ISandbag Bearhug Squat, ebizwa nangokuthi iBear Squat, iyindlela yokusebenza ehlukile kwiFront Barbell Squat. Zihlukile ngoba zihlanganisa nasemsebenzini inani elikhulu lemisipha yomzimba elibhekele ukubekwa kahle kwe-projectile: ama-deltas, ama-biceps, ama-trapeziums nezingalo zangaphambili. Kodwa-ke, inqwaba yomthwalo isamile kuma-quadriceps nemisipha ekhazimulayo.
Ukuzivocavoca kutholwe igama elingajwayelekile ngenxa yemininingwane yokusebenza kwalo: umgijimi kufanele enze isikwele, abambe isikhwama esinzima noma isikhwama sesihlabathi phambi kwakhe, esifana ngokungafani nokubanjwa kwebhere kwesisulu saso. Kepha ama-biomechanics wokuzivocavoca acishe afane nama-squats angaphambili, ngakho-ke uma ungeyena umlandeli wabo omkhulu, sincoma ukufaka ama-squats amabhere kuhlelo lwakho ukwehluka kancane kwenqubo yoqeqesho.
Indlela yokuzivocavoca umzimba
- Thatha isikhwama noma isaka esikhwameni phansi usilungise ezingeni lesifuba kube sengathi usigona ngezingalo zakho. Qondanisa umhlane wakho, uqondise amehlo akho phambi kwakho, ubeke imilenze yakho ibanzi kancanyana kunamahlombe akho, bese ubeka amasokisi akho ezinhlangothini.
- Ukugcina umqolo wakho uqonde futhi uhogela, zehlise. I-amplitude kufanele igcwale, kepha khumbula ukuthi ezansi isikhwama akufanele sifinyelele phansi. Zithobe phansi uze uthinte amathole akho ngama-biceps akho, ngaphandle kokuzungeza umgogodla wakho uzungeze i-sacrum. Isisindo sezisindo kulo msebenzi sincane, ngakho-ke asikho isidingo esikhethekile sebhande lezemidlalo namadolo okugoqa.
- Ngaphandle kokwenza buthakathaka ibhere lakho futhi ngaphandle kokushintsha isimo somzimba, sukuma lapho uqala khona, ukhiphe umoya. Lapho uvuka, amadolo kufanele ahambisane nendlela yezinyawo, akunakuletha ngaphakathi.
Izakhiwo ezinezikwele zebhere
| Isandbag pro | Yenza amalifti we-10 esikhwameni ehlombe, amaphaphu ayi-10 emlenzeni ngamunye ngesikhwama emahlombe, nezikwele eziyi-10 zebhegi ngesikhwama. Imizuliswano engu-5 kuphela. |
| Ifu | Yenza ama-barbell thruster ayi-15, ama-burpees angama-20, ama-pull-ups ayi-15, nama-squats angama-20 anesikhwama. Kunemijikelezo emi-3 isiyonke. |
| UJameson | Yenza 10 Sumo Deadlifts, 10 Box Jumps, kanye ne-15 Bear Sack squats. Imizuliswano engu-4 isiyonke. |
