BOX SQUAT
I-Box Squat: Finyelela ezinqeni ubuyele ebhokisini ngaphandle kokugoqa, bese ushayela unyawo lonke ukuze ume.
Nquma ububanzi bonyawo kanye ne-engeli yozwane, bese ubeka amaphuzu amathathu onyawo phansi. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Buyisela izinqulu zakho emuva bese uthinta ibhokisi elilawulwayo, bese uphusha phansi ngezinyawo zakho bese usukuma ngaphandle kokuphumuza umzimba wakho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa ukujula nesivinini futhi ulungise kabusha ingqikithi yokucindezela konyawo kanye nesiqondiso samadolo. Inkomba yokhiye: Finyelela ezinqeni ubuyele ebhokisini ngaphandle kokugoqeka, bese ushayela unyawo lonke ukuze ume.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus
- Imisipha esekelayo
- Izintambo, ama-adductors, amathole, umnyombo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuguquguquka/ukunwetshwa kokuhlangana kwedolo nenyonga
Ngabe nabaqalayo bangakwazi ukwenza ama-box squats?
Yehlisa ukujula nesivinini futhi ulungise kabusha yonke ingcindezi yonyawo kanye nesiqondiso samadolo. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Buyisela izinqulu zakho emuva bese uthinta ibhokisi elilawulwayo, bese uphusha phansi ngezinyawo zakho bese usukuma ngaphandle kokuphumuza umzimba wakho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa amaphuzu okusekela nezinto zokusebenza
Nquma ububanzi bonyawo kanye ne-engeli yozwane, bese ubeka amaphuzu amathathu onyawo phansi. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa okuhlangene
Lungisa izinqulu zakho nokucindezela kwesisu ndawonye ukuze amadolo akho alandele isiqondiso sezinzwani zakho. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
I-Performing Box Squats
Buyisela izinqulu zakho emuva bese uthinta ibhokisi elilawulwayo, bese uphusha phansi ngezinyawo zakho bese usukuma ngaphandle kokuphumuza umzimba wakho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
- 4
Hlala uqaphile bese uyabuya
Hofuza bese ubuyela kancane endaweni yokuqala. Kunokuba ucishe ukhiye amalunga akho noma ugxumele ku-rep elandelayo, phinda wenze ibhalansi bese uphinda.
UKUHLANGANYELA NOKUNDLELA
Yenza indlela yamandla ihambisane nokunyakaza kwe-squat kwebhokisi
Lungisa izinqulu zakho nokucindezela kwesisu ndawonye ukuze amadolo akho alandele isiqondiso sezinzwani zakho. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Thumela izinqulu zakho emuva bese uthinta ibhokisi elilawulwayo, bese uphusha phansi ngezinyawo zakho bese usukuma ngaphandle kokuphumuza umzimba wakho. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: Khombisa ukuzama ngaso leso sikhathi: “Khetha ububanzi bonyawo lwakho ne-engeli yozwane bese ubeka amaphuzu amathathu ezinyawo zakho phansi.”
RANGE&TEMPO
Ibanga elilawulekayo uhla olulungile lokunyakaza
Thola indawo yokugcina lapho kugcinwa khona i-torso nokuqondanisa kwamalunga kunokufinyelela ekugcineni. Noma yibuphi ububanzi obungaphezu kwalokho kungenzeka budalwe ngokuhlehla noma ukunyakaza okunxephezela.
Yenza isigaba sokukhuphula ngenhloso futhi isigaba sokwehlisa silawulwa imizuzwana engu-2-3. Uma ungakwazi ukugcina i-trajectory efanayo kuze kube yimpinda yokugcina, yehlisa isisindo noma inombolo yezimpinda.
KEY MOVEMENT CUE
Finyelela ezinqeni ubuyele ebhokisini ngaphandle kokuwa, bese ushayela unyawo lonke ukuze ume.
Le nkhomba inika ama-quadriceps, i-gluteus maximus indlela ephindaphindwayo kuyilapho ama-hamstrings, ama-adductors, amathole, umongo asekela isikhundla. Yisebenzise ngaphambi kokwengeza isivinini, umthwalo, noma ububanzi.
Qhathanisa izimpinda zokuqala nezokugcina ukusuka ku-engeli yekhamera ewusizo kakhulu. Uma indlela ehlanganyelwe, ibhalansi, noma i-tempo ishintsha, qeda isethi noma unciphise ubunzima ngaphambi kokuyiphinda.
Iphuzu elibalulekile: Izinga lokuzilolonga: Finyelela ezinqeni ubuyele ebhokisini ngaphandle kokugoqa, bese ushayela unyawo lonke ukuze ume.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-Box Squat: Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Izithende ziyantanta noma amadolo awele ngaphakathi
- Imbangela engaba khona
- Ukukhathala sekunqwabelene, noma umthwalo, isivinini, nobubanzi bokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Yehlisa ukujula nesivinini futhi ulungise kabusha ingqikithi yokucindezela konyawo kanye nesiqondiso samadolo. Inkomba yokhiye: Finyelela ezinqeni ubuyele ebhokisini ngaphandle kokugoqeka, bese ushayela unyawo lonke ukuze ume.
I-Box Squat: Ugeje umlenze wokubuya
- Lokho okubonayo
- Uma ubuyela endaweni yokuqala, ijubane liyakhuphuka ngokuzumayo bese ugxumela ku-rep elandelayo.
- Imbangela engaba khona
- Ucabanga kuphela isigaba sokusebenza njengomsebenzi noma ugxile ekushayeni inombolo yakho oyihlosile yezimpinda.
- Indlela yokulungisa
- Nikeza imizuzwana engu-2-3 ukuze uthole ukubuyisela, bese uphinda umise indawo yokuqala ngaphambi kokuqala impinda elandelayo.
I-Box Squat: Ukulahlekelwa ukuphefumula kanye nokuqina komzimba
- Lokho okubonayo
- Indawo yezimbambo ne-pelvis iyashintsha engxenyeni yesibili yokuphindaphinda, futhi amandla agxilwe entanyeni noma emhlane ophansi.
- Imbangela engaba khona
- Ngizamile ukugcina ukucindezela kwesisu kulo lonke isethi noma ngibambe umoya wami isikhathi eside kakhulu.
- Indlela yokulungisa
- Setha kabusha umoya wakho kafushane endaweni ephephile ngokuphindaphinda ngakunye bese uqeda isethi uma ukuqondanisa kungabuyi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Beka ukuzinza nobubanzi kuqala
Yehlisa ukujula nesivinini futhi ulungise kabusha yonke ingcindezi yonyawo kanye nesiqondiso samadolo. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nokulayisha
Uma ungaphinda ukujula okufanayo nebhalansi, khulisa inani lokuphindaphinda, bese ulayisha. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa ukujula nesivinini futhi ulungise kabusha yonke ingcindezi yonyawo kanye nesiqondiso samadolo. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Uma ungaphinda ukujula okufanayo nebhalansi, khulisa inani lokuphindaphinda, bese ulayisha. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
6~12 izikhathi × 3~4 amasethi
Gcina ukuma kuyafana kuzo zonke izimpinda, ushiye izimpinda ezi-2 kuye kwezingu-3.
Ikhono
6~12 izikhathi × 3~4 amasethi
Engeza ukumisa isikhashana noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini ngemva komnyakazo wokunxephezela.
- Uma ungakwazi ukuphinda ukujula okufanayo kanye nebhalansi, wandise inani lokuphindaphinda, bese umthwalo
- Uma ubuhlungu bukhula endaweni efanayo noma ukungakhululeki kwamalunga kuhlala kuze kube iseshini elandelayo, yehlisa umthwalo kanye nenani lamasethi amasonto onke.
- Beka kuqala ukuqondanisa, ukubuyisela okulawulwayo, nobubanzi obungenabuhlungu ngaphezu kwenani lokuphindaphinda.
Imibuzo evame ukubuzwa
Yiluphi uhlobo lokunyakaza okufanele ngilusebenzise?
Sebenzisa ngezinga lapho uzwa khona ukungezwani kusisipha okuhlosiwe futhi ugcine i-torso nokuqondanisa kwamalunga. Uma umklomelo uvela endaweni ejulile noma ephakeme, iphoyinti elingaphambili liwububanzi bamanje obusebenzayo.
Ngingasikhulisa nini isisindo noma izinga lobunzima?
Uma ungaphinda ukujula okufanayo nebhalansi, khulisa inani lokuphindaphinda, bese ulayisha. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
