Wake wake wezwa ngezingqimba zaseBulgaria, isici esivelayo ukuthi zenziwa ngomlenze owodwa? Mhlawumbe uke wabona ukuthi lezi zivivinyo zenziwa kanjani kuma-gyms noma kumavidiyo wokuzivocavoca. Ngakho-ke, ama-squats anjalo abizwa kahle ngokuthi ama-squat split squats - igama elithi "split" kusuka esiNgisini lihumusha ngokuthi "separate", "split", "disconnect".
Izikwele zaseBulgaria ziyasebenza kakhulu futhi ziwusizo, zinomphumela omkhulu wokukhiqiza, hhayi umzimba wonke, kepha zidinga ukuqina komzimba okuhle.
Kuyini futhi yini umehluko ngezikwele ezijwayelekile
Kufanele ufunde ngokucophelela inqubo yokwenza ama-squat split squats, ngoba uma uzenza ngokungalungile, ungazilimaza. Isici esikhulu nokwehluka kokuzivocavoca kweBulgaria kuzo zonke ezinye izinhlobo ukuthi kwenziwa ngomlenze owodwa (kanye nesibhamu), kuyilapho owesibili ubuyiselwa emuva futhi ubekwa ngezinzwane zawo ebhentshini lokuzivocavoca noma okunye ukuphakama okuphansi.
Ngakho-ke, umthwalo emilenzeni ukwanda kakhulu, ngaphezu kwalokho, umsubathi kufanele aqaphe njalo ibhalansi. Lobu ubunzima, kepha umphumela wedlula konke okulindelwe:
- Imisipha yemilenze isetshenziselwe ukukhiqiza;
- Umuntu ufunda ukulawula ibhalansi, ushesha ukushesha futhi washesha;
- Ukuzivocavoca kuthuthukisa ukuguquguquka emalungeni e-hip;
- Yelula imisipha ekhazimulayo;
- Umgogodla awushubile;
Amantombazane aphupha ngemilenze emincane nemifishane, kanye nembongolo enwebeka nxazonke, kufanele nakanjani afake ama-squats aseBulgaria ahlukaniswe nama-dumbbells kuhlelo lwawo.
Imiphi imisipha esebenzayo
Ingabe unentshisekelo? Ake sithole ukuthi yimiphi imisipha squats yaseBulgaria evumela ukuthi wakhe:
- Ama-Quads;
- Izinqe - konke;
- Ama-biceps abesifazane;
- Inkonyane;
- Cindezela;
- Emuva;
Yebo, izicubu ezifanayo zisebenza ezinhlotsheni zakudala zezikwele, kepha ezaseBulgaria zinzima kakhulu ukuzenza, okusho ukuthi zibhekana nomsebenzi owabelwe kahle kakhulu.
Izinhlobonhlobo
Kunokwehluka okuningi kwamaphaphu ahlukanisiwe, kuya ngemishini, inhloso yomsubathi, nezinga lakhe lokuqeqeshwa.
- Ungakwazi squat nge dumbbells, ubabambe ezandleni zakho phansi;
- Abasubathi bavamise ukuzijwayeza ukucwilisa nge-barbell emahlombe;
- Abanye abasubathi bakhetha ukusebenzisa amathuluzi owodwa, njenge kettlebell, bese beyibamba phambi kwesifuba;
- Ungacabangi ukuthi uma ungasebenzisi izisindo, ukuvivinya umzimba ngeke kusize. Ungazimela kalula ngaphandle kwesisindo, ikakhulukazi uma ungazami ukuthola isisindo semisipha. Ngendlela, uma uthatha ama-dumbbells noma i-kettlebell, qiniseka ukuthi awasindi kakhulu - kulo msebenzi, isisindo asidlali indima enkulu.
- Akudingekile ukubeka umlenze wakho ongasebenzi ebhentshini, ungakhetha indawo engazinzile kangako, isibonelo, i-loop noma i-fitball - lokhu kuzokwandisa ubunzima bokuzivocavoca umzimba.
Imishini edingekayo
Amasu we-Bulgarian split squats awakhawulelwe kusethi eqinile yemishini - ungazivocavoca nebhentshi lokuzivocavoca, i-fitball, i-loop elenga. I-barbell, i-kettlebell, i-dumbbells ithathwa njenge-ejenti yesisindo. Uma usebenza ejimini, zama iSmith Machine Bulgarian Squat ngebhentshi elisethwe ngemuva komshini. Kepha uma ukuzivocavoca kuvela ukuthi kunzima kakhulu kuwe, ungahlala ushiya ukuhlaselwa okudala eSmith, noma ku-corny ukuzama ezinye izinhlobo zemisebenzi (engaphambili noma edume kakhulu ngabesifazane plie).
Inqubo yokwenza
Ake sithole ukuthi ungazenza kanjani ngokufanele izigaxa zaseBulgaria emlenzeni owodwa - ukusebenza ngokuvivinya umzimba kuzoncika kulolu lwazi, kanye nokuphepha kwamalungu akho amadolo. Futhi masinyane khumbula omunye wemithetho esemqoka yesifundo esiphumelelayo - ngenkathi ucwazimula, phefumula kahle!
- Beka unyawo olulodwa ebhentshini ngemuva kwakho ubeke uzwane lwakho phezulu;
- Beka omunye umlenze phambili ngama-20 cm maqondana nomzimba;
- Gcina umhlane wakho uqonde kuzo zonke izigaba ze-lunge;
- Izingalo ziqondile futhi zilele eceleni komzimba, noma zixhunywe phambi kwengidi (ezingeni lesifuba);
- Hlala phansi ngobumnene kuze kube yilapho ithanga langaphambili lisendizeni efana naphansi. Kulokhu, idolo langemuva kufanele lithinte phansi;
- Endaweni ephansi, hlala imizuzwana embalwa, bese uvuka ngokushelela;
- Yenza ama-squats ayi-15-20 bese ushintsha umlenze wakho osebenzayo. Yenza amasethi ama-3;
- Uma ugoqa nge-barbell emahlombe akho, yibeke ku-trapezoid (hhayi entanyeni yakho!);
- Ungabuki phansi lapho uhlwitha;
- Idolo nozwane womlenze osebenzayo kumisiwe kwaqondana, umlenze ongezansi uhlala ume mpo. Okwamanje ukuqubuka okuphezulu, ithanga nomlenze ophansi kwakha i-engela ka-90 °;
- Donsa - phansi, ukhiphe umoya ekukhuphukeni;
Zifanele bani?
Sithole ukuthi yimiphi imisipha esebenza ngesikhathi sezingqimba zaseBulgaria, ukuthi ungayenza kanjani kahle nokuthi imiphi imishini edingekayo kulokhu. Ngabe lezi zivivinyo zilungele obani?
- Kumantombazane afuna ukuthuthukisa ukukhululeka komzimba ongezansi - amathanga nezinqe;
- Kubadlali abafuna ukwelula imisipha, ukwandisa ivolumu ye-hip, ukuthuthukisa ukukhuthazela;
- Kubo bonke abantu abangenazo izinkinga ngokuhlangana kwamadolo. Uma amadolo akho elimele ngemuva kokuzivocavoca, kungcono ukuxilonga ukuze ungazibeki engcupheni;
- Abasubathi abafuna ukwehlukanisa izindlela zabo zokuzivocavoca ngokuvivinya umzimba okusha nokusebenzayo.
Izinzuzo, ukulimala nokuphikisana
IBulgarian split squat barbell ilusizo kakhulu ekuqeqesheni imisipha yamathanga nezinqe. Bakhulisa ukuhamba ngokuhlanganyela, bafundise ibhalansi, futhi bangagcwalisi ngokweqile emuva. Bakhuthaza ngokuphelele ukuzelula, ukusiza ukufeza ukuma okuhle kwabapristi nemilenze.
Kodwa-ke, banezinkinga. Lona ngumsebenzi ohlukumezayo, ikakhulukazi wabaqalayo abangaqeqeshiwe. Uma unganamatheli kunqubo efanele yokwenza isikwele saseBulgaria ngomlenze owodwa, ungalimaza kalula amalunga, imisipha noma imisipha, kuze kufike lapho kuqhuma khona kakhulu noma izinyembezi ze-meniscus.
Ngubani ophikiswayo ekuhlaselweni kweBulgaria?
- Abantu abanezinkinga zamadolo;
- Abantu abanomgogodla obuhlungu;
- Ngezifo zenhliziyo;
- Ngesikhathi semikhuhlane, ngesikhathi sokushisa komzimba;
- Nganoma yikuphi ukwanda kwezilonda ezingapheli;
- Ngama-syndromes ezinzwa.
Izikwele ezihlukanisiwe zeKettlebell zizosebenza kangcono uma zihlanganiswa nemiphunga yakudala. Zizoba yingxenye ehambisanayo yenkimbinkimbi ehlose ukuqeqesha izinkalo nezinqe. Sincoma ukuthi ufunde le ndlela ngokucophelela, welule kahle ngaphambi kokusetha, futhi ungalokothi uthathe izisindo ezinzima kakhulu.
