i-migraine, ikhanda, ingcindezi);
- Ngemuva kokuhlinzwa kwesisu;
- Izifo zamalunga emilenze noma zesistimu yemisipha;
- Noma iziphi izimo ezingahambisani nomsebenzi womzimba.
Inqubo yokwenza
Ake sihlukanise inqubo efanele yokwenza i-jump squat:
- Isikhundla sokuqala - ngokuqondene nezikwele zakudala. Imilenze ihlukaniswe ububanzi behlombe, izingalo ziqonde eceleni kwesifuba, bheka phambili, emuva ngqo, amadolo namasokisi abukeka ohlangothini olulodwa;
- Njengoba uhogela, zehlise kuze kube yilapho izinkalo zakho zifana phansi, zakha i-engela yama-degree angama-90 ngamadolo akho;
- Njengoba ukhipha umoya, gxuma ngamandla uqonde phezulu, finyelela ngenhla kwekhanda lakho ubheke ophahleni;
- Buyela ku-90-degree squat squat futhi;
- Qhubeka uphume ngejubane elinethezekile noma elibekiwe.
Izici zobuchwepheshe namaphutha ajwayelekile
Ukungabikho kwamaphutha kuqinisekisa ukusebenza okuphezulu namathuba amancane okulimala empilweni yomsubathi.
- Esikweleni, lawula ukuma konyawo - akufanele lisuke phansi endaweni yesithende;
- Ungalokothi uzungeze umhlane wakho. Cabanga ukuthi bashayele isigxobo phezulu kwekhanda lakho, esidabula umzimba wonke siphume ndawo ndawo endaweni, uxolo, bapristi. Ngakho gxuma. Kulokhu, umzimba ungathambeka kancane uye phambili, uvumele umzimba ukuthi ukhethe intuitively ukhethe isikhundla esikahle.
- Amahlombe agcinwa phansi, intamo ikhululekile, izindwani zamahlombe zihlanganiswa kancane, izingalo zishuba futhi zilele emzimbeni. Ungazizuliseli noma uzivumele zilenge ngokungafanele. Ungathatha ama-dumbbells amancane - ngakho-ke umthwalo uzokwanda, futhi izandla zakho zizoba sebhizinisini.
- Ukuze uvikele amalunga akho, hlala phansi, wenze sengathi unemithombo ematheni akho. Ukweqa okunzima nokwethuka kungaholela ekuphonsekeni noma ekususweni kwenye indawo;
- Musa ukugoba emhlane ongezansi ngenkathi uqukula;
- Qiniseka ukuthi amadolo akho aweqi ngale kwendiza yamasokisi;
- Hlala njalo emilenzeni egobile.
Isinyathelo sokuqala ukuzijwayeza inqubo yakho ye-squat. Ekuqaleni, kunconywa ukuthi uvivinye umzimba kancane kancane. Lalela umzimba wakho, uzwe ukuthi imisipha ayimelani yini.
Isikwele esiphakeme sisebenza kahle kakhulu lapho senziwa ethempelini eliphakeme. Kwabagijimi abaqalayo, ukweqa okungu-10-15 kumasethi ama-3 kwanele, ngekhefu lemizuzwana engama-30-60. Lwela ukwanda njalo komthwalo, ulethe inani lokuphindaphinda ku-30-40, nezindlela ezifika ku-5-6.
Ukuhluka kwe-Jump Squat
- Ngaphezu kokugxuma okuvamile, abasubathi abaphambili bathuthuka ngokugxumela eceleni. Le nketho idinga ukukhushulwa okwengeziwe endaweni yomzimba esikhaleni.
- Uma ufuna ukukwenza kube nzima kuwe, sebenzisa izinsimbi ezinjengezindunduma.
- Futhi, ungazama ukwenza hhayi nje ukweqa, kepha ukweqa endaweni ephakeme.
- Abasubathi abanesipiliyoni basebenzisa lokho okubizwa ngokuthi "yimigudu": benza isikhafu, bathinte phansi ngezintende zezandla, bavele bagcizelele ngenkathi belele phansi, baphakamisele phezulu, babuyele esikhungweni, bagxume baphume.
Ukukhetha kokuhluka, kunjalo, kuncike ezingeni lokuqeqeshwa komsubathi. Okokuqala, kunconywa ukuthi ufunde kahle inguqulo yakudala ngokugxuma phezulu. Ngokushesha nje lapho uqonda ukuthi lo mthwalo awenele, zizwe ukhululekile ukuqhubeka nenkinga. Buka inqubo yakho futhi ungakhohlwa ngamateki athambile, anethezekile!
