Ama-air squats ayimfanelo ebaluleke kakhulu kunoma yiluphi uhlelo lokuqeqesha lwe-CrossFit. Ngabe le buzzword isho ukuthini? I-Crossfit ukuzivocavoca okuphezulu okubandakanya izinto zokuzivocavoca umzimba, i-aerobics, ukuqeqeshwa kwamandla, ukuphakamisa i-kettlebell, ukwelula nezinye izinhlobo zomzimba.
Izikwele zomoya ziyizigaxa ezilula zokuzisinda ngaphandle kwesisindo esingeziwe. Babizwa nangokuthi ama-air squats noma ama-squat squats. Ukuzivocavoca umzimba kutholakala enkingeni yokuzifudumeza yanoma yikuphi ukujima, kuyasiza ukufudumeza imisipha, ukuqonda inqubo efanelekile yokuqhafaza, nokuthuthukisa ukukhuthazela.
Isici esiyinhloko sokuvivinya umzimba yi- "airiness" yayo - yenziwa kuphela ngesisindo sayo. Kungakho, empeleni, ama-squats akudala abizwa ngama-air squats kuleli cala.
Yimiphi imisipha esetshenziswayo?
Uma wenza kahle inqubo ye-squat air, uzobandakanya la maqembu emisipha alandelayo:
- I-gluteus enkulu;
- Ngaphambili nangemuva kwamathanga;
- Ama-biceps we-Hip;
- Imisipha yethole;
- Imisipha yangemuva yomlenze ongezansi;
- Imisipha yangemuva nasesiswini njengeziqinisi.
Sicela wazi ukuthi le misipha isebenza kuphela uma inqubo ilandelwa ngesikhathi sokuzivocavoca. Ukwenza okungalungile kungaholela emiphumeleni emibi, ikakhulukazi ngokuhamba kwesikhathi, lapho umgijimi eshintshela kuma-squats anesisindo.
Ubuhle nobubi bezikwele ezimfushane
Izikwele zibaluleke kakhulu emzimbeni, ake sibheke ukuthi yiziphi izinzuzo eziboniswayo:
- Umkhawulo wokukhuthazela komsubathi uyakhuphuka, okwenza kube nokwenzeka ukuthuthukisa amazinga kwezemidlalo;
- Umthwalo owanele uqeqesha kahle uhlelo lwe-cardiovascular;
- Okukhulu "ukushaya" kungumzimba ongezansi, ngakho-ke abesifazane abafuna ukuthuthukisa ukwakheka nokubukeka kwesidunu kanye nezinqe, ungakhohlwa ngama-air squats!
- Ukuzivocavoca umzimba kwenziwa ngejubane elisheshayo, okukhuthaza ukushiswa kwamafutha okusebenzayo;
- Ukuguquguquka kwamajoyini nemisipha kuyanda, okubaluleke kakhulu uma umgijimi ehlela ukufunda ukuqoma ngesisindo esiningi;
- Umqondo wokulinganisela uloliwe, ukuhlanganiswa kokunyakaza kuyathuthukiswa.
Sikhulume ngezinzuzo zama-squats emoyeni, lapho-ke sizoxoxa kafushane lapho zingadala khona ingozi:
- Okokuqala, uma unezinkinga ezihlangene, ikakhulukazi idolo, izikwele zomoya zingazenza zibe zimbi kakhulu. Qaphela ukuthi kulokhu, umgijimi, ngokuyisisekelo, uphikisana nanoma yiluphi uhlobo lwe-squat.
- Abantu abakhuluphele ngokweqile akufanele bakwenze lo msebenzi;
- Ukungahambisani nakho kufaka nezifo zekholomu ye-musculoskeletal, inhliziyo, noma yikuphi ukuvuvukala, izimo ngemuva kokuhlinzwa kwesisu, ukukhulelwa.
Uma umgijimi enesifo esingelapheki, sincoma ukuthi ubonane nodokotela owengamele ngaphambi kokuqala ukuqeqeshwa.
Ukuhluka kwezikwele zomoya
Izikwele zomoya zeCrossfit zenziwa ngezindlela ezahlukahlukene, ake sibhale uhlu lwezimpawu ezingahlukaniswa ngazo:
- Ijulile futhi yakudala. Ukujula kwe-squat yakudala kuthatha iphuzu eliphansi kakhulu lokuzivocavoca lapho amathanga ehambelana phansi. Uma umgijimi ehla ngisho nangaphansi, i-squat ibhekwa njengokujula;
- Kuya ngesimo sezinyawo - izinzwane ngaphandle noma ukufana komunye nomunye. Lapho amasokisi ebanzi ebanzi evulekela ngaphakathi ngaphandle, kulapho ithanga langaphakathi libandakanyeka kakhulu emsebenzini.
- Ukuma okubanzi noma okuncane. Ukuma okuncane kufaka imisipha yethanga langaphakathi, ukuma okubanzi kuthinta ama-glutes kakhulu.
Kufanele uzijwayeze kangaki
Ama-air squats kufanele abekhona kukho konke ukujima. Qiniseka ukuthi uyabafaka esimisweni sakho sokuzifudumeza. Sincoma ukwenza okungenani amasethi ama-2 wezikhathi ezingama-30-50 (kuya ngezinga lokuqina lomsubathi). Khulisa kancane kancane umthwalo, ukhuphule amasethi ama-3 wezikhathi ezingama-50. Ikhefu phakathi kwamasethi yimizuzu engu-2-3, ukuvivinya umzimba kwenziwa ngejubane eliphezulu.
Inqubo yokwenza kanye namaphutha ajwayelekile
Yebo, lapha sifika entweni ebaluleke kakhulu - ekugcineni sizobheka inqubo yokwenza ama-air squats.
- Awukhohlwanga ukufudumala? Ukufudumeza imisipha yakho kubaluleke kakhulu!
- Isikhundla sokuqala - izinyawo zihlukaniswe ububanzi behlombe (kuya ngesimo sezinyawo), emuva ngqo, izinzwane namadolo ngokuqinile endizeni efanayo (ukuthinta udonga lokucabanga ngqo phambi kwakho), bheka ngqo phambili;
- Izandla zisakazeka zihlukaniswe, zigcinwe ziqonde ngqo phambi kwakho noma ziweleke engxenyeni engaphambi kwesifuba;
- Uma sihogela umoya, siyehla, sibuyele emuva kancane emuva endaweni engezansi;
- Njengoba sikhipha umoya, sikhuphukela endaweni yokuqala.
Ngaphandle kokuthi abantu abaningi bayakwazi ukwenza ama-air squats, kunamaphutha ajwayelekile aphikisa zonke izinzuzo zokuzivocavoca:
- Umhlane kufanele uhlale uqonde kuzo zonke izigaba zokuzivocavoca. Ukuzungezwa komgogodla kubeka ukucindezeleka okungadingekile ngemuva;
- Izinyawo akumele zisuswe phansi, ngaphandle kwalokho ubeka engcupheni yokulahlekelwa ibhalansi noma ukulimaza imisipha yethole lakho (okuyingozi kakhulu lapho ugaxwa nge-barbell esindayo);
- Amadolo kufanele ngaso sonke isikhathi akhombe ohlangothini olufanayo njengezinzwane. Uma lokhu kokugcina kufana, khona-ke amadolo akulesi sikwele awadonswa ahlukaniswe futhi okuphambene nalokho;
- Isisindo somzimba kufanele sisatshalaliswe ngokulinganayo emilenzeni yomibili ukugwema ukulimala ezinhlangothini zamadolo nesinqe.
- Buka ukuphefumula okulungile - ngenkathi uhogela, yehla, ngenkathi ukhipha - up.
Ngenye indlela yezikwele zomoya, singancoma ukugijima endaweni, ukweqa intambo noma ukuguqula imilenze yakho.
Ukushicilelwa kwethu sekuphelile, manje uyazi ukuthi yiziphi izikwele zomoya nokuthi uzenza kanjani kahle. Sifisa ukuthi uyiqonde kahle le nqubo ngokushesha okukhulu ukuze ukwazi ukuqhubeka nokuzivocavoca amandla! Ukunqoba okusha emkhakheni wezemidlalo!
