I-squat yaphezulu, noma njengoba ibizwa njalo emphakathini we-crossfit, i-overhead, ukuvivinya umzimba okuqhamuke ekuphakamiseni izinsimbi futhi kusetshenziswa njengenye yezinyathelo eziholayo ukwenza ukucindezela kokuncintisana.
Ezimweni zesimanje, i-overhead ayisetshenziswa kaningi. Okuhlukile amakilabhu lapho kwenziwa khona i-crossfit - amandla esimanje nxazonke. Kunezizathu ezimbili eziyinhloko zokuthi kungani ukuqothuka ngensimbi yensimbi kungabonakali kakhulu ekusebenzeni "kokuphosa" okujwayelekile okubili:
- Okokuqala, inqubo yokwenza lo msebenzi inzima kakhulu, awukwazi ukuthatha isisindo esiningi (okungenani ngokushesha) - okusho ukuthi awubukisi phambi kwabangane bakho, futhi akupholile kakhulu ukucwenga ngebha engenalutho phambi kwamantombazane ezokuzivocavoca azungezile, futhi kuyacasula ngisho nokukhuhla ngasikhathi sinye.
- Okwesibili, ingqikithi yomuntu ingeyokuthi kungavamisile ukuthi umuntu athande ukuthola okuthile okusha - kumnandi kakhulu futhi kujwayeleke ukuba se "zone sokunethezeka", ukwenza isisekelo esivamile sokuphakamisa futhi athuthukise ohlangothini olulodwa. Empeleni, uma lokhu kusebenza kuwe, lapho-ke awukwazi ukufunda ngokuqhubekayo. Uma, ngokungezelela amandla nevolumu yemisipha, unentshisekelo yokuthuthukisa ukuhamba, ukuguquguquka, ukusebenzisana kuwe - sizohlaziya inqubo yokwenza ama-squats nge-barbell.
Inqubo yokwenza
Kulungile ukuqonda inqubo yokwenza ama-squats nge-barbell phezulu kusuka kubha engenalutho, ibha yomzimba nayo iyafaneleka - sizoqala ukukhulisa inqubo nabo ukuze sithuthukise le nhlangano ngokushesha okukhulu futhi siqhubekele ezilinganisweni ezinhle.
Ilungiselela indawo yokuqala
Futhi-ke, sithatha ibha engenalutho ngokubamba, ebanzi kakhulu kunamahlombe, iminwe emincane - eseduze ngangokunokwenzeka nezihlahla ezihlala phansi (lezi yizona kanye izinto okufakwa kuzo ama-pancake). Ngaphezu kwalokho, le nqubo incike endaweni yokuqala yebha - uyikha phezulu, noma uyisuse phansi. Uma sifunda ukusuka endaweni yebha sisuka phansi: sihlala phansi kubha sengathi sizokwenza into ebulala abantu (uyazi ukuthi ungasibulala kanjani isandla, akunjalo?), Beka imilenze yethu ibanzi kancanyana kunamahlombe, ngokuqinile ngangokunokwenzeka, uphumule phansi ngonyawo lwethu lonke, sigobise umhlane emuva emuva.
Ngaphezu kwalokho, ngokunyakaza okuqhubekayo, siyagoqa amadolo, ukuhlangana kwe-hip kanye ne-back back (njengokungathi senza i-deadlift), kodwa kukhona into eyodwa, kodwa ngasikhathi sinye siphakamisa izindololwane zethu, njengokungathi welula ibha emzimbeni, lapho ibha ifinyelela esilevini, sifaka izandla ngaphansi kwebha bese siqonda Izindololwane. Eqinisweni, senze ukuvivinya umzimba kwe-barbell - saphuma saya endaweni yokuqala: ibha iphezulu, ukubamba kubanzi ngokwanele. Umhlane uqondile, ongezansi uphambuka, imilenze ibanzi kancanyana kunamahlombe futhi ihlale ngonyawo oluphelele - hhayi ngezithende, njengakuma squats ajwayelekile!
Uma uthatha ibha kusuka kuma-rack, khona-ke konke kulula kakhulu: beka ibha kuma-rack, ezingeni lamakhola, thatha ibha ngobubanzi ngangokunokwenzeka, bamba ibha, suka kude namaraki, usebenzise umfutho osuka emadolweni ukucindezela abezindaba, udonse ibha ngaphezu kwekhanda lethu - sizithola indawo yokuqala echazwe ngaphambilini.
Isikwele uqobo
Okulandelayo, siya ngqo esikweleni esingaphezulu:
- Sithatha isinqe emuva.
- Sikhipha amadolo ethu ngaphezu komugqa wezinzwane (yebo, siyakwenza - uma kungenjalo ngeke ushaye amakhanda akho kumadoda akho).
- sithatha izingalo eziqondile nge-barbell ngemuva kolayini womzimba - kube sengathi uzokwenza umshini wokucindezela i-barbell ngemuva kwekhanda.
- Kulawulwa ukwehlisa i-pelvis kuye ngokufana kwama-femur ngephansi, noma ngaphansi kancane - akufanele uwele ngokuphelele "phansi" - imisipha yethanga ikhululekile kulesi sikhundla, ukuzinza kwedolo elihlangene ohlangothini lwabo kuncane - kulula kakhulu ukulimala.
- Ngemuva kwalokho siyaphakama esikhungweni - siqala lapho simile khona ekhanda - sibheka ngqo phezulu, ukuma kwekhanda kufana nokuthi ubudonswa ikhanda. Siqinisa imisipha ye-deltoid, siqinise amalunga ehlombe - bese siqala ukugoqa amadolo nezinyonga zenyonga ngasikhathi sinye.
Njengoba kungazwakala kungajwayelekile, siqala ukusukuma phezulu komzimba, kuqala i-barbell iyakhuphuka, bese konke okunye. Endaweni ephezulu, amadolo awafakiwe ngokuphelele, sigcina ukungezwani emisipheni yamathanga. Ngenxa yalokhu, asihambisi umthwalo emadolweni nasezinyongeni, futhi, nakho okubalulekile, kumgogodla womgogodla we-lumbar.
Ukubuyela esihlokweni samadolo - sibheka ngokucophelela ukuze amasokisi abukeke ngokuqinile ohlangothini olufanayo njengamadolo - futhi, khumbula ngokuvimbela ukulimala.
Ukubamba
Amagama ambalwa ngokwengeziwe mayelana nokubambelela lapho uhlwitha ngensimbi ngaphezulu: sincoma ngokuqinile ukuthi uthathe ibha ibanzi ukwedlula amahlombe akho, futhi ibanzi ibengcono, ukunciphisa ibanga eliphakathi kwebarbell nebhande lehlombe elingaphezulu - lokhu kuzokwenza kube lula ukuzivocavoca umzimba, futhi, kuzosimamisa umzimba. Kodwa-ke, uma ufuna ukukwenza kube nzima kuwe, lapho-ke ungabhekana nakho kuncane. Kodwa-ke, lungela iqiniso lokuthi lapho ubamba ibha ngokuncipha, kulapho isikhundla sakho sizoqina futhi kube nzima kakhulu kuwe ukugcina umile emzimbeni, ikakhulukazi lapho usukume. Ingozi yokulimala izokwanda izikhathi eziningi ngaphezulu. Ngabe uyayidinga - zicabangele wena.
Elinye icebo - ungajahi isisindo, gqoka le ndlela (okungcono ngosizo lomqeqeshi ofanelekayo), sebenza nokuguquguquka kwakho - ikakhulukazi lokhu kunyakazisa ukuqina kwemisipha yemisipha ye-adductor yamathanga, imisipha ye-Achilles, izihlakala. Ngikisela ukuthi uzitholele izivivinyo ezifanele zokuzelula.
Futhi vumela ubunzima bendlela yokwenza bungakubuyisi emuva - ngenqubo ehanjisiwe nezisindo zokusebenza ezihloniphekile, uzothola izinzuzo ezibalulekile uma uqhathaniswa nabafana abasebenza kuphela i-standard lift squat - ukuhlangana kwemisipha, ukubambelela okuqinile, ukuhamba okugcwele okuhlangene, imisipha enamandla yebhande elingaphezulu lehlombe - ngicabanga ngenxa kubalulekile ukunikela ngenyanga - okunye ukuzenzela umkhankaso omusha
