I-Goblet kettlebell squats yamadoda: indlela yokugcoba kahle

Izikwele ze-Goblet zibizwa nangokuthi izigaxa ze-goblet, ngenxa yokuhunyushwa kwegama elivela esiNgisini: "goblet" - "goblet". Impela, uma ubheka umgijimi enza lo msebenzi, kubukeka sengathi uqukula ephethe inkomishi ezandleni zakhe. Lesi sakamuva sidlalwa yi-kettlebell, i-dumbbell, i-pancake evela ku-barbell nezinye izinsimbi ezithuthukisiwe. Indlela yokubamba i-projectile ezandleni ifana nokunyakaza lapho owinile ephethe umklomelo wakhe.

Yini ama-squats squats futhi alungele bani?

I-Cup Squat ingukuzivocavoca okuhle kokusebenzela i-abs yakho, i-glutes, imilenze, nomgogodla wakho. Izandla zithola umthwalo omile. Ngakho-ke, umzimba wonke uyabandakanyeka kulo msebenzi, okufakazela ukuguquguquka kokuvivinya umzimba. Kuyasiza ukufudumeza imisipha ngaphambi kokuthwala isisindo esikhulu. Ngosizo lwayo, ungafundisa abasubathi abasafufusa ukuthi bacoboshise kahle, ngenkathi begcina umhlane oqondile. Ubani squat?

• Abaqalayo bazofunda ukuthi bangaphuma kanjani esigqokweni somdanso ngenxa yomsebenzi wezinqe, ngaphandle kokuhlehlisa izinqa emuva, nangaphandle kokugoba umzimba phambili;
• Futhi, inqubo ye-goblet squat ikuvumela ukuthi ufundise abagijimi be-novice ekuphefumuleni kwesisu futhi ubambe abezindaba ngokuhlala kushubile. Uma wenza lo msebenzi ngendlela efanele, kungenjalo ngeke uphumelele;
• Abesifazane bathanda izigaxa ze-goblet ngekhono labo elikhulu lokulayisha kahle izinqe.
• Futhi kwabesilisa, izigaxa ze-kettlebell zizoba umsebenzi omuhle wokusekela ngaphambi kokuqeqeshwa kwamandla.
• Imvamisa, inqubo ye-goblet yenziwa ekusetshenzisweni kwe-crossfit yobungcweti nokuphakamisa i-kettlebell.

Yimiphi imisipha ebandakanyekile esikhungweni semikhumbi?

Ngakho-ke, ake sibheke ukuthi imiphi imisipha esebenza ngesikhathi sokuzivocavoca:

• Izinqa nama-quadriceps athola umthwalo omkhulu;
• Okwesibili - imisipha, i-soleus shins;
• Imisipha yesisu isebenza njengeziqinisi (umshini wokunyathelisa onzima);
• Ama-biceps wezingalo, izinyanda zangaphakathi ze-deltas, kanye ne-brachialis zithola umthwalo omile.

Njengoba ukwazi ukubona, ama-kettlebell squats awusizo kwabesilisa nabesifazane, ngoba akuvumela ukuthi ulayishe cishe wonke umzimba. Ake sithole ukuthi yiziphi izinketho ezikhona zokusebenzisa kwazo ..

Ukwehluka kwezikwele ze-goblet

Kukhona ukuhlukahluka okuhlukahlukene kokuthi ungakwenza kanjani lo msebenzi, sizokubala konke:

1. Izikwele ze-goblet zakudala zenziwa nge-kettlebell, kanti isisindo kufanele sanele - ukuze ama-squats angama-25-30 asebenze kuze kube semkhawulweni. Uma ungenza kalula le nombolo ye-reps ngaphandle kokuzwa nokuphelelwa umoya, mhlawumbe kufanele ungeze isisindo esithile.
2. Abanye abasubathi bakhetha ukwenza ama-squats anezinsimbi ezimbili zamahlombe emahlombe abo. Lolu hlobo lubhekwa njengoluyinkimbinkimbi kakhulu, uma kuqhathaniswa nezakudala, likuvumela ukuthi usebenzise imisipha yangemuva nasemahlombe ngokwengeziwe.
3. Abanye abasubathi abasezingeni eliphakeme bagaxeka nge-kettlebell, kepha abayibambi ngesibambo, kodwa ngomzimba odumbile, bebeka umthwalo ezandleni.
4. Ngokufaniswa nama-subspecies akudala, ama-goblet squats ane-dumbbell ayenziwa;
5. I-Goblet squatting nge-kettlebell ngemuva ngemuva ibhekwa njengokudla okudla isikhathi ngokweqile, lapho umthwalo emisipheni ekhonjiwe ukwanda kakhulu;
6. Kukhona nokuhlukahluka kwezikwele ezinje emlenzeni owodwa - ezilungele abagijimi abanolwazi kuphela.
7. Amantombazane athanda kakhulu ukwenza imiphunga yeziphuzo esebenzisa inqubo ye-sumo - ngesimo esibanzi kakhulu, kuyilapho i-kettlebell ingabanjwa esifubeni nasezandleni ezeluliwe phakathi kwemilenze. Yimiphi imisipha esebenzayo lapho ugaxeka nge-kettlebell phakathi kwemilenze yakho? Imisipha yezinqe nangemuva kwethanga ithola isabelo sengonyama somthwalo. Yingakho izintokazi zijabule ukuzamazamisa izinqa zazo ngalokhu kwehlukahlukana.

Inqubo yokwenza

Manje ake sithole ukuthi ungabhabha kanjani nge-kettlebell kahle usebenzisa inqubo ye-goblet, uhlaziye wonke ama-nuances bese ubhala amaphutha ajwayelekile:

• Isiteji: ukubamba i-kettlebell endaweni yokubeka.

I-projectile ilele phansi phambi komsubathi. Lesi sakamuva senza ukugoba okuncane ngenxa yokuguquguquka esihlangwini se-hip bese sithatha i-kettlebell ezinhlangothini zombili ngezandla zombili. Ngemuva kwalokho ugoba okhalweni, aqonde, kepha imilenze yakhe ihlale igobile emadolweni. I-projectile ibekwe ezingeni lesifuba.

• Isiteji: indawo ye-projectile.

Isisindo "sengathi" silele esifubeni, sicindezela phansi ngesisindo saso. Lo mzuzu ubaluleke kakhulu - uma ubamba i-projectile kuphela ngamandla ezandla zakho, ngeke ukwazi ukulandela inqubo kahle. Ngasikhathi sinye, umzimba uhlala uqondile, ngaphandle kokuphambuka emhlane ongezansi, ngakho-ke, udinga ukulayisha isikhungo somzimba, kepha hhayi isifuba uqobo. Zama "ukubamba" lo muzwa kanye, futhi ezinye izinkinga ngeke zivele. Ingemuva kanye ne-abs kuhlala kushubile kulo lonke ukuzivocavoca, izindwani zamahlombe ziyahlanganiswa.

• Isiteji: ukuzinza.

Ngokushesha nje lapho uthatha igobolondo ulibeka esifubeni sakho, awudingi ukugcwala ngokushesha. Qinisa ukuma komzimba wakho - i-kettlebell kufanele ihlale kahle, ngaphandle kokulengiswa ngokweqile noma ngokuhambisa. Qiniseka ukuthi isisindo sisatshalaliswa ngokulinganayo phakathi nendawo yomzimba nezingalo.

• Isiteji: squat.

Sabalalisa imilenze yakho ibanzi kancane kunamahlombe akho, jikisa izinzwane zakho kancane. Njengoba uhogela, kancane kancane qala ukugcwala, uguqe ngamadolo. Lesi sakamuva sibheka ohlangothini olufanayo namasokisi. Unganciki phambili. Endaweni ephansi kunazo zonke, isinqe kufanele sifinyelele endizeni engaphansi kwamadolo, futhi ngokufanelekile, amathanga axhumana namabhande. Njengoba ukhipha umoya, sukuma ubukhali kuphela ngenxa yamandla emilenze (ngaphandle kokuphonsa ukhalo phezulu, utshekise umzimba, ukungezwani ngemuva). Izinqe kanye ne-abs kushubile ngangokunokwenzeka.

Amaphutha ajwayelekile

Izikwele ezilungile ezine-kettlebell phambi kwakho aziphumeleli ngokushesha kuwo wonke umuntu. Amaphutha avame kakhulu kwezobuchwepheshe yilezi:

• Ukubamba i-kettlebell ezingalweni ezeluliwe noma kuphela ngenxa yamandla wezingalo - ngale ndlela ungalimaza amalunga nemisipha;
• "Under-squat" - lapho umgijimi esaba ukwehlisa isinqe ngaphansi kwendiza yamadolo. Kulokhu, umthwalo emisipheni ekhonjiwe mncane, futhi lonke iphuzu lama-squats angaphambili anama-kettlebells ancishiselwa ku-zero;
• Izinyawo zifakwe ngokufana - ukweqiwa kwemigqa kanye nokuhlangana kwamadolo kwenzeka;
• Ukuphambuka emgogodleni, ukuphuma kwesikhumba - kulokhu, emuva kwenza wonke umsebenzi wemisipha ekhonjiwe;
• Ukuphuma okuphushuliwe kusuka endaweni engezansi kugcwele ukulimala komgogodla, amadolo;
• Isisindo esanele se-projectile senza yonke imizamo yakho ingabi nalutho.

Izinzuzo nokulimala kwamaphaphu wezikhovu

Ngakho-ke, sihlele inqubo yokwenza ama-goblet squats, lapho-ke sizothola ukuthi kungani zilusizo kangaka:

1. Yiba neqhaza ekwakhiweni kwesibalo esihle ezinqeni nasemathangeni;
2. Ikuvumela ukuthi ulayishe ngokufanele imisipha yesisu;
3. Inika ithoni yemisipha, ikuvumela ukuthi uhlakulele umuzwa wokukhuthazela;
4. Isiza ukubeka inqubo efanele yezikwele zakudala;
5. Thuthukisa ukuma komzimba;
6. Ngenqubo elungile, bakhulisa ukuhamba ngokuhlanganyela;
7. Abasubathi abangenalo ithuba lokuvakashela ijimu bazokuthokozela ukuguquguquka kokuzivocavoca, ngoba kungenziwa ekhaya, kusetshenziswa isisindo esithuthukisiwe - isitshalo seqanda nesihlabathi, idumbbell, njll.

Ngabe izikwati ze-goblet zingalimaza?

1. Ngeke zisize ukumpompa okuningi, ngakho-ke, abagijimi abasebenza kanzima ukuziqedela bazokhathala ngeze. Yebo, zizoba yimisipha ehlala njalo neyethoni, kepha ukuze ikhule eyokugcina, udinga ukusebenza ngezisindo ezisindayo.
2. Uma inqubo yokwenza i-kettlebell squats ingalandelwa, kunengozi yokulimala emadolweni, emuva, ukuhlangana kweqakala;
3. Noma kunjalo, ukuzivocavoca kungalimaza umzimba uma ukujwayeza ngokuphikisana:

• Ukulimala nezifo zemisipha namalunga emilenze nezingalo;
• Izifo zesistimu yemisipha;
• Izifo ezinzima zesistimu yenhliziyo;
• Ukukhulelwa;
• Ngemuva kokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi;
• I-glaucoma;
• Ngemuva kokuhlinzwa kwesisu;
• Ukuzizwa ungaphathekile kahle, ikhanda elibuhlungu;
• Ukuvuvukala, imikhuhlane, imfiva;
• Ukwanda kwezilonda ezingapheli;
• Njll (Sithemba ngokubona kwakho).

Hhayi-ke, manje usuyazi ukuthi ungayenza kanjani kahle i-goblet squat ngamaketela, siyethemba ukuthi bazothatha indawo eqinile kuhlelo lwakho lokuqeqesha. Uma ngasizathu simbe ungakwazi ukuzijwayeza, zama ukufaka esikhundleni se-squat yangaphambili, i-hack squat, umshini we-Smith, i-deadlift, isandiso somlenze womshini, umshini womlenze. Lapho ukhetha enye indlela, qala ngesimo sakho sempilo nesizathu sokuthi kungani ungeke ukwazi ukugcwala kule nqubo yokuthola.

Bukela ividiyo: Goblet Squat (Novemba 2024).