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IDelta Sport

IBarbell Front Squat

Ukuzivocavoca kwe-Crossfit

9K 0 11/28/2016 (ukubuyekezwa kokugcina: 04/20/2019)

Ama-squats angaphambili ane-barbell, noma njengoba kuyisiko ukuyibiza phakathi kwabantu, ukuqabula nge-barbell esifubeni ngokufanele kuthatha indawo yayo yokuhlonishwa phakathi kokuzivocavoca kwesibindi eside. Lolu hlobo lwesikwati seluthole abalandeli balo ezindaweni ezinjengalezi: ukuphakamisa izinsimbi, ukwakha umzimba kanye nokuwela ngezinyawo. Abantu abaningi bayayidlula, futhi labo "abazamile" bangasho ngokuqiniseka ukuthi isikwele sangaphambili singesinye sezivivinyo ezinhle kakhulu zokwakha imisipha yomlenze efanelekile.

Akukhathalekile nhlobo ukuthi iyiphi imigomo oyiphishekelayo. Noma ngabe ufuna i-hypertrophy, noma ukhetha amandla wokuqhuma, i-barbell squat izokusiza ukufeza umphumela oyifunayo. Kokwaziswa, sizohlaziya zonke izici, sikhombe amaphutha bese sinikeza izincomo ezimbalwa ezisebenzayo.

Yimiphi imisipha esebenzayo?

Yimiphi imisipha esebenza lapho wenza isikwele sangaphambili:

  • Kulokuzivocavoca, ithanga langaphandle (i-quadriceps) lithola isabelo sebhubesi somthwalo.
  • Ngokungafani nezikwele zakudala, ama-squat angaphambili abeka ingcindezi enkulu esifundeni se-lumbar.
  • Okusele kusatshalaliswa kwimisipha yesesekeli, ithole nemisipha e-gluteal.
  • Imisipha yokuzinzisa i-antagonist nayo ineqhaza, njenge-rectus kanye ne-oblique imisipha yesisu. Abasubathi abaningi ngamabomu abafaki ukucindezela okwengeziwe kule ndawo, becaphuna iqiniso lokuthi ekuzivocavoca okuyisisekelo (okuyi-squat ene-barbell esifubeni), izicubu zesisu zithola ingxenye yazo yengcindezi.
  • Kepha imisipha akuyona yodwa ethwala umthwalo wokuvivinya umzimba. Imisipha ingabizwa nangokuthi iyasiza.

© Makatserchyk - stock.adobe.com

Inqubo yokwenza

Ukuqhubekela phambili ekubukeni kwendlela ye-squat yangaphambili. Kepha ungasheshi ukulengisa ama-pancake. Njenganoma ikuphi okunye ukuzivocavoca, kusenezingibe.

Ngokuningiliziwe mayelana nenqubo kuvidiyo, qiniseka ukuyibuka!

Ukuzivocavoca umzimba

Okuhlangenwe nakho kwabasubathi kukhombisa ukuthi ukuqeqeshwa komlenze nangemuva kungcono ukuqala nge-hyperextension njengokuzivocavoca umzimba... I-Hyperextension inconywa kulabo abahlangabezana nokungakhululeki ezindaweni ezisezingeni eliphansi, le-thoracic nelomlomo wesibeletho. Futhi, awukho umthwalo we-axial ngesikhathi sokuqaliswa kwawo. Musa ukucwila phansi kakhulu, sebenza kuma-extensors angemuva ngaphandle kokubandakanya imisipha nezinqe. Qiniseka ukuthi umhlane wakho awusona isixhumanisi esibuthakathaka. Njengoba imisipha yangemuva isilele emuva ekukhuleni, uzolahlekelwa yiyo yonke iminyakazo, kusuka kuma-squats, imishini yokuma ye-barbell ukugoba imigqa.

Noma yikuphi ukuzivocavoca kanye nama-squats angaphambili ane-barbell akufanele kube okuhlukile lapha, kufanele uqale ngezindlela zokufudumala. Lokhu ngeke kukhulise kuphela inani lengcindezi olitholayo, elizovuselela ukukhula, kodwa futhi linciphise nengozi yokulimala. Izindlela zokuzifudumeza zikuvumela ukuthi wandise imisipha yakho futhi uzilungiselele umsebenzi.

Khumbula, iziphi izisindo zerekhodi obungeke ube nazo, siqala nge-bar engenalutho! Ukuphila isikhathi eside kwezemidlalo kubaluleke kakhulu ebhizinisini lethu esilithandayo.

Ulungele ukuqala? Ngabe ufuna ukulwa? Kunombandela owodwa ngaphezulu. Izicathulo nazo zibalulekile. Ngaphandle kokuqina okudingekayo kwe-outsole, inqubo izohlupheka, ngakho-ke umphumela. Susa izicathulo ezithambile! Izicathulo zokuphakamisa izinsimbi zilungile. Kungakuhle ukhethe ukuphakama kwesithende wedwa, uvivinye amamodeli ambalwa. Kulabo abahlushwa izinyawo ezicabalele, ukuphakamisa izinsimbi kuyindlela engcono yokuphuma kulesi simo.

Iya ekubulaweni

Silungisa i-rack power ngokususelwa kubude bakho. Sifeza lokho ukuthi ibha isezingeni lamahlombe. Uma kungekho uhlaka, akunandaba - sithatha i-barbell esifubeni ngokulandelayo.

Beka amahlombe akho ngaphansi kwe-barbell. Isikhundla sesandla sincike kulwazi nokuguquguquka. Okukhethwa kukho okungcono kakhulu kwabaqalayo ukubamba i-barbell izingalo zakho ziwele, ugcine izindololwane zakho zifana phansi.

© Syda Productions - stock.adobe.com

Abasubathi abanolwazi oluningi basebenzisa indlela yokuphakamisa izinsimbi, abanye abalibambi nhlobo ibha ngezandla zabo.

© milanmarkovic78 - stock.adobe.com. Isitayela sokuphakamisa izinsimbi sibambe

  • Susa ngokucophelela ama-racks, uthathe isinyathelo emuva, izinyawo zihlukaniswe ububanzi, izinzwane zibheke ezinhlangothini, buka ukuma kwakho.
  • Sidonsa umoya bese sizehlisa kancane kancane, asibheki phansi, siqhume ngezithende zethu. Inombolo edingekayo yokuphindaphinda ingemuva, beka ngokucophelela ibha endaweni yayo.

© milanmarkovic78 - stock.adobe.com

Izeluleko ezi-5 eziphezulu zesikwele esihle

Amathiphu kulabo abafuna ukwenza i-squat yangaphambili ngempumelelo. Hamba!

  1. Ukuze ungenzi ingcindezi engaphakathi kwesisu nokugcina ukhalo oluncane, gqoka ibhande lokuphakamisa izinsimbi lapho wenza. Lungisa iqolo elingezansi ngokuqinile, kodwa hhayi ngokuqina kakhulu.
  2. Ngaphambi kokuqeqeshwa kwamandla njenge-squat yangaphambili, ukudla kuhle kwenziwe amahora angu-1.5-2 ngaphambi kokuqeqeshwa.
  3. Ngokusetshenziswa koketshezi ekuqeqeshweni, udinga ukuthi uqaphele kakhulu. Akufanele uphuze kakhulu, isiphu esisodwa noma ezimbili phakathi kwamasethi. Lokhu kuzokuvimbela ukuthi ungazizwa unesicanucanu nesisu esigcwele.
  4. Uma, ngemuva kokuphothula indlela, uhlushwa ukuphefumula kanzima, ukuzivocavoca kunzima ukubekezelela, kusho ukuthi i-metochondria emzimbeni wakho ayithuthukisiwe ngokwanele. Kufanele ucabange ngokwenza imithwalo eyengeziwe ye-cardio.
  5. Ngemuva kokuphothula indlela, hamba kalula. Musa ukugijimela ebhentshini bese uthumela umthwalo ngale ndlela. Inhliziyo ifana nenjini! Ukundiza u-200 km / h asinciphisi ijubane khona manjalo! Izohlala isikhathi esingakanani imoto enjalo?

Amaphutha ajwayelekile

Okulandelayo, sizohlaziya amaphutha ajwayelekile abasubathi be-novice abenza lapho benza ama-squats angaphambili nge-barbell.

  • Isisindo sinzima kakhulu. Sonke sifuna ukukhipha okuningi ekuqeqesheni, kepha akufanele sibonise izifiso zethu ngokulahla inqubo yokwenza. Ngamunye unomkhawulo wakhe, futhi i-maximalism yobusha ayifanele lapha.
  • Bopha izingubo. Uma ukukhetha kwakho kungamajee namasleyiti, lapho-ke ngeke usibone isikwele sekhwalithi. Nika ukukhetha ukwelula izinto nezicathulo eziqinile.
  • Musa ukuwa phansi. Akekho ophikisa ukuthi amandla adonsela phansi ayinto ecashile, futhi ikakhulukazi uma amakhilogremu ecindezelwe evela phezulu, kepha zama ukuhlala phansi kancane, ngendlela elawulwayo. Kubalulekile.
  • Round emuva. Umgwaqo oqondile ukubona udokotela. Gcina iso lakho eliphansi emuva kunoma yikuphi ukuvivinya umzimba. Uma kukhulunywa ngama-squats ane-barbell esifubeni sakho, awusoze wabamba i-barbell ngokuncika phambili.

Kuphephile ukusho ukuthi i-squat yangaphambili ene-barbell isibe nelungelo hhayi kuphela "isikole esidala". Ngenxa yokuthandwa okuphezulu kokwakha umzimba ne-crossfit, ukuzivocavoca umzimba kubhekene nentsha yesibili. Ukufeza yonke imibandela, ngaphandle kwamaphutha ekwenzeni lo msebenzi, uzokwazi ukuthola imiphumela ephezulu. Yisebenzise njengosizo noma ithuluzi lokunqoba ithafa lamanani ahlanya ukuhlukahluka. Uma ungakakwamukeli lokhu kuvivinya, kwenze! Sikufisela inhlanhla namarekhodi amasha!

Usenemibuzo? Siyabuza kumazwana abekiwe. Sayithanda le nto - asinamahloni ngokuthumela kabusha

ikhalenda yemicimbi

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Bukela ividiyo: HOW TO FRONT SQUAT WITH PROPER FORM (Agasti 2025).

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