COSSACK SQUAT
Ama-Cossack squats awawona ama-stretch lapho uklebhula khona phansi ngangokunokwenzeka eceleni, kodwa kunalokho i-squat engemuva lapho uhlala khona ngomlenze owodwa futhi ulawula ubude bama-adductors ngakolunye uhlangothi.
I-Cossack squat: Yima ubanzi futhi uhambise isisindo sakho ohlangothini olulodwa, ugobe umlenze wakho osebenzayo ujule futhi welule umlenze ohlukile. Njengoba uhla lwe-hip ne-ankle lokunyakaza namandla ahlangene ludingeka ngesikhathi esisodwa, asikho isidingo sokwehlisa izinqe zakho eduze naphansi kusukela ekuqaleni. Bamba i-rack noma uhlaka lomnyango futhi ufunde kusukela ebangeni eligcina ukuphakama kwe-pelvis yakho yesokunxele nesokudla kanye nesiqondiso sedolo lakho elisebenzayo.
- Imisipha eyinhloko
- Ama-Adductors, ama-quadriceps, i-gluteus maximus
- Imisipha esekelayo
- Gluteus medius, hamstrings, amathole, umongo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-lateral unilateral squat
Ingabe izinzwane zomlenze owandisiwe kufanele ziphakanyiswe?
Ukuphakamisa kungenzeka kuye ngokujula, kodwa akudingekile. Beka kuqala ukuqondisa kwesithende namadolo nokunethezeka kwe-hip.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukudala ukuma okubanzi nokuzinzile
Beka izinyawo zakho zibe banzi kunobubanzi behlombe bese uphendulela izinzwane zakho ngaphandle ngokukhululeka. Khetha ububanzi obuvumela ukuthi lonke unyawo lwakho luthinte phansi futhi lungampintshi igroin yakho.
- 2
Ukushintsha isisindo sakho sibe ngonyawo olulodwa
Homa umoya, uqinise i-torso yakho bese uhambisa i-pelvis yakho onyaweni olulodwa. Idolo lakho elisebenzayo lilandela uzwane lohlangothi olufanayo futhi umlenze ophambene unwetshiwe.
- 3
Ukulungisa unyawo oluhlangene kanye ne-pelvis
Njengoba ujula, ungakwazi ukuphendulela izinzwane zomlenze onwetshiwe ubheke ophahleni, kodwa ugcine isithende phansi. Yima ngaphambi kokuba i-pelvis yakho igingqike noma i-torso yakho ijikeleze ngokweqile.
- 4
Phusha ngonyawo olusebenzayo ukuze ubuyele enkabeni
Phushela phansi ngawo wonke unyawo lomlenze wakho ogobile, ugudluze ukhalo lwakho ulibhekise maphakathi. Uma usubuyise ibhalansi yakho ngokugcwele, phinda ngakolunye uhlangothi.
SQUAT THE WORKING LEG
Emilenzeni egobile, amadolo nezinzwani kufanele kulandele indlela efanayo
Uma ingaphakathi lonyawo olusebenzayo ligoqeka ngenkathi i-pelvis ihanjiswa eceleni, idolo lingase lijike nalo. Gcina ingcindezi esithendeni, ibhola lesithupha, kanye nebhola likazwane.
Ngaphambi kokwandisa ukujula, qiniseka ukuthi idolo lakho elisebenzayo libheke ezinzwaneni zakho futhi izithende zakho zihlangene.
Iphuzu elibalulekile: Khombisa ukuzama njengamanje: "Hlala ngonyawo olulodwa bese ubuya ngonyawo olufanayo."
CONTROL THE LONG LEG
Umlenze owandisiwe ucindezela phansi ngokuqhubekayo kunokuzelula kancane
Beka isithende sakho esiphambene phansi bese welula umlenze wakho wonke ukuze ulawule ukungezwani kwe-adductor. Ukuzungezisa uzwane kulungiswa ngokuya ngebanga lokunyakaza.
Uma i-groin yakho ishaya noma i-pelvis yakho igingqikela ohlangothini olulodwa, yehlisa ububanzi nokujula futhi usebenzise ukuhluka okuphezulu kokuhlala kwebhokisi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isithende somsebenzi siphakanyiselwe ukujula
- Lokho okubonayo
- Isithende esisohlangothini olugobile siyakhuphuka futhi isisindo sishintshela ezinzwaneni.
- Imbangela engaba khona
- Iqakala liye lajula kunobubanzi bokunyakaza.
- Indlela yokulungisa
- Yehlisa ukujula noma ubambe ukwesekwa bese uphinda inqobo nje uma unyawo lunakekelwa.
Idolo lomlenze oweluliwe ugoqelwe ngaphakathi
- Lokho okubonayo
- Amadolo nezinzwane zibheke ezinhlangothini ezihlukene kanti inyonga isontekile.
- Imbangela engaba khona
- Ukujikeleza kwezinyawo okuphoqelelwe kanye nokuma kwe-hip.
- Indlela yokulungisa
- Lungisa idolo nozwane lomlenze onwetshiwe ohlangothini olufanayo futhi unciphise ukuma kwakho.
Ihambisa i-recoil phakathi nendawo
- Lokho okubonayo
- Uma ushintsha kwesokunxele nakwesokudla, i-pelvis igxuma futhi izinyawo ziyanyakaza.
- Imbangela engaba khona
- Ngabuyela emuva naphambili njengokwelula ngaphandle kokuqeda ukuphindaphinda ngakunye.
- Indlela yokulungisa
- Buyela ngokugcwele phakathi nendawo ukusuka kolunye uhlangothi ukuze usethe kabusha ibhalansi futhi uqale ngakolunye uhlangothi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Lateral weight shift
Goba amadolo akho kancane futhi ufunde ukucindezela konyawo lwesokunxele nesokudla.
Sekela i-Cossack Squat
Isiza ibhalansi nokujula ngezandla zakho.
Ibhokisi le-Cossack Squat
Izinhlangothi zesobunxele nesokudla zime ngokuphakama okufanayo.
I-Bareback noma i-Goblet Cossack
Yehlisa usizo noma engeza umthwalo lapho ukuqondanisa kugcinwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Uma uhla lwesokunxele nesokudla lokunyakaza luhlukile, qala ngohlangothi olungajulile njengendinganiso futhi wenze kusukela ohlangothini olubuthaka. Ukujula nokuphindaphinda izinga kuyahlukaniswa kuye ngokuthi uyisebenzisela ukufudumala noma ukuqeqeshwa kwamandla.
Inani lezikhathi
5–10 izikhathi ngayinye
Setha kabusha ngaso sonke isikhathi ukusuka kwesokunxele, kwesokudla naphakathi
Setha
2–4 imisa ngayinye
60–120 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
1-3 izikhathi ngeviki
Isethi yokuhamba kancane ilungiswe ngokwehlukana
- Uma unyawo lonke namadolo kugcinwa, kancane kancane wandise ukujula.
- Uma ukugwaza kwe-groin, ukuphakamisa isithende, noma ukuguquka kwe-recoil kwenzeka, yehlisa ububanzi nobubanzi.
- Ungaphoqeleli izinhlangothi zombili ekujuleni okufanayo, qondanisa nohlangothi ongakwazi ukululawula.
Imibuzo evame ukubuzwa
Ingabe izinqulu zakho kufanele zehliswe eduze naphansi?
Cha. Ibanga elifanele lamanje ukujula okugcina ukuqondiswa kwalo lonke unyawo, umgogodla, namadolo.
Ihluke kanjani kumaphaphu aseceleni?
Ama-squats e-Cossack avame ukubandakanya ukuhlala ujule ohlangothini olulodwa futhi anwebe umlenze ophambene ngendlela ebanzi egxilile. Amaphaphu aseceleni ngokuvamile ahlanganisa isinyathelo sonyawo.
