Abasubathi abaningi banentshisekelo yokuthi bangasifaka kanjani isikhala se-squat nge-barbell. Isizathu singaba yinoma yisiphi - isimo sempilo, ukukhathala kokuziphatha okuvela ekusebenzeni okuyisidina, ukungakwazi ukuvakashela indawo yokuzivocavoca, njll. Kule ndatshana sizozama ukuthola impendulo yombuzo wokuthi ngabe kukhona yini ukuzivocavoca okungaba enye indlela efanelekile yezikwele ezine-barbell. Kepha okokuqala, ake sithole ukuthi yiluphi usizo lolu hlobo lokuzivocavoca umzimba olunikezayo nokuthi kungani luthandwa kangaka.
Yini okunikezwa ngama-barbell squats
Uma okungenani ujwayelene nomhlaba wokwakha umzimba, wokuphakamisa izinsimbi, noma, ngokumane, uvakashele ijimu, khona-ke uyazi ukuthi lokhu kuvivinya umzimba kuyisisekelo ezinhlelweni eziningi. Ibandakanya amaqembu amaningi emisipha namalunga futhi isebenza kahle ekwakheni imisipha nokomisa. Isiza ngesikhathi esifushane kakhulu ukwakha umzimba omuhle futhi okhangayo, abesifazane nabesilisa.
Uma ufuna ukuthola indawo ye-barbell squat, hlola izinzuzo zayo eziyinhloko ukuthola okuthile okungenani okucishe kufane:
- Ukuzivocavoca kusebenzisa izinkalo, izinqe, izingalo, emuva ngisho ne-abs;
- Iyahlukahluka, isiza ekwakheni imisipha futhi yehlise isisindo;
- Kwandisa ukukhuthazela okuphelele, kuqinisa uhlelo lwezinhliziyo, kuthuthukisa ukuphefumula;
- Ijwayelekile imetabolism, ngaleyo ndlela inciphise isisindo.
Njengoba ukwazi ukubona, ama-barbell squats asebenza ngokwedlulele, noma ngabe umgijimi ubheke yiphi inhloso. Sizokuphendula ngokuthembeka, awukwazi ukukufaka esikhundleni sangempela. Uma kuphela ama-squats anesisindo esihlukile - ama-dumbbells noma ama-kettlebells. Kodwa-ke, ungasheshi ukucasuka, kuhlale kunendlela yokuphuma! Masimthole ehamba nawe.
Sizoqala ngesizathu esikwenze wafuna ukuthi ungasifaka kanjani isikhala se-squat nge-barbell.
Kungani abantu bezama ukufaka ama-squats esikhundleni?
- Ingxenye ebalulekile yabasubathi iphoqeleka ukuthi ibheke ukuthi yikuphi ukuzivocavoca okungathatha indawo yezikwele ngenxa yezinkinga zempilo. Ikakhulu, ngamadolo, ihlombe noma izindololwane, ngemuva.
- Omunye umkhakha ngabantu abaphelelwa wumdlandla ngenxa yokuzidla wedwa nokudinwa. Ngempela, amakilasi ejimini asebenza kanzima futhi enza isicefe ngokushesha okukhulu. Umsubathi uzama ukwehlukanisa ukuzivocavoca umzimba, ezama ukufaka okunye kokuzivocavoca nokunye.
- Othile, u-corny, akanalo ithuba lokuya ejimini, ngakho-ke ufuna enye indlela yokwenza ama-barbell squats ekhaya.
- Noma, umuntu umane akanalo ulwazi nethuba lokuqasha umqeqeshi osezingeni eliphezulu ozofundisa inqubo efanelekile yokuhlwitha.
Ungasishintsha kanjani isikwele se-barbell?
Uthole isizathu sakho ohlwini? Manje ake sizame ndawonye ukuthola indawo efanelekile yokufaka izikwashi. Ngezansi sinikeza uhlu lokuzivocavoca okuthi, ngandlela thile, luhlangane namandla nezinzuzo zebarbell.
- Uma unezinhlungu ezisezingeni eliphansi, zama ukususa ibhuloki kusuka emahlombe uye esifubeni. Lokhu kuzosusa ubunzima emhlane wakho ngokusebenzisa ama-quads akho kanye ne-abs. Ekhaya, ungasebenzisa i-kettlebell noma i-barbell shells.
- Ungakwazi ukusebenzela ama-quads kanye ne-gluteus maximus ekhaya ngama-squats we-dumbbell. Into esemqoka ukuthola isisindo esanele.
- Uma ungeke ukwazi ukuya ejimini, thenga ibhande elikhethekile elinesisindo. Igqokelwe ukudonsa nokududula ukwengeza umthwalo. Isisindo sivame ukulengiswa ngaphambili, ngakho-ke emuva kuyalayishwa, futhi, ngakolunye uhlangothi, kuthuthukiswa umsebenzi wemisipha yomlenze.
- Ama-squats nawo angashintshwa ngamaphaphu, okukhona kuwo amaningi kakhulu - ayindilinga, ahlehlayo, asemaceleni, ahlukanayo, agxumayo, avela endaweni elele, namagobolondo, njll.
- Ngezinkinga zamadolo, ungenza i-classic dead bent-legged deadlift noma i-sumo deadlift. Ungasebenza emuva kwamathanga nemisipha ekhazimulayo ngendlela yekhwalithi.
- Ngokuhlukahluka nokuqedwa kwesithukuthezi, bheka izikwele ezinomlenze owodwa;
- Uma ufuna okuthile ozohlala nakho ekhaya esikhundleni se-barbell, zama ama-dumbbells, ama-kettlebells, amabhande anesisindo, ama-pancake.
- Abasubathi abavakashela ijimu abavunyelwe ukulayishwa kwe-axial ngemuva kufanele babheke emshinini weHackenschmidt. Ikhulula ngokuphelele emuva, iphoqa imilenze ukuthi isebenze kuphela.
- Uma uzibuza ukuthi ungawashintsha yini ama-squats ngemishini yemilenze, sizophendula ngoyebo. Ngokuya ngesimo semilenze, umgijimi angagcizelela umthwalo kuma-quadriceps noma ezinqeni, ngenkathi enza umsebenzi wangemuva futhi anciphise ukulimala emadolweni.
- Ejimini, zivivinye ngomshini wokugoba imilenze, ukunweba, kanye nokuhlangana. Zizokuvumela ukuthi uhlukanise ukuzivocavoca kwakho ngaphandle kokuncisha imilenze yakho nezinqe zomthwalo.
- Ukuphendula umbuzo wokuthi ungawashintsha kanjani ama-squats namaphaphu wentombazane ekhaya, sincoma ukwenza izivivinyo zokuthunjwa kwemilenze, izinhlobo ezahlukahlukene zebhuloho, ukugxuma, ukugijima endaweni noma ngamadolo aphakanyisiwe. Ukwenza umsebenzi ube nzima, thenga izinsimbi noma ibhande lokunwebeka lezemidlalo.
Wazi kanjani ukuthi sekuyisikhathi sokufaka esikhundleni se-barbell squat?
- Okokuqala, lalela umzimba wakho. Ungalokothi usebenze kanzima kakhulu, nikeza imisipha yakho ikhefu ngokuhlela izinsuku zokuzila. Buka inqubo yakho ngokucophelela, kunjalo. Kodwa-ke, uma ngesikhathi sokuzivocavoca uqala ukuzwa ubuhlungu ngemuva, amalunga ezingalo noma emilenzeni, eqolo emuva, yeka ukuzivocavoca ngokushesha.
- Okwesibili, ungakhohlwa ukuthi ungumuntu ophilayo okumele abe nobuthakathaka bakho obuncane. Ilungelo lokuvilapha okuncane, ukuphumula, ukuchitha isonto kusofa bedlala i-Game of Thrones. Uma uzizwa ukuthi ukhathele ngokwengqondo, egameni elithi "ihholo" uzizwa ukwanda kwenhliziyo noma inzondo, awufuni ukufunda - ungafuni. Thatha ikhefu lentuthu. Ukuphumula kweviki kubuncane bobubi lapho ukhetha phakathi kwalo nokuthatha umhlalaphansi ejimini.
Ngakho-ke ake sifingqe konke okungenhla. Akukho ukuzivocavoca okungashintsha ngokuphelele i-barbell. Ama-squats anjalo atholakala kakhulu. Kodwa-ke, noma yini ingenzeka empilweni, ikakhulukazi imvamisa izinsimbi, maye, yehlisa impilo yazo. Ngakho-ke, bafuna ukuthi bangalifaka kanjani esikhundleni segobolondo. Futhi okunye okukhona, noma kungaphelele ngokuphelele. Ngesifiso esinamandla, kuzosebenzela nalabo abangakwazi ukuya ejimini ngenxa yezizathu ezahlukahlukene zokushintsha i-barbell. Into ebaluleke kakhulu isisusa nesifiso sokuzijwayeza. Futhi kuhlale kunendlela yokuphuma!
