Izikwele ezinama-dumbbells amantombazane nabesilisa: indlela yokugcoba kahle

Noma yimuphi umgijimi, ngaphandle kwezinhloso zakhe, uyaqonda ukuthi ama-dumbbell squats ayindlela esezingeni lokukhulisa umkhiqizo wanoma yikuphi ukuvivinya umzimba. Wonke umuntu uyazi ukuthi ukuze ukuqeqeshwa kungasebenzi, kubalulekile ukukhulisa njalo umthwalo, futhi isisindo esengeziwe kulokhu kungumsizi wokuqala. Lokhu kuqondwa yibo bobabili abesilisa abafuna ukukhuluphala, nabesifazane abafuna ukwehlisa isisindo, bese ngasikhathi sinye bempompa imbongolo, i-abs, izingalo nemilenze.

Kungani udinga ukugoqa ngezisindo?

Izikwele ezinama-dumbbells emahlombe zihloselwe, okokuqala, ukumpompa imisipha yemilenze nezinqe. Ziyakuvumela ukuthi uhlanganyele amaqembu amaningi emisipha, uzinzise imisipha, futhi aqinisa namalunga nemisipha. Kuyadingeka ukuthi unikele ekuqeqesheni imilenze yakho izikhathi 1-2 ngesonto, kulokhu, umzimba uzosheshe uvelele futhi ube nemisipha. Lesi sibalo sizobukeka silingana futhi sihle. Ngasikhathi sinye, ungashintshanisa izinsuku lapho kwenziwa izivivinyo ze-quadriceps noma imisipha.

Emantombazaneni, ama-squats anama-dumbbells ezinqeni ayindlela engcono yokwenza i-butt ngokuhehayo ibe yindilinga, iqine futhi ibe yincane.

Ukuzivocavoca okunzima kukhonjisiwe ukuthi kudale ukukhiqizwa kwe-testosterone, okubandakanyeka ngqo ekukhuleni kwemisipha nokusebenza kokukhuthazela.

Ubuhle nobubi bezikwele ezinjalo

Ngezansi sizobheka inqubo ye-dumbbell squat nohlelo lwabesilisa nabesifazane, futhi manje ake sikhulume ngobuhle nobubi babo. Ake siqale ngezinzuzo:

1. Ama-dumbbells akuvumela ukuthi ulawule ibhalansi ezikweleni eziyinkimbinkimbi, ngoba isisindo, ngomqondo othile, sisebenza njenge-fulcrum;
2. Ngosizo lwamagobolondo anjalo, ungalawula ukuqondiswa komthwalo, ngoba kulula ukuwenza: uwaphakamise phezu kwekhanda lakho, uwabambe ezandleni zakho ezehlisiwe, uwabeke phambi kwesifuba sakho noma uwabuyise ngemuva komhlane wakho. Uma uthatha noma iyiphi enye i-projectile, ngokwesibonelo, i-kettlebell noma i-barbell, izenzo ezifanayo ziyoba nzima kakhulu kuwe;
3. Ukuqothuka ngezimbumbulu ezandleni zamantombazane kunomthelela ekusebenzeni okujulile kwama-squats, kuyilapho i-projectile isiza ukugcina umgogodla uqondile;
4. Le yindlela enhle yokuhlukanisa ukuzivocavoca kwakho. Ngaphezu kwalokho, abagijimi abaningi abasezingeni lezengqondo bakholelwa ukuthi ukuzivocavoca ngama-dumbbells kulula kakhulu kune-barbell, okusho ukuthi isifundo basithatha njengesilula. Uma umuntu esebenza njalo ngemithwalo eyeqisayo, nakanjani udinga "izinsuku zokuzila";
5. Okunye ukuhlanganisa yikhono lokuzivocavoca ekhaya. Konke okudingeka ukwenze ukufunda ukuthi ungazihlikihla kanjani kahle ngama-dumbbells ezinqeni, ama-biceps, ama-quadriceps nemisipha yethole, kanye nokuthenga amasethi amagobolondo ambalwa.

Okulandelayo, ake sihlole kafushane i-cons:

1. Uma unamadolo abuhlungu, ama-squats anama-dumbbells, uvunyelwe, ngaphandle kwalokho ungakhuphula isimo samalunga nemisipha. Ngakho-ke, uma uzwa ubuhlungu emadolweni ngemuva kokuzivocavoca, qaphela;
2. Uma uhlela ukugcwala kaningi nokuningi ngalolu hlobo lwe-projectile (nanganoma iyiphi enye i-ejenti enesisindo), kuzofanele uthenge ukugoqwa kwamadolo okukhethekile;
3. Kukhona ukuphikisana okuningi.

Izimo

Ake sithole lapho kungcono ukukhohlwa ngezikwele ezinjalo:

1. Kunoma yikuphi ukuvuvukala, kufaka phakathi imikhuhlane;
2. Ngokukhuphuka kwezilonda ezingapheli;
3. Uma unamadolo abuhlungu (imisipha, amalunga, imisipha);
4. Ngezinkinga ezinkulu ngomgogodla, lapho noma yimuphi umthwalo wamandla uphikiswa;
5. Esikhathini esingapheli sanoma yisiphi isifo, ngaphambi kokuqala ukuqeqeshwa, kufanele ubonane nodokotela wakho.

Izici zesicelo sabo

Ngaphambi kokukhuluma ngezinhlobo ze-squats ezinama-dumbbells, kanye nenqubo efanele, nansi ama-nuances jikelele:

• Uma inhloso yakho ukulayisha imisipha yangaphakathi yethanga, beka izinyawo zakho zibanzi kunezihlombe ububanzi bese uphendulela amasokisi ngaphandle ngaphezu kwama-degree angama-45;
• Uma uzama ukupompa izinqa zakho, squat ujule ngangokunokwenzeka;
• Uma ufuna ukunaka ingaphandle lethanga, beka izinyawo zakho ngokulingana futhi usondelene;
• Ukuze i-biceps yethanga isebenze, kufanele utshekise umzimba uye phambili ku-squat bese ubuyisela i-pelvis emuva;
• Nganoma yikuphi ukuqubuka, emuva kugcinwa kuqondile ngaphandle kokuzungeza umgogodla;
• Kuzo zonke izivivinyo, kufanele kunakekelwe ukugcina izithende ziphansi. Okuhlukile iphuzu lokuphakamisa eliphezulu - lapha ungaziphakamisa ezinzwaneni zakho ukubandakanya imisipha yakho yethole.

Yimiphi imisipha ecindezelwayo?

Ake sithole ukuthi imiphi imisipha esebenza kuma-dumbbell squats, ngasendleleni, kuya ngesikhundla lapho kugcinwe khona i-projectile. Ukutsheka komzimba, ukumiswa kwezinyawo, ukujika kwamasokisi, ukujula kwesikwele nakho kubalulekile. Ngakho-ke usebenza hlobo luni lwemisipha ngama-squash we-dumbbell?

1. Ithanga langaphakathi;
2. Imisipha yamathanga angaphandle;
3. Imisipha emikhulu emaphakathi naphakathi;
4. Ama-Quadriceps;
5. Ama-biceps;
6. Imisipha yethole;
7. Imisipha yangemuva ne-abs.

Kuzwakala kukuhle, akunjalo?

Umehluko kumasu wabesifazane nabesilisa

Kwabesifazane, ama-squats abanzi anama-dumbbells ezinqeni asebenza ikakhulukazi. Futhi, le ndawo isetshenziselwe ngokuphelele ukuzivocavoca okunjengama-squats abanzi anezinsimbi eziphambi kwakho ezandleni zakho. Kwabesilisa, ukwandisa ukukhululeka kwemilenze, kunconywa ukwenza ama-squats akudala ngemilenze ehlukile.

Akukho mehluko okhethekile kumasu wokwenza ama-squats ngama-dumbbells amantombazane nabesilisa, umehluko uhlala kuphela emgomweni abawulandelayo. Abangaphambili bavame ukulwela ukunciphisa isisindo, futhi bandise ivolumu yemisipha esikhundleni samafutha. Futhi laba bokugcina bafuna ukumpompa ukukhululeka, futhi kulapho okuba ngcono khona.

Ngokuya ngalokhu, amantombazane ayelulekwa ukuthi akhuphule izinga lokuphindaphinda, ukuphakama nenani lezindlela, ngaphandle kokufuna ukunqoba isisindo esiningi. Abafana, ngakolunye uhlangothi, kufanele bathole isisindo njalo futhi basebenze kancane. Lokhu ngumehluko phakathi kokuqeqeshwa kwe-cardio namandla.

Ukuhlukahluka kokuzivocavoca umzimba

Ngakho-ke yiziphi izinhlobo ze-dumbbell squats ezikhona?

1. I-Plie noma i-sumo - enokuma okubanzi kwemilenze nokujika kwamasokisi ngaphandle. Esikweleni, amadolo ayadonswa. I-projectile ibanjwe ezandleni ezehlisiwe phambi kwakho;
2. Amaphaphu aseBulgaria - kubekwa umlenze owodwa emuva kwafakwa ebhentshini lokuzivocavoca ngomunwe phansi. Ama-dumbbells aphethwe ezandleni ezehlisiwe;
3. Izikwele ezinama-dumbbells emahlombe - zifana nezikwele ezine-barbell;
4. Ama-squats ajulile anezindunduma eziphambi kwakho ezandleni zakho ukuzivocavoca okuthandwayo lapho, imvamisa, igobolondo ligcinwa phambi kwesifuba;
5. Izikwele emlenzeni owodwa nama-dumbbells noma - squats "isibhamu". Kudinga umuzwa oqinile wokulinganisela namadolo aqinile. Amagobolondo aphethwe ezandleni, ngokufaniswa nokuhlaselwa kweBulgaria. Ngendlela, isisindo sisiza ukulawula ibhalansi;
6. Ama-squats anezimbumbulu ngaphezulu komqhele;
7. Ama-lumges - aqondile noma isikele. Ama-dumbbells kufanele aphathwe ezandleni ezehlisiwe;

Inqubo yokwenza

Ake sibheke ukuthi ungenza kanjani ama-dumbbell squats ekhaya - ake sithole imigomo ejwayelekile esebenza kuzo zonke izinhlobo zokuzivocavoca ngalolu hlobo lokuthwala isisindo:

• Ama-dumbbells awawona ama-barbell, ngakho-ke ungazami ukulengisa izinsimbi ezeqile kuma-asi;
• Ungalokothi uzingele phakathi nomsebenzi - lokhu kungalimaza umhlane wakho;
• Ukuze ukhiqize kakhulu, udinga ukuhlala phansi ujule ngangokunokwenzeka, ngisho nangaphansi kokufana kwethanga phansi;
• Izithende zihlala phansi;
• Umthetho wegolide uthi idolo aliphumi ngale kozwane futhi lihlale liphendulwa liqondiswe kunyawo;
• Udinga ukuhlala phansi kabili ngokunensa ukuze uvuke;
• Ukuhogela kuhlale kwenziwa ekwehleni, phefumulela phezulu ekukhuphukeni - ngakho-ke phefumula kahle;
• Kunconywa ukuthi ungaqondisi amadolo endaweni ephezulu futhi ungahlali kuyo isikhathi eside;
• Njalo qala ukuzivocavoca kwakho ngokuzifudumeza, qeda ngobunzima obulula.

Amaphutha ajwayelekile okuqala

Ngakho-ke, sithole ukuthi singazihlikihla kanjani kahle ngama-dumbbell wabesilisa nabesifazane, kusala kuphela ukuthola izindawo lapho abaqalayo benza khona amaphutha kakhulu. Uma ufunda ukuzigwema, ungakhohlwa ngezinkinga zokuphepha:

• Indawo ebuhlungu kubo bonke abadlali be-novice ingemuva. Kufanele ihlale iqondile njalo, ngisho nasezikhungweni ezidinga ukugoba komzimba;
• Isikhathi esilandelayo ukuhlukaniswa kwezithende, futhi, ngokufanele, ukudluliswa kwesisindo ezinzwaneni. Kulula kakhulu ukuthola ukulimala kanzima eqakaleni;
• Abasubathi abaningi abaphefumuli kahle, ngenxa yalokho, basheshe baphume noma bashiye njalo indawo yabo yokushaya kwenhliziyo;

Akhona amanye amaphutha, kepha lesi sithathu sithandwa kakhulu. Khumbula kuqala!

Isilinganiso sohlelo lokuqeqesha

Sengiphetha, sethula uhlelo olulula olungasetshenziswa yinoma yimuphi umsubathi oziqeqesha ekhaya noma ejimini. Lesi sakhiwo sihlose ukwakha ukukhululeka kwemisipha. Uma inhloso yakho ukunciphisa isisindo, nciphisa isisindo futhi wandise ubukhulu bakho.

Lolu hlelo lususelwa ku-classic dumbbell squat yamadoda nabesifazane:

• Lolu hlelo lwenzelwe ukuzivocavoca oku-1 ngesonto, isisindo sedumbbell okungenani siyi-10 kg;
• Ezinye izinsuku ezimbili zokuqeqesha kufanele zinikelwe ezingalweni nasemahlombe, kanye nama-biceps ne-abs;
• Ukuphumula phakathi kwamasethi - kungabi ngaphezu kwemizuzu engu-2;
• Ukuphumula phakathi kokuzivocavoca - akukho ngaphezu kwemizuzu engu-4;
• Uhlelo luqala lukhombise inani lezindlela, bese liphindaphinda:

1. Kulungele;
2. Izikwele zakudala ezinamagobolondo esandleni (ukuma okuncane komlenze) - 4/10;
3. Amabhande emilenzeni yomibili - 3/10;
4. I-Plie - 3/10;
5. Abasubathi abaphambili - engeza amaphaphu aseBulgaria - 2/10;
6. Ukuphola phansi nokuzivocavoca kokuphefumula.

Lokhu kuyinkimbinkimbi kuzokuvumela ukuthi upompoze ngokushesha nangempumelelo yonke imisipha yomlenze, kepha ilungele kuphela abagijimi abanempilo enhle. Uma unezinkinga ngohlelo lwe-musculoskeletal noma amajoyinti amadolo, kungcono ukungazivocavoci ekhaya. Thenga ubulungu bokuzivocavoca umzimba, kunama-simulators amaningi akuvumela ukuthi udonse izinsimbi ngaphandle kokulayisha ngokweqile izindawo ezinenkinga emzimbeni. Ukusebenza okuphumelelayo nomzimba ophelele kuwe!

Bukela ividiyo: 30 Min FULL BODY DUMBBELL WORKOUT at Home. Muscle Building (April 2025).