BULGARIAN SPLIT SQUAT
I-Bulgarian split squat iyi-squat ehlangothini olulodwa lapho ulawula khona isikhungo sakho samandla adonsela phansi ngomlenze wakho wangaphambili, kunokuba uphushele phezulu ngomlenze wakho wangemuva.
Uma ubeka unyawo lwakho lwangemuva ebhentshini, umlenze wakho wangaphambili usekela isisindo esiningi futhi uqeqesha ngisho nebhalansi yakho yesokunxele nesokudla. Lungisa ubude bebhentshi kanye nebanga lonyawo lwangaphambili ukuze livumelane nohlobo lomzimba wakho, futhi ugcine lonke unyawo lwakho lwangaphambili luphansi futhi ugcine amadolo nezinzwani zakho zihamba ngendlela efanayo. Kunokuba uphakamise ama-dumbbell kusukela ekuqaleni, kungcono ukuvikela ibanga elizinzile kuqala.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus
- Imisipha esekelayo
- Izintambo, i-gluteus medius, ama-adductors, amathole
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Isikwethi esinohlangothi olulodwa
Ingabe idolo langaphambili lingadlulela ngale kwezinzwane?
Uma izithende zakho zihlangene, amadolo akho alandela isiqondiso sezinzwani zakho, futhi abukho ubuhlungu, ungaqhubekela phambili. Beka phambili ukucindezela konyawo nokuqondanisa uhlangothi nohlangothi ngaphezu kokuma kwamadolo ngokuphelele.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Inquma ubude bebhentshi nebanga lonyawo lwangaphambili
Yima phambi kwebhentshi elizinzile ekuphakameni kwamadolo noma nxazonke bese uphakamisa ingaphezulu lonyawo olulodwa. Uma wehla, lungisa unyawo lwakho lwangaphambili lube ibanga lapho unyawo lwakho lwangaphambili luhlala ndawonye futhi i-pelvis yakho ingasonti.
- 2
Ukuqondanisa i-torso phezu kwezinyawo zangaphambili
Cindezela phansi ngesisekelo sezinzwani ezinkulu nezincane zonyawo lwangaphambili nesithende. Gqoka izimbambo zakho kanye ne-pelvis bese ubheka phansi ngqo.
- 3
Ukwehlisa idolo langaphambili ne-pelvis ndawonye
Hogela umoya, vumela idolo lakho langaphambili lilandele isiqondiso sezinzwani zakho bese wehlisa idolo lakho elingemuva liye phansi. Yehla kuphela ekujuleni lapho ungakwazi ukunyakazisa uye phambili.
- 4
Phusha phansi ngonyawo lwakho lwangaphambili
Exhale bese ucindezela lonke unyawo lwangaphambili phansi ukuze ubuyele endaweni yokuqala. Ungakhahleli ibhentshi ngonyawo lwakho lwangemuva noma uphakamise umzimba wakho ongaphezulu ngokuzumayo.
FRONT-FOOT CONTROL
Isamba sokucindezela kwezinyawo zangaphambili kanye nokuqondisa kwamadolo kuyimibandela yokuphindaphinda
Uma unyawo lwangaphambili luseduze kakhulu, kulula ukuphakamisa isithende noma ukulahlekelwa ibhalansi, futhi uma unyawo lwangaphambili lukude kakhulu, i-pelvis ingase isakaze ngokweqile. Beka ibanga lakho ekumeni kwakho kwangempela kokwehlisa kunobude bonyawo.
Ukuthi izinyawo zakho ziwela ngaphakathi noma ngaphandle kubaluleke kakhulu kunokuthi amadolo akho angaphambili kwezinzwane zakho. Qinisekisa ukuthi amadolo akho nezinzwane zesibili zibheke ngendlela efanayo.
Iphuzu elibalulekile: Khombisa ukuzama ngokushesha: "Cindezela i-tripod yonyawo lwakho lwangaphambili bese wehlisa idolo lakho elingemuva."
TORSO ANGLE
I-engeli yomzimba ephezulu ilungisiwe, kodwa ingalungiswa ukuze ihambisane nohlobo lomzimba wakho kanye nemigomo.
Ukuncika kancane phambili kungakhuphula ukubandakanyeka kwe-hip, futhi ukuma okuqondile kulula ukugxila kuma-quadriceps. Kunoma yikuphi, i-torso yakho ne-pelvis kufanele kutsheke ndawonye kunokuba nje umgogodla wakho ophansi.
Uma i-pelvis yakho iphendukela ohlangothini olulodwa njengoba wehla, yehlisa ukujula futhi ubambe kancane usekelo ukuze uzilolonge ukulinganisela kuqala.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Phusha ibhentshi phezulu ngonyawo lwangemuva
- Lokho okubonayo
- Ngokuphindaphinda ngakunye, imilenze yangemuva iyashuba futhi umzimba uya phambili.
- Imbangela engaba khona
- Isikhungo sezinyawo zangaphambili sokudonsela phansi asizinzile noma unyawo lwangaphambili lusondele kakhulu ebhentshini.
- Indlela yokulungisa
- Hambisa unyawo lwakho lwangaphambili kancane phambili futhi usebenzise unyawo lwakho lwangemuva kuphela njengosizo lwebhalansi.
Idolo langaphambili liwela ngaphakathi
- Lokho okubonayo
- Idolo lami liya ngaphakathi liqonde kuzwane wami omkhulu lapho ngehla noma ngikhuphuka.
- Imbangela engaba khona
- Isisindo nokujula kudlula ikhono lamanje lokuzinzisa ngokuhlanganyela kwe-hip.
- Indlela yokulungisa
- Yehlisa isisindo nokujula futhi ulethe amadolo akho ngasezinzwaneni zakho zesibili.
I-pelvis izungeza ohlangothini olulodwa
- Lokho okubonayo
- Kusuka ngaphambili, umugqa okhalo uyayehlela kanye nenqulu eyodwa iwela emuva.
- Imbangela engaba khona
- Ibhentshi liphakeme noma kunomehluko omkhulu kubhalansi yesokunxele nesokudla kanye nobubanzi bokunyakaza.
- Indlela yokulungisa
- Phinda ububanzi i-pelvis yakho ibheke phambili, usebenzisa ukusekela okuphansi futhi usebenzisa izandla zakho ukusiza ngokulinganisela.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Squat Yokuhlukaniswa Okusekelwe
Beka unyawo lwakho lwangemuva phansi futhi usebenzise izandla zakho ukusiza ngokubhalansisa.
I-Bodyweight Bulgarian Split Squat
Funda ingcindezi yangaphambili kanye nokuqondanisa kwe-pelvic.
I-Goblet Bulgarian Split Squat
Beka isisindo phambi kwesifuba sakho futhi uqinise i-torso yakho.
I-Dumbbell Bulgarian Split Squat
Khulisa isisindo ezandleni zombili kodwa ugcine ukufinyelela kuzinhlangothi zombili okufanayo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Uma usunethezekile ngama-reps esisindo somzimba emlenzeni ngamunye, qala ngama-dumbbell alula futhi wenze uhlangothi lwakho olubuthakathaka kuqala, amasethi afanayo nama-reps nhlangothi zombili.
Bala
6–12 izikhathi ngayinye
Yehla imizuzwana engu-2-3, gcina ingcindezi yangaphambili
Isethi
2–4 imisa ngayinye
60–120 imizuzwana yokululama ngemva kokwenza izinhlangothi zombili
Imvamisa
1-2 izikhathi ngeviki
Ivolumu ye-squat ne-lunge kuhlangene
- Uma izinhlangothi zombili zigcina ukujula nesivinini esifanayo, khulisa inani lokuphindaphinda kuqala.
- Uma ulahlekelwa ibhalansi noma amadolo akho awela ngaphakathi, yehlisa isisindo nokujula.
- Uma uzwa ubuhlungu obubukhali emadolweni akho noma emalungeni e-hip, yima uphinde uhlole ibanga lonyawo lwakho nobude bebhentshi.
Imibuzo evame ukubuzwa
Ingabe ukuphakama kwebhentshi elingemuva kungcono?
Cha. Uma iphakeme kakhulu, kulula ku-pelvis yakho kanye nomhlane ophansi ukunxephezela. Qala kusukela ekuphakameni okuphansi okunethezekile onyaweni lwakho lwangemuva futhi ikuvumela ukuthi ugcine izinqulu zakho ziqondile.
Imuphi umlenze okufanele ngiqale ngawo?
Uma kukhona umehluko phakathi kwesobunxele nesokudla, qala ngohlangothi olubuthakathaka futhi uqedele ngenani elifanayo lokuphindaphinda futhi ububanzi ohlangothini oluqinile. Uma umehluko mkhulu, thuthukisa ukulinganisa kokunyakaza ngaphambi kwesisindo.
