Izikwele emlenzeni owodwa (ukuvivinya isibhamu)

Ukuzivocavoca kwe-Crossfit

10K 0 01/28/2017 (ukubuyekezwa kokugcina: 04/15/2019)

Ama-squats anemilenze eyodwa (ama-pistol squats noma ama-Pistol squats) ukuzivocavoca umzimba okungajwayelekile, kodwa okusebenza kahle, ongahluka ngakho ukuzivocavoca kwakho kwe-quadriceps, kanye nokwenza ngcono ukusebenzisana nokusebenza kwakho, ubheke inqubo yokwenza. Ngokuya ngama-biomechanics, lo msebenzi ucishe ufane ne-squat yakudala, kepha kwabanye abasubathi kunzima kakhulu ukukwenza. Namuhla sizokutshela ukuthi ungafunda kanjani ukugoqa ngomlenze owodwa kahle.

Sizobuye sithinte lezi zici ezilandelayo ezisithakazelisayo:

1. Ziyini izinzuzo zezikwele ngomlenze owodwa;
2. Ubuhle nobubi balo msebenzi;
3. Izinhlobo nenqubo yezikwele emlenzeni owodwa.

Yini inzuzo ngokwenza lo msebenzi?

Ukuhlala emlenzeni owodwa kubeka umthwalo ongajwayelekile emisipheni yemilenze yakho, engenakufinyelelwa ngezikwele ezivamile. Lapha sigxila kakhulu emsebenzini wemisipha yethu, siqeqesha ukuxhumana kwe-neuromuscular, flexibility and coordination. Ngokufunda ukugoqa ngomlenze owodwa, uzokwazi ukuzwa umzimba wakho ungcono kakhulu, kanye nokungalingani okulungile uma imisipha yomlenze owodwa isalela ngemuva komunye, isibonelo, ngemuva kokulimala komlenze wedolo.

Iqembu lemisipha elisebenza kakhulu lapho licobeka emlenzeni owodwa yi-quadriceps, futhi ukugcizelela kulele kunqwaba yomphakathi ye-quadriceps, futhi le ngxenye ivame "ukuphuma" kubasubathi abaningi. Umthwalo osele usatshalaliswa phakathi kwabakhangisi bethanga, izinqe nezintambo, kuthi umthwalo omncanyana we-static uwe phezu kwezingqimba zomgogodla nezicubu zesisu.

© Makatserchyk - stock.adobe.com

Ubuhle nobubi

Okulandelayo, sizokwehlisa ubuhle nobubi bezikwele ezinemilenze eyodwa:

Izinhlobo nezinqubo zokwenza izivivinyo

Izikwele emlenzeni owodwa zingahlukaniswa cishe zibe yizinhlobo ezilandelayo: ngokusetshenziswa kosizo, ngaphandle kokusebenzisa ukwesekwa nangokusinda okungeziwe. Ngokulandelayo, sizokhuluma ngenqubo yokwenza ngamunye wabo. Ngakho-ke, ungakwenza kanjani ukuzivocavoca kwesibhamu ngendlela efanele?

Usebenzisa ukwesekwa

Le nketho iyona elula kunazo zonke, futhi yilokhu lapho ngincoma ukuqala isifundo salokhu kuvivinya umzimba. Kufanele kwenziwe ngale ndlela elandelayo:

1. Thatha indawo ozoqala kuyo: izinyawo zihlukaniswe ububanzi behlombe, izinyawo ziqondane, zibuyela emuva ziqonde, ukubuka kubheke phambili. Bamba ukwesekwa okuphambi kwakho ngezandla zakho. Kungaba yinoma yini: imigoqo yezindonga, imigoqo evundlile, amafreyimu omnyango, njll.
2. Yelula umlenze owodwa phambili bese uwuphakamisa, kancane ngezansi kwe-engeli engakwesokudla phakathi komlenze nomzimba. Beka izandla zakho ekusekelweni cishe ezingeni le-plexus yelanga.
3. Qala ukucwilisa. Ukuya phansi, sithatha umoya opholile. Umsebenzi wethu omkhulu ukuvikela idolo ekuphambukeni kulowo onikezwe wona, idolo kufanele ligobe endizeni efanayo nonyawo (iqonde). Uma udonsa idolo lakho ngaphakathi noma ngaphandle kancane, uzolahlekelwa ibhalansi yakho.
4. Yehlisa phansi kuze kube yilapho i-bicep yakho ithinta imisipha yakho yethole. Akukhathalekile ukuthi endaweni engezansi awukwazi ukugcina umhlane wakho uqonde, futhi uzungeza indawo ye-sacrum kancane - akukho mthwalo we-axial lapha, futhi ngeke uthole ukulimala emuva kuma-squats emlenzeni owodwa.
5. Qala ukuvuka kusuka endaweni engezansi, ngenkathi ukhipha umoya ngasikhathi sinye futhi ungakhohlwa ngokuma kwedolo - kufanele kubekwe kulayini wonyawo futhi akufanele kudlule izinga lezinzwane. Bamba uqinise ekusekelweni bese usebenzisa izandla zakho kancane uma amandla we-quadriceps enganele ukusukuma.

Ngaphandle kokusebenzisa ukwesekwa

Ukufunda ukugoqa ngomlenze owodwa ngaphandle kokubambelela ekusekelweni kuzothatha umzamo omkhulu. Ungakhathazeki uma ungakwazi ukwenza okungenani ukuphindaphinda okukodwa okokuqala noma kwesibili. Yiba nesineke futhi uqhubeke nokuqeqesha, khona-ke konke kuzolunga.

1. Thatha indawo yokuqala. Kuyafana nangokuxhaswa. Yelula izingalo zakho phambi kwakho - ngale ndlela kuzoba lula kuwe ukulawula ukunyakaza.
2. Yelulela umlenze owodwa phambili bese uwuphakamisa, kancane ungawufaki ekhoneni elifanele phakathi komlenze nomzimba, ugobe kancane emgogodleni we-thoracic, uphushe isifuba phambili - lokhu kuzokwenza kube lula ukulinganisa.
3. Qala ukukhipha ngomoya opholile. Khumbula ukuma kwedolo - lo mthetho usebenza kunoma yiluphi uhlobo lwesikwele. Zama ukubuyisa okhalo lwakho kancane, bese "unika" isifuba sakho phambili kancane naphezulu - ngakho-ke isikhungo samandla adonsela phansi sizoba sesifanele. Zehlise kahle, ngaphandle kokwenza ukunyakaza okungazelelwe, uzwe ukwanda kwe-quadriceps.
4. Ngemuva kokuthinta imisipha yethole nge-biceps yethanga, siqala ukuvuka ngokushelela, sikhiphe futhi sikhiphe i-quadriceps. Gcina indawo elungile yomzimba namadolo bese uzama ukugcina ibhalansi. Ukwenza kube lula kuwe ukubona ngeso lengqondo le nqubo, zicabange wenza ukunwetshwa kwamadolo emlenzeni owodwa ngenkathi uhleli ku-simulator. Imizwa efanayo, akunjalo?

Ngomthwalo owengeziwe

Kunezinhlobo ezintathu ze-squats emlenzeni owodwa nesisindo esingeziwe: ukubamba okokusebenza ezandleni ezeluliwe phambi kwakho, ne-barbell emahlombe akho nezimbumbulu ezandleni zakho.

Kimina uqobo, inketho yokuqala inzima kakhulu, ngoba kunzima kakhulu kuyo ukugcina isimo somzimba silungile, i-pelvis kufanele ibuyiselwe emuva ngangokunokwenzeka, kanye nemisipha ye-deltoid iqala ukwenza umsebenzi we-static, ophazamisa ukunyakaza uqobo.

Kubalulekile ukuqonda ukuthi kulezi zinketho kukhona umthwalo we-axial emgogodleni, futhi aphikisana nabanye abantu abanezinkinga zangemuva.

Umehluko omkhulu wezobuchwepheshe phakathi kwama-squats emlenzeni owodwa nesisindo esingeziwe kusuka enguqulweni yakudala ukuthi lapha akwamukelekile ukuzungeza emuva endaweni ephansi kakhulu, lokhu akugcini nje ngokuhlukumezeka, kepha futhi kuyinkimbinkimbi kakhulu ukuma, ngoba kufanele ungagxili kubhalansi kuphela, kepha futhi ukwandiswa komgogodla.

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