Ama-Plie squats: inqubo yamantombazane nokuthi ungayenza kanjani kahle

Namuhla sizokhuluma ngokuningiliziwe ngama-plie squats - kuyini, yini inqubo, ubuhle, ububi, nokuthi ungawahlukanisa kanjani nokuzivocavoca okufanayo: squats zakudala kanye ne-sumo.

Ngamazwi alula, lawa angama-squats anokwandiswa okuphezulu kwamadolo ezinhlangothini. Imisipha ehlosiwe yalokhu kuvivinya amathanga angaphakathi kanye ne-gluteus maximus. Ama-Plie squats athandwa kakhulu ngabesifazane abafuna ukulungisa ukwakheka kwesidunu nokuma kwezinqe. Ngakolunye uhlangothi, abesilisa, ukugcwala ngesisindo esengeziwe, bathola impumelelo ebonakalayo ekwakheni imisipha yemilenze.

Amasu we-plie squats wabesifazane nabesilisa awahlukile, kepha inani lokuphindaphinda nezindlela lingahluka, kuya ngezinga lokuqina komsubathi.

Amasu nokuhluka

Ake sithole ukuthi ungenza kanjani ama-plie squats kahle, funda ngezansi incazelo eningiliziwe yale nqubo:

1. Yima uqonde, uvule imilenze yakho ibanzi kancanyana kunobubanzi behlombe (uma iphindwe kabili ububanzi, uzothola ama-sumo squats), vula amasokisi akho ngo-130 °;
2. Goba umzimba kancane emhlane ongezansi, gcina umhlane wakho uqonde kuzo zonke izigaba zokuvivinya umzimba;
3. Ungatshekisi ikhanda lakho, faka izandla zakho ngengidi phambi kwesifuba sakho;
4. Ngenkathi uhogela, qala kancane isikwele endaweni ephansi lapho izinkalo kufanele zifane phansi;
5. Ungakhumuli izithende zakho, ungasonteki ngamasokisi akho;
6. Njengoba ukhipha umoya, khuphukela endaweni yokuqala, ungaluli imilenze yakho emadolweni kuze kube sekugcineni.

Futhi hlola okunye ukwahlukahlukana kuma-plie squats anama-dumbbells - amantombazane nabesilisa:

1. I-projectile ibanjwe ezandleni phambi kwesifuba;
2. Naka ngokukhethekile isikhundla esifanele sangemuva ngesikhathi sokubulawa - uma uncika phambili, ungadabula imisipha;
3. Kokubili abesilisa nabesifazane, inqubo yokwenza ama-plie squats ngesisindo ayihlukile kwi-algorithm ngaphandle kwezisindo, kepha, ngokusebenza kahle okukhulu, kunconywa lapha ukulungisa isikhundla endaweni ephansi kakhulu ngaphambi kokuphakamisa imizuzwana engu-2-3.
4. Ukuphefumula akudingeki ukuthi kunwetshiswe konke ukukhuphuka - ungakhipha ingxenye kuphela yesikhutha, unqobe ingxenye enzima yokuzivocavoca, bese uqeda ukukhipha lapho uqala khona. Ngokuvamile, ezifundweni zokuqala, imvamisa ucabanga ukuthi ungaphefumula kahle kanjani lapho ucothoza, lokhu kuzokhulisa ukubekezela kwakho futhi kwenze ukuzivocavoca kube lusizo ngokwengeziwe.

Ungaphinda ugaxe nge-barbell, ne-kettlebell ezinyaweni zakho, emshinini kaSmith. Inketho yokugcina inconyelwe abasubathi abanokulinganisela okungalungile Uhlelo olunconyiwe lwabaqalayo luyi-30 reps kumasethi ama-2, umthwalo kufanele wenyuswe masonto onke.

Yimiphi imisipha esebenzayo?

Ake sibhale ukuthi imiphi imisipha esebenza kuma-plie squats - lokhu kuzokuvumela ukuthi uqonde kangcono i-physiology yale nqubo:

• Ubukhazikhazi obukhulu;
• Ubufazi bangaphakathi;
• Imisipha yangemuva kwethanga;
• Ama-Quads;
• Imisipha yangemuva nethole.

Imisipha evela kumaphoyinti ama-5 isebenza njengesiqinisi, okusele yingxenye eyinhloko yomthwalo wamandla. Njengoba ukwazi ukubona, ama-plie squats ane-dumbbell ezinyaweni akuvumela ukuthi upompoze kahle imilenze yakho nezinqe - lahla isisindo esiningi kule ndawo, kanye nokwakha isisindo semisipha.

Kumgomo wokuqala, kufanele ukhulise inani lezindlela futhi wandise ijubane, kuthi okwesibili, u-squat onezisindo.

Amaphutha wokwenza njalo

Ngakho-ke, sithole ukuthi ama-plie squats ayindlela ephelele yokulayisha kahle amathanga akho angaphakathi. Kodwa-ke, mhlawumbe uyaqonda ukuthi ukusebenza kahle koqeqesho kuxhomeke ekutheni unamathela kanjani kunqubo. Ake sibheke amaphutha ajwayelekile aqala ukwenziwa endaweni yokuzivocavoca i-squie ne-kettlebell ezinyathelweni:

• Ngenxa yokwelula kahle imisipha yethole, abaningi badabula izithende phansi - lokhu kususa umthwalo ngokushesha emisipheni ebhekiswe kuyo futhi kudlulise isisindo emaqakaleni;
• Awukwazi ukuqondisa imilenze yakho emadolweni phezulu;
• Unganyakazi ngokungazelelwe, ngamajezi - vuka futhi uwe njalo ngaphandle kwezihibe;
• Uyazi ukuthi imiphi imisipha ebandakanyekile kuma-plie squats - umgogodla awudingi ukuba uhlushwe, awubambiqhaza ekuphakamiseni. Abaqalayo bavame ukuphakamisa izinsimbi hhayi ngezinqe zabo, kodwa ngemhlane yabo - lokhu kungenxa yokugoba phambili. Kunjalo - gcina umhlane wakho uqonde!
• Ukuphenduka kwamasokisi womabili kufanele kube ngokulingana ngokuphelele, izinyawo zikulayini ofanayo. Ngaphandle kwalokho, umthwalo ongakwesokudla nangakwesobunxele uzohluka.

Ngabe le nkimbinkimbi ilungele bani?

I-Plie-style barbell noma i-dumbbell squats ifanelekile kulabo abafuna ukunciphisa isisindo, futhi, ngakolunye uhlangothi, kulabo abafuna ukukhuluphala. Lokhu kuvivinya kufakiwe enkingeni yezinkinga zamandla eziyisisekelo eziyinkimbinkimbi. Kudinga ukwelulwa okuhle, ngakho-ke, kufanelekile kulabo abafisa ukwandisa ukuqina nokuqina kwemisipha.

Izimo

Ake sithole ukuthi ngubani ongafanelekile, ngoba uhlu lweziphikiso ze-squie squats luhlaba umxhwele impela:

1. Abantu abanamadolo abuhlungu, umqolo, amalunga enqulu;
2. Ngokwanda kwemithambo ye-varicose;
3. Ukwehluleka okukhulu kwenhliziyo, umfutho wegazi ophakeme, ngemuva kokuhlaselwa yisifo senhliziyo, isifo sohlangothi;
4. Ngesikhathi somkhuhlane, ikakhulukazi ngokumelene nesizinda sokushisa komzimba okwandisiwe;
5. Nge-glaucoma, i-anemia;
6. Ngesikhathi sokwanda kwanoma yiziphi izifo ezingalapheki, ikakhulukazi i-rheumatological noma lezo ezihambisana nohlelo lokuphefumula;
7. Abesifazane abakhulelwe. Ngalesi sikhathi, amantombazane kufanele ngokuvamile aqaphele kakhudlwana futhi afune okufana nokuzivocavoca umzimba. Isibonelo, abesifazane abakhulelwe kungenzeka bangakwazi njalo ukugibela ibhayisikili;
8. Ngemuva kokuhlinzwa.

Umehluko ovela kwezinye izinhlobo zezikwele

Sixoxe ngenqubo yama-plie squats wabesilisa nabesifazane, saphinde sasho nokuthi iyafana nezikwele ze-sumo nezakudala. Ake sibheke umehluko:

• Ngama-squats akudala, awudingi ukugcina amadolo akho enwetshiwe;
• Lapho ama-sumo squats esendaweni yokuqala, imilenze ibekwa kabili ngaphezulu kwamahlombe. Ngenxa yalokhu, umthwalo emisipheni esebenzayo uyanda, futhi imisipha ikhula ngokushesha.

Yonke eminye imisindo ifana - iqonde emuva, iqolo elingemuva libekiwe kancane, izithende azisuki phansi, izinkalo endaweni ephansi ziyafana naphansi.

Ubuhle nobubi

Uma ubheka izithombe zamantombazane enza ama-plie squats njalo ngenyanga - ngaphambi nangemva kwalokho, uzowubona umehluko.

1. Lokhu ukuhlanganisa okuyinhloko kokuvivinya umzimba - kukuvumela ukuthi uzuze imiphumela ngesikhathi esifushane.
2. Kulula ukukwenza ekhaya, ngaphandle nasejimini.
3. Kumantombazane, ama-plie squats ane-barbell angabonakala enzima, kepha angahlala njalo esikhundleni se-projectile nge-dumbbell noma i-kettlebell. Izinhlobonhlobo zokuhlukahluka nakho kuhlanganisa.
4. Qaphela ubulula bendlela yokwenza - ngisho noma oqalayo angakwazi ukuyazi kahle ngaphandle kokubonisana nomqeqeshi.

Kwamaphutha, sigcizelela umthwalo ophakeme emalungeni edolo nasesinqeni, ngakho-ke inqubo inezimo eziningi zokuphikisana. Futhi, ama-plie squats ane-barbell phambi kwakho adinga umuzwa othuthukisiwe wokulinganisela. Abasubathi abafisa ukufaka ukuzivocavoca umzimba emsebenzini wabo kufanele banake kakhulu ukuzelula.

Manje usuyayazi indlela yokufaka squat plie kahle - siyethemba ukuthi lo msebenzi uzovela nakanjani kuhlelo lwakho. Le impela ifomu elipholile lokuqeqeshwa kwe-cardio namandla elingakwazi ukulayisha kahle izindawo ezinenkinga zomzimba. Yiba muhle!

Bukela ividiyo: Exercise Tips: Plié Squats (Februwari 2025).