Izikwele ezine-barbell emahlombe nasesifubeni: indlela yokugcoba kahle

I-barbell squat ingesinye sezivivinyo ezibaluleke kakhulu ku-arsenal yanoma iyiphi i-powerlifter noma i-enthusiast yeCrossFit. Ixhuma isebenze cishe yonke imisipha yamabhande aphezulu nangaphansi, kanye nemisipha yokuqinisa. Ngezinga lalo msebenzi, umuntu angahlulela ukuqeqeshwa okuphelele kwamandla komsubathi, ngoba kuyisisekelo futhi kuyadingeka ngobuchwepheshe.

Izikwele ezine-barbell emahlombe zidinga ukuthi umsubathi alandele inqubo ephelele. Leli phuzu libaluleke kakhulu ngoba izinsimbi ezisindayo zihlala zisengozini enkulu yokulimala, i-sprains, noma okubi kakhulu. Kulesi sihloko, sizochaza ngokuningiliziwe imithetho ye-squats nge-barbell, sinikeze ukuhlukahluka okuhlukahlukene kokuzivocavoca, futhi sichaze ukuthi ungakwenza kanjani kahle.

Inzuzo nokulimala

Okokuqala, ake sihlukanise izinzuzo nezingozi bese sithola ukuthi ama-barbell squats enzani.

1. Lokhu kungukuzivocavoca okuhle kakhulu kwabasubathi abaqeqeshelwa ukukhulisa imisipha. Ikuvumela ukuthi wakhe ukukhululeka okuhle, uthinte imisipha, wandise amandla abo;
2. Umsubathi uba owahamba kakhudlwana, ukuxhumana kwakhe nokubekezelela umkhawulo kuyathuthuka;
3. Ukuzivocavoca umzimba kukhuthaza ukwanda kokujikeleza kwegazi endaweni ye-pelvic, okunomphumela omuhle ohlelweni lokuzala lwabesilisa;
4. Izikwele ezinesisindo esisindayo zifaka isandla ekukhiqizweni okwandisiwe kwe-testosterone, lapho amandla ancike khona;
5. Ama-squats angakusiza uchithe amafutha emzimbeni wakho ophansi. Ngokuphindaphindiwe, uthola imisipha enamandla futhi esebenzayo, nomzimba onamathoni;
6. Kwabesifazane, ama-barbell squats awusizo ekwakheni umzimba - asiza ukupompa izinqa, amathanga, ukuthuthukisa isimo, nokuqinisa isikhumba.
7. Ukucindezeleka okulingene (isisindo esincane) kusiza ukuqinisa amalunga nemisipha.
8. Ukuzivocavoca umzimba kusiza ukukhulisa amandla omzimba, ukuthuthukisa imizwa, ukukhulisa ukuzethemba, nokuthuthukisa ikhwalithi yokulala.

Uma sikhuluma ngamaphutha, siqaphela amaphuzu alandelayo:

• Ngokuhlukahluka okuningi, abasubathi bazodinga imishini, okusho ukuthi ngeke bakwazi ukuzijwayeza ekhaya;
• Abaqalayo kufanele bazijwayeze nomqeqeshi - ngokweqile asikukhuthazi ukusetha inqubo bebodwa;
• Izikwele zeBarbell zinokuphikisana okuningi (umthwalo omkhulu emzimbeni);
• Ukuzivocavoca kungaba yingozi, ngakho-ke landela inqubo ngokucophelela.

Konke ukulimala kwehlela emiphumeleni ngenxa yokusebenza okungafanele kwalokhu okulandelayo.

1. Abasubathi baba sengcupheni yokulimala emigudwini nasemalungeni. Ngendlela, sincoma ukusonga amabhandeshi okunwebeka emadolweni akho;
2. Khumula umgogodla;
3. Thola i-hernia yomgogodla noma i-protrusion;
4. Imvamisa kukhona ukulimala ebhandeni elingenhla lehlombe - udinga ukwazi ukubamba ibha ngendlela efanele;
5. Ukwanda kwengcindezi yangaphakathi nesisu kungadala i-hernia ye-umbilical, ngakho-ke kufanelekile ukugqoka ibhande lezemidlalo.

Izimo

Ngaphambi kokuthi sikutshele ukuthi ungabhabha kanjani nge-barbell yabesilisa nabesifazane, sizokujwayela ngohlu lokuphikisana. Ifunde ngokucophelela:

• Noma iziphi, noma zincane, izinkinga zasemhlane;
• Izifo noma ukulimala okhalweni, noma ukuhlangana kwamadolo, imisipha;
• I-dorsal ne-hernias yesisu;
• I-radiculitis ne-scoliosis;
• Izifo ezinzima zesistimu yenhliziyo;
• Izimo ngemuva kokuhlaselwa yisifo senhliziyo noma isifo sohlangothi;
• Imithambo ye-Varicose;
• I-glaucoma;
• Ukukhulelwa;
• Isikhathi sokululama ngemuva kokuhlinzwa noma ukulimala;
• Noma yikuphi ukwanda kwezifo ezingamahlalakhona;
• Izinqubo zokuvuvukala, ukushisa komzimba okwandisiwe;
• Isimo esibi sempilo.

Ubunjiniyela bezokuphepha

Sizoqala ukuchaza ukuthi singawenza kanjani ama-barbell squats maduzane, kepha sidinga ukukhuluma ngokuphepha kuqala. Siyethemba asikho isidingo sokuchaza ukuthi kungani lokhu kudingekile.

1. Ungalokothi uzivocavoca unempilo ebuthaka, usesimweni sokudakwa noma okunye ukudakwa, kanye nokuthi uma uzwa ubuhlungu obukhulu emisipheni noma emisipheni;
2. Ngaso sonke isikhathi yenza ukufudumeza - izigaxa ezinegobolondo emisipheni ebandayo ziyazibulala kulokhu okulandelayo;
3. Sebenza ngokushelelayo, ngaphandle kokudlikiza noma ukujeqeza;
4. Lapho uqukula, ungaphakamisi ikhanda lakho, ungalahlekelwa ibhalansi yakho. Ungabuki phansi futhi. Kuhle ukuzihlola esibukweni, ugcine ikhanda lakho ubheke ngqo;
5. Ukuzivocavoca ngemishini: amabhandeshi anwebekayo, ibhande lezemidlalo, ibhande lesandla, izicathulo eziqinile, izingubo zokunethezeka.
6. Lapho ucoboshisa ngezisindo ezisindayo, qiniseka ukuthi uletha uzakwethu njengenetha lokuphepha. Futhi-ke okungu-2 noma u-3. Unganqikazi ukucela usizo kubantu abasejimini uma uzofunda wedwa. Imikhuba emihle yezemidlalo ngeke ibavumele ukuthi bakwenqabele;
7. Qala ngezisindo ezincane, kancane kancane ungeze ama-pancake;
8. Ungenzi ama-reps amaningi (ngaphezu kwe-6) njengoba umthwalo we-axial unzima kakhulu emuva. Inani lokuphindaphinda ngendlela eyodwa ngu-6-12.

Njengoba ukwazi ukubona, ayikho imithetho eminingi kakhulu futhi yonke yanele.

Ungasithola kanjani isisindo

Ake siqhubeke nokufunda ukuthi ungafunda kanjani ukugcwala nge-barbell bese ekugcineni sizijwayeza. Ake sithole ukuthi ungasithola kanjani isisindo esifanelekile.

Kunomthetho okuvumela ukuthi ukhethe isisindo esifanelekile sokuqala komqali - "isisindo somzimba - khipha u-15 kg." Lokho wukuthi, uma umgijimi enesisindo sama-85 kg, isisindo sokuqala se-projectile akufanele singeqi kuma-70 kg.

Kodwa-ke, imvamisa abantu abavakashela ihholo okokuqala abakulungele ngokomzimba, futhi, i-corny, amafutha, ukuthi inani elitholwe kusetshenziswa le fomula kuvela ukuthi liphezulu kakhulu kubo.

Abaqeqeshi abangochwepheshe bancoma ukuqala ngesisindo esingu-40-50 kg, ngemuva kwalokho udinga ukuphindaphinda okungu-10. Uma umsebenzi wawulula, beka ipanekuku elingu-5 kg ​​ezinhlangothini zombili zebha. Phinda isivivinyo. Qhubeka ugingqe uze uzwe ukwehluleka kwemisipha kokuphindaphinda okungu-6-8. Lesi isisindo sakho sangempela sokusebenza.

Ungayibamba kanjani i-barbell?

Lapho ucobhoza, ibha ivunyelwe ukubanjwa emahlombe, emahlombe, ngaselwandle ngaphambili, kepha amahlombe abhekwa njengenketho ejwayelekile futhi elula.

• Ngokwenqubo yokwenza ama-squats nge-barbell ngemuva, ukubambelela kufanele kuqonde futhi kuvalwe. Ububanzi bezingalo abunandaba, kepha imvamisa zibekwa zibanzi kancane kunamahlombe. Kufanele zilingane entanyeni kusuka emaphethelweni. Lokhu kubalulekile ekugcineni ibhalansi.
• Inqubo ye-squat ene-barbell esifubeni ikuvumela ukuthi ubambe ibha ngendlela yakudala (emise okwe-hook) noma yokuwela. Okokuqala kufaka ukufaka amabhulashi ngokulingana ngaphansi kwentamo kude nawe ukuze abheke phezulu. Ukubamba kuvaliwe. Kowesibili, izingalo ziwelekile kubha, ukubamba kuvulekile.

Yimiphi imisipha esebenzayo?

Ukukusiza ukuthi uqonde kangcono ama-biomechanics ama-barbell squats, ake sithole ukuthi yimiphi imisipha esebenza kule nqubo:

1. Umthwalo omkhulu utholwa yi-quadriceps (amathanga anamakhanda amane) kanye ne-gluteus maximus (leyo ebhekele isinqe esiyindilinga);
2. Qinisa isikhundla se-extensors ye-back, hamstrings, soleus, ithole;
3. Isisu (esiswini esiqondile nesama-oblique) kanye ne-deltas sithola umthwalo wesibili;
4. Amalunga edolo, okhalweni nethole, kanye nangemuva nangamahlombe, asebenza ngokuzikhandla.

Yebo, sikwenze kwacaca ukuthi i-barbell squat iyazamazama, njengoba ubona - lesi yisenzo esihle sokwakha imilenze ebabazekayo nezinqe eziyindilinga. Ekugcineni, ake siqhubekele kule nqubo!

Amasu weBarbell Squat Classic

Ake siqale ngokubheka izindlela eziyisisekelo zokuqhekeza kwabesilisa nabesifazane, bese sengeza izincomo ezihlukile ngokuhlukahluka ngakunye kokuvivinya umzimba.

Qiniseka ukuthi ufudumeza umzimba wakho wonke ngesethi yokuzivocavoca kwe-cardio. Yenza amasethi ambalwa wama-bar squats angenalutho.

Amasu ayisisekelo

Ukuphakama okuhle kwebha yizinga lekholomu lomsubathi.

• Yima ngaphansi kwebha, squat phansi kancane, ugoba emuva engezansi (ngaphandle kokuzungeza umhlane wakho), beka i-barbell ezingibeni, bese uyisusa kuma-racks. Thatha izinyathelo ezimbalwa emuva ukuze ungashayi ifreyimu ngesikhathi sezikwele;
• Isikhundla sokuqala kwezinhlobo eziningi ze-barbell squats sabesilisa nabesifazane siyefana: izinyawo zihlukaniswe ububanzi emahlombe, izandla kubha, izindololwane zibuyiselwe emuva, zibuyela emuva ziqonde, izindwani zamahlombe zibhebhe, ukungahambi kahle, ukubheka phambili.
• Ungakhohlwa ngokuphefumula okufanele ngenkathi ucindezela. Njengoba uhogela, qala ukwehlisa izinkalo zakho kancane ukuze zifane naphansi. I-pelvis idonswa emuva futhi amadolo ahlukaniswe. Ngasikhathi sinye, umhlane ugoba, ngenxa yokuthi umzimba ugoba kancane phambili. Kubalulekile ukuhlukanisa phakathi kokuthambekela kwemvelo nokuphakama ngokweqile.
• Njengoba ukhipha umoya, phakama ngobumnene, ubuyele endaweni yokuqala.

Uyacelwa ukuthi uqaphele ukuthi ukujula kwesikwele kuthinta ubunzima bokuzivocavoca. Uma ugoqa ngezansi kokufana, ama-glutes nomhlane kuzolayishwa kakhulu. Kodwa-ke, kwabaqalayo, sincoma ukuqala umkhuba ngencazelo yegolide, okuyindawo ephansi lapho umlenze nethanga elingezansi lakha i-engeli elifanele.

Ukuhluka

Ngakho-ke, sihlele ukuthi singawenza kanjani ama-squats akudala nge-barbell, manje ake siqhubekele kokunye ukuhluka. Ngendlela, izinhlinzeko eziyisisekelo zendlela zihlala zinjalo, kepha kukhona ama-nuances.

• Izikwele zeBarbell ezinesimo esincane. Ngenxa yaso, ama-quadriceps abandakanyeka kakhulu, kanye nangaphandle kwethanga. Lokhu kwehluka ngeke kukuvumele ukuthi usebenze ngokugcwele, ngakho-ke ubukhulu obukhulu besikwele buzohambisana. Akukho mehluko kumasu.
• Isimo esibanzi se-barbell squat. Umkhuba ovame kakhulu kulesi sigaba ama-sumo squats. Ukuqondiswa komthwalo emisipheni ethize kuncike ekubekeni kahle kwemilenze lapho ucoboshisa nge-barbell. Kulokhu, izicubu zethanga langaphakathi, kanye nemisipha ekhazimulayo, zisebenza kanzima. I-nuance eyinhloko yale nqubo ukuthi amasokisi kufanele avulwe abe banzi njengoba i-stretch ivumela. Kufanele babheke ngokuqinile ohlangothini olulodwa ngamadolo.
• Izikwele zangaphambili. Akunakwenzeka ukusebenza ngezisindo ezisindayo nazo, ngakho-ke lokhu okungaphansi akuhloselwe amarekhodi. Inqubo yokwenza ama-squats nge-barbell ku-sternum kuphela lapho uthi shazi ibonakala ihlukile kune-algorithm enguqulweni yasendulo. Lokhu kungenxa yokuthi ibha ingaphambili. Kodwa-ke, empeleni, lo yiwo kuphela umehluko. O, yebo - ukuthambeka komzimba akujule kakhulu lapha, ngaphandle kwalokho umsubathi uzomane awele phambili. Uma uzibuza ukuthi yimiphi imisipha ebandakanyekile esikweleni sangaphambili nge-barbell, sigcizelela ukuthi imisipha engaphambili kwethanga ithola umthwalo omkhulu kunayo yonke.
• USmith Machine Barbell Squat. Lolu luhlaka olukhethekile lapho umugqa ulungiswa khona futhi ungahamba uye phezulu naphansi kuphela. Inzuzo enkulu yale simulator ukuthi umgijimi akadingi ukulawula ibhalansi, ukuqapha ubukhulu be-incline. Ngakho-ke, izwakala iphephile futhi ikhululekile. Sincoma ukuthi abaqalayo bahlale e-Smith. Amasu, ngasendleleni, lapha ahlala efana ne-algorithm yomsebenzi ngohlaka olujwayelekile. Ngaphandle kokuthi ukhiphe intamo ngokunyakaza okujikelezayo. Emshinini kaSmith, ungenza noma yiluphi uhlobo lwe-squat nge-bar: frontal, classic, ngesimo esibanzi noma esincanyana.

Amaphutha avamile

Inqubo elungile ye-squat yabesilisa nabesifazane ngeke iwamukele la maphutha alandelayo:

1. Ukuzungeza emuva;
2. Ukwehlukaniswa kwezithende kusuka phansi, futhi, ngalokho, ukudluliswa kwesisindo ezinzwaneni;
3. Amadolo enweba ngale komugqa wozwane;
4. Kuhlanganiswa amadolo;
5. Izinzwane namadolo akhomba ezindaweni ezihlukile (hhayi ukufana);
6. Ukuphakamisa ngokucindezela i-coccyx up, hhayi ngosizo lwamandla nje kuphela emisipha yomlenze;
7. Ukuphefumula ngokuhlelekile, ubambe umoya wakho, uphakamisa ngenkathi uhogela;
8. Ukusebenza emisipheni ebandayo noma ukungazizwa kahle;
9. Isisindo esikhulu noma umsebenzi ngaphandle komshwalense.

Ama-99% awo wonke amaphutha afakwe kuhlu aholela ekulimaleni!

Ngakho-ke, sihlaziye inqubo eyisisekelo yokuqhekeza nge-barbell emahlombe noma esifubeni sabesilisa nabesifazane. Manje yisikhathi sokusuka emcabangweni uye ekusebenzeni. Ngezansi kohlelo lokuqeqeshwa kwabasafufusa.

Uhlelo lokuqeqesha

Abantu abaningi bakholelwa ukuthi kwanele ukuthatha iphethini yesikwele eyenziwe ngomumo ngaphandle kwe-barbell bese uyilandela, kodwa nge-projectile. Lo mbono uyiphutha elikhulu, ngoba ezinhlelweni ezinjalo, njengomthetho, inombolo enkulu yokuphindaphinda ikhonjiswa kundlela ngayinye. Ngokusebenza ngesisindo, into esemqoka akuyona ubuningi, kodwa ikhwalithi. Ngakho-ke, kunezikwele ezimbalwa, kepha ukusebenza kahle kukhulu kaningi. Nawu umdwebo omuhle ozosebenzela abesilisa nabesifazane:

• Usuku 1. Amasethi ama-2 ama-barbell squats ama-5;
• Usuku 2. Ukuphumula.
• Usuku 3. Amasethi ama-2 ama-squats ama-5 ane-barbell emahlombe, isethi engu-1 - izingqimba zangaphambili;
• Usuku 4. Ukuphumula.
• Usuku 5. Amasethi ama-2 ama-squats ayi-7, i-barbell emahlombe; Amasethi ama-2 wezikhathi eziyi-7, i-barbell ku-sternum;
• Usuku 6-7. Ezokungcebeleka.

Esontweni lesibili, silalela imizwa yethu. Uma kunzima, phinda uhlelo lwangaphambilini. Uma konke kulungile, engeza ukuphindaphinda okungu-3-5 kusethi ngayinye.

Esontweni lesithathu, ungaxhuma izindlela ezimbalwa kokunye ukuhluka kwesikwele (ukuma okuncane, ububanzi, amaphaphu, njll.), Kuya ngomgomo olandelwayo.

Emavikini wesine nangaphezulu, lapho inani lokuphindaphinda likhula laya ku-10-12, futhi lisondela ku-4-6, ungaqala ukukhulisa isisindo.

Manje ake sikhulume ngendlela yokufaka esikhundleni se-barbell squat.

Okuhlukile

Uma, ngenxa yezizathu zempilo, ungeke wenze ama-squats nge-barbell ngohlaka olujwayelekile, ukuzivocavoca kumshini kaSmith. Njengoba sibhale ngenhla, ixazulula izinkinga ngokuhlangana nokulinganisa. Enye imoto epholile yi-Gackenschmidt simulator. Ama-Hack squats anciphisa ukucindezeleka emhlane nasemadolweni ngenkathi kukuvumela ukuthi udonse izinsimbi eziqinile. Kukhona okunye ukuzivocavoca okufana nokwenziwa kwemishini kuma-squats - umlenze wokucindezela. Kulokhu, akukho msebenzi womgogodla - imilenze kuphela. Enye indlela kungaba ngamaphaphu ane-barbell - nawo umthwalo we-axial ukhona, kepha isisindo sokusebenza siphansi kakhulu kunasezigabeni zakudala.

Sibheka ukuhlaziywa kokuvivinya umzimba nge-barbell phambi kwakho noma emahlombe akho. Sizamile ukumboza zonke izici ezingaba khona zesihloko, senza izincomo, sikwethulela ama-nuances. Sincoma ukuthi uphinde ufunde izinyathelo zokuphepha nokuphikisana. Ukuqeqeshwa okuphumelelayo!

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