Ama-squats emlenzeni owodwa: ukuthi ungakufunda kanjani ukugoqa ngesibhamu

Isikwele esinomlenze owodwa ukuzivocavoca okusebenzayo kwemisipha yomlenze okuqinisa futhi i-abs yakho, kuthuthukise umuzwa wokulinganisela, futhi kuthuthukise ukushesha namandla. Impela uyazikhumbula lezi squats ezivela esikoleni - bonke abafana bebelokhu bethatha izindinganiso zezibhamu kusukela cishe ebangeni lesi-8. Kepha kubantu abadala kunzima kakhulu ukuzivocavoca umzimba - isisindo somzimba sikhulu futhi imisipha ayilungiselelwe kangako.

Kodwa-ke, lokhu kuvivinya kubhekwa njengokukhiqiza ngokwedlulele, ngakho-ke abasubathi abaningi banentshisekelo yokuthi bangafunda kanjani ukugcoba emlenzeni owodwa nesibhamu ekhaya noma ejimini, besebenzisa imishini esizayo.

Yini umsebenzi

Igama layo liyazikhulumela - liyisigaxa esithweni esisodwa, kanti esinye siphethwe phambi kwakho. Kungenziwa noma yikuphi, noma ngisho nangaphandle. Ithuthukisa ngokuphawulekayo imisipha ye-quadriceps yethanga, kanye ne-gluteus maximus. Ngenxa yokushintsha kwesikhungo samandla adonsela phansi kule nqubo, iqeqesha umuzwa wokuxhumana nokulingana. Uma ugoqa ngaphandle kwesisindo esingeziwe, ubeka cishe ukucindezeleka emgogodleni wakho. Ngendlela, ukuze ugcine isisindo somlenze ongasebenzi, uzodinga umshini wokunyathelisa onamandla, okusho ukuthi ngasikhathi sinye wenza ama-cubes awathandayo esiswini sakho ngezinqe zakho.

Ufuna ukwazi ukuthi ungacwilisa kanjani emlenzeni owodwa ngesibhamu, uma kunjalo, funda uqhubeke.

Inqubo yokwenza

Ukuze uqalise, hlola amathiphu ethu wokukusiza ukuthi uvuke ngejubane ngokushesha:

• Yenza ukufudumala okuhle, ukufudumeza kahle imisipha yakho, imisipha namalunga. Ukulungiselela lo msebenzi othile, yenza ama-squats akudala, ugijime endaweni, ugxume;
• Izikwele zenziwa ngokushelela, ngaphandle kokujeqeza nokusheshisa ekwehleni noma ekukhuphukeni;
• Uma ekuqaleni ungakwazi ukugcina ibhalansi, yima kusekelo. Kepha khumbula, kusiza kuphela ukugcina ibhalansi, hhayi amandla noma ithuluzi lokwenza umsebenzi ube lula. Uma usalingeka ukuthi uncike kwi-handrail noma odongeni ngenkathi uphakamisa, zama izigaxa ezinomlenze owodwa ngokusekelwa emuva;
• Uzodinga ukuqapha njalo isitho samahhala ukuze singathinti phansi. Ukuze wenze le ngxenye yokuzivocavoca ibe lula, zama ukuqhwatha kusuka endaweni ephakeme, njengebhentshi lokuzivocavoca.

1. Yima uqonde, udlulisele isisindo somzimba wakho emlenzeni wakho osebenzayo, uphakamise owesibili phansi, uwugobise kancane edolweni;
2. Qinisa i-abs yakho, welula izingalo zakho phambili futhi uqiniseke ukuthi ubamba ibhalansi;
3. Gobisela isinqe emuva kancane, futhi umzimba ongaphezulu, kunalokho, phambili, futhi, ngenkathi uhogela, uqala ukwehla kancane;
4. Kancane kancane uqondise umlenze wamahhala, endaweni ephansi kunazo zonke kufanele ume endaweni ehambelana phansi, ngaphandle kokuwuthinta;
5. Njengoba ukhipha umoya, qala ukukhuphuka, ucindezele isithende ngangokunokwenzeka - uqondise kancane idolo lakho, uphushe umzimba up;
6. Yenza inombolo edingekayo yokuphindaphinda futhi ushintshe imilenze.

Amaphutha wokwenza njalo

Indlela yokwenza ama-squats emlenzeni owodwa ayinzima, kepha noma kunjalo, abasubathi abaningi bavame ukwenza amaphutha amakhulu. Okwamanje, kugcwele ukulimala okungathi sína noma ama-sprains. Yimaphi amaphutha ajwayelekile?

• Kuzo zonke izigaba, akumele uphakamise isithende phansi - lokhu kungaholela ekulahlekelweni ibhalansi futhi kuvuse umthwalo omkhulu eqakaleni;
• Endaweni ephezulu, idolo lokusekelwa okusebenzayo aliqondiswanga ngokuphelele;
• Idolo kufanele njalo likhombe ohlangothini olufanayo njengozwane. Ungayitsheki kwesobunxele nangakwesokudla, ukuze unganyusi umthwalo emajoyintini.
• Ingemuva kufanele ligcinwe liqondile, ngaphandle kokugoba, ikakhulukazi uma ugoqa ngesisindo.

Yimiphi imisipha esebenzayo?

Ake sithole ukuthi imiphi imisipha esebenzayo lapho ugoqa emlenzeni owodwa ngesibhamu - ukukhomba imisipha emikhulu kanye neyesibili.

Imisipha ehlosiwe yi-gluteus maximus ne-quadriceps femoris. Yibo ababhekana nengcindezi enkulu kakhulu. Ngokufana, umshini wokunyathelisa, isivalo somgogodla, imisipha yethanga engemuva, nemisipha yethole iyasebenza.

Ngakho-ke, i-butt nezinqe zithola umphumela onamandla kunayo yonke we-1-leg squats. Ngabe ufuna ukuba nesinqe esikhishwe kanye nemilenze yemisipha? Ngemuva kwalokho funda ukugoqa ngomlenze owodwa!

Yikuphi ukuvivinya umzimba okuzokusiza ukuthi ufunde ukugcwala kahle?

• "Isihlobo" esikude sesikwele sesibhamu yizinhlungu zaseBulgaria - nazo zenziwa ngomlenze owodwa ongasebenzi. Lesi sakamuva sihoxisiwe futhi safakwa ngozwane egqumeni. Ukuzivocavoca umzimba kusiza ukufunda ukugcina ibhalansi, kuqinisa imisipha yemilenze;
• Qiniseka ukuthi ufunda inqubo efanelekile yezikwele zakudala - kulokhu, uzophefumula kahle, ugcine umqolo wakho uqonde, uqinise imisipha yakho;
• Qeqesha i-abs yakho - ngaphandle kwalokho, ukuphindaphinda okuningi ngendlela eyodwa akunakwenzeka ukuthi kuqedwe.

Izinketho zokwenza

Futhi manje, ake sithole ukuthi singakwenza kanjani kahle ukuqabula - "isibhamu" emlenzeni owodwa ngezindlela ezihlukile.

1. Inketho yakudala ngama-squats ngaphandle kokuxhaswa ngezingalo ezeluliweyo phambi kwakho;
2. Kusekelwa ohlangothini noma emuva - kusiza ukugcina ibhalansi;
3. Ungazivocavoca emshinini kaSmith ngokunamathela kubha. Ekhaya, isihlalo esivamile esinomhlane kufanelekile;
4. Lapho inqubo isenziwe kahle ekupheleleni futhi isisindo sayo somthwalo ofanele siba sincane - thatha ama-dumbbells;
5. Inketho enzima kakhulu yisikwele esinomlenze owodwa nge-barbell. Izikwele emlenzeni owodwa nesisindo zifaka umthwalo omkhulu emgogodleni, ngakho-ke, kulokhu, kufanele ucabangele ukuthi uhlu lokuphikisana lukhuphuke kakhulu;

Abasubathi kuphela abanezinga elihle lokuqeqeshwa okufanele bagcobe nge-barbell noma ama-dumbbells - kumele babe nokuxhumana okuphelele, futhi bakwazi ukumelana nomthwalo.

Izinzuzo, ukulimala nokuphikisana

Futhi manje sizobheka izinzuzo noma ukulimala kwama-squats emlenzeni owodwa ngesibhamu, futhi sizohlunga uhlu lokuphikisana.

Ububi zinoyedwa kuphela - ziyinkimbinkimbi kakhulu ukuthi oqalayo angaziqedela kalula. Futhi lapha pluses okuningi:

• Akukho ukuzivocavoca umzimba okudingekayo ekuzivocavoca umzimba;
• Ipompa kahle isinqe nezinqe ngaphandle kokulayisha ngemuva (uma kungenasisindo);
• Uqeqesha umuzwa wokulinganisela;
• Isiza ukwehlukanisa ukuqeqeshwa kwamandla okuphindaphindwayo.

Izimo:

1. Akuvunyelwe ukwenza ama-squats emlenzeni owodwa kubantu abanezinkinga ngamalunga wamadolo. Ngakho-ke qaphela futhi ulalele umzimba wakho lapho kuvela uphawu lokuqala lobuhlungu bamadolo ngemuva kokugijima;
2. Uma umthwalo ongemuva uphikisiwe kuwe, akunconywa ukuba ugaxe ngesisindo;
3. Awukwazi ukuzibandakanya ekukhuleni kwezifo ezingamahlalakhona, lapho kushisa, ngemuva kokuhlinzwa kwesisu;
4. Akufanele wenzele abantu abanesisindo esiningi ama-squats anjalo;
5. Lapho kukhona izifo ezingalapheki, sincoma ukuthi uqale ubonane nodokotela wakho ukuze uqiniseke ukuthi awuvunyelwe ukuzivocavoca umzimba.

Yebo, sithole ubuhle nobubi bezikwele ezinemilenze eyodwa, siyazi ukuthi singazenza kanjani kahle nokuthi yiziphi izindlela zokuzivocavoca ezikhona. Ngakho-ke yenzelwe bani?

Ukuvivinya kukabani?

• Amantombazane afuna ukuthuthukisa ukwakheka nokuma kwalesi sibalo, anciphise isisindo ezinqeni nasezinqeni (esimweni sezikwele ngaphandle kwe-dumbbell noma i-barbell);
• Abasubathi inhloso yabo ukwakha isisindo semisipha (esimweni sama-squats anama-dumbbells noma esinye isisindo);
• Abasubathi abangenalo ithuba lokuhlala ngesisindo esiningi, ngenxa yezizathu zempilo, kepha bafuna ukukhululeka okuhle.

Uma ufuna ukwazi ukuthi ama-squats anemilenze eyodwa enzani ngeminithi elingu-1 ngosuku, zama nje ukuzivocavoca nsuku zonke inyanga. Umphumela uzokumangaza nakanjani! Uhlelo lweziqalo zabaqalayo lumi kanje:

• Okokuqala, yenza ama-reps ama-5 emlenzeni ngamunye;
• Khulisa kancane ibha kuze kube izikhathi eziyi-15;
• Khulisa inani lezindlela;
• Isibonisi esihle amasethi ama-3 wezikhathi eziyi-15;

Ngakho-ke, sihlele inqubo ye-pistol squat, manje usuyazi konke okucashile kwe-theory kanye nama-nuances. Isikhathi sokuqala ukuzijwayeza - khumbula, ngaso sonke isikhathi baqala ukwenza ngokucophelela, balalele imizwa yabo bese bema lapho kuvela imizwa ebuhlungu. Ngifisela wena impumelelo yezemidlalo nokunqoba komuntu siqu!

Bukela ividiyo: How to Do a Squat Correctly, Fitness Basics, Fit How To (Disemba 2024).