DUMBBELL SUMO SQUAT
I-dumbbell sumo squat ayiwona umsebenzi lapho ubeka khona ama-dumbbell phansi, kodwa i-squat lapho ulenga khona ama-dumbbell ngokuzinzile phakathi kwezingalo zakho futhi uhlale phansi ngendlela ongakwazi ngayo ukulawula umzimba wakho ophansi.
Uma uhlezi endaweni ebanzi ubambe i-dumbbell eyodwa ngaphansi kwakho ngazo zombili izandla, umthwalo osezingalweni zakho nomzimba wakho uzozizwa uhlukile kunokwehluka kwe-goblet lapho ubambe i-dumbbell phambi kwesifuba sakho. Uma ama-dumbbell ethinta phansi kuqala, ungasabalalisi ukuma kwakho noma uziphoqe endaweni yokuma. Gcina ukuqondisa okuphelele kwezinyawo namadolo futhi uzuze uhla lokunyakaza kuphela ngeplathifomu ephansi ezinzile uma kudingeka.
- Imisipha eyinhloko
- Ama-Quadriceps, i-gluteus maximus, ama-adductors
- Imisipha esekelayo
- Izintambo, amathole, umnyombo, izingalo
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Dumbbell Wide Squat Elengayo
Ihluke kanjani ku-sumo goblet squat?
Ama-Dumbbell sumo squats abeka isisindo ngaphansi kwezingalo, enza izimfuno ezahlukene ze-torso nokubamba. Ukuhluka kwe-goblet kubambe ama-dumbbell phambi kwesifuba sakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Phakamisa futhi ubeke phakathi ama-dumbbell ngokuphepha
Phakamisa ama-dumbbell ekuphumuleni okuphezulu noma uwabambe ngokuvikelekile ngamahinge e-hip. Qinisekisa ukuthi ubambe ngezandla ezimbili nokuthi ama-dumbbell angaphansi komugqa ophakathi nomzimba wakho.
- 2
Ukudala ukuma okubanzi ngonyawo lonke ndawonye
Beka izinyawo zakho banzi kunamahlombe akho bese uphendulela izinzwane zakho ngaphandle ngokukhululeka. Thola ububanzi obugcina ikhothamo lezinyawo zakho ngaphandle kokuthi ama-dumbbell ashaye imilenze yakho.
- 3
Hlala nama-dumbbell uqonde
Dala ukucindezela kwesisu bese ugoba amadolo akho nezihlanganiso zenyonga ndawonye. Ama-dumbbell ehliswa buthule ngaphansi kwezingalo zakho futhi amadolo akho alandela isiqondiso sezinzwani zakho.
- 4
Phusha ukuze ume futhi uhlale phansi ngokuphepha
Phusha unyawo lwakho lonke phansi, uqondise amadolo akho nezinqulu ndawonye. Ekupheleni kwesethi, beka ama-dumbbell kokusele ngamahinge e-hip kanye nokugoba kwamadolo ngaphandle kokuzungeza umhlane wakho.
WEIGHT CLEARANCE
Ungashintshi uhla oluhlangene ngisho noma singekho isikhala esanele phakathi kwama-dumbbell naphansi
Uma ama-dumbbell ethinta phansi kuqala, ungama ngaleso sikhathi. Uma udinga ukufinyelela okwengeziwe, sebenzisa izinkundla ezimbili ezingasheleli ezinobude obufanayo, kodwa qiniseka ukuthi zibanzi ngokwanele.
Ukuma esitakini esingazinzile samadiski noma ukuvumela ama-dumbbell agxume phansi kuphuka kokubili ibhalansi nokungezwani.
Iphuzu elibalulekile: Isihluthulelo esizosetshenziswa ngaso leso sikhathi: “Ama-Dumbbells aqondile, izinyawo namadolo abheke ohlangothini olufanayo.”
GRIP & TORSO
Qedela isethi yakho ngaphambi kokuba ukukhathala kushintshe ifomu lakho
Uma izandla zakho zikhululekile, amahlombe akho angase agingqike futhi ama-dumbbell angase asuke ngapha nangapha. Bamba izandla zombili ngokulinganayo, ngaphandle kokuzeqa.
Uma ingalo yakho yangaphambili ikhawulelwe kuqala ngama-dumbbell asindayo, ukukhetha ukuhluka kwe-goblet noma ukuhluka kwe-barbell kungase kuhambisane nezinjongo zakho zokuqeqesha umzimba ophansi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ama-Dumbbells ashaya phansi ngokuphindaphindiwe
- Lokho okubonayo
- Umsindo onomthelela uzwakala usuka phansi ngakunye bese umzimba ugxuma ubheke phezulu.
- Imbangela engaba khona
- Beka phambili ukujula ngaphezu kobude be-dumbbell noma ukushuba kokukhulula.
- Indlela yokulungisa
- Yima ngaphambi nje kwezansi futhi uthole indawo endaweni ezinzile uma kunesidingo.
Amadolo abheke ezinzwaneni
- Lokho okubonayo
- Uma wehla noma ukhuphuka, amadolo ayahlanganiswa futhi amakhothamo ezinyawo ayawa.
- Imbangela engaba khona
- Ububanzi, i-engeli yozwane nesisindo akufani nokulawula kwamanje.
- Indlela yokulungisa
- Yehlisa isisindo nokujula bese usondeza amadolo akho ozwaneni lwakho lwesibili.
I-Dumbbell ichema emlenzeni owodwa
- Lokho okubonayo
- I-Torso itshekile futhi ingcindezi eyengeziwe ibekwa onyaweni olulodwa.
- Imbangela engaba khona
- Ukubamba phakathi kwezandla zombili ku-asymmetrical noma ama-dumbbell ayazamazama ngenxa yokukhathala.
- Indlela yokulungisa
- Lungisa kabusha ukubamba kwakho, beka phakathi ama-dumbbell phakathi kwezinyawo zakho, futhi uphinde.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-squat ebanzi yesisindo somzimba
Funda ukuqondanisa unyawo namadolo.
I-Dumbbell Ekhanyayo Sumo Squat
Zijwayeze indlela ye-dumbbell eqondile.
I-Platform Dumbbell Sumo Squat
Inyusa ngokuphephile ububanzi bokunyakaza kuphela lapho kudingeka.
I-Tempo Dumbbell Sumo Squat
Yehlisa ukuthuthumela ngokwehla kwemizuzwana emi-3.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Uma inhloso yakho ingumzimba ophansi hhayi ingalo, khetha isisindo esifanele kanye nebanga lokuphindaphinda ngaphambi kokuba ukubamba kwakho kukhawulele ifomu lakho. Asikho isidingo sokuphindaphinda nokwakha ivolumu eyeqile ngama-squats ajwayelekile e-sumo goblet.
Bala
8–15 izikhathi
Lawula ama-dumbbell ngaphandle kokuthuthumela
Isethi
2–4 amasethi
60–120 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1–2 izikhathi ngeviki
Hlanganisa ivolumu namanye ama-squats
- Uma ukucindezela konyawo kanye nomugqa wesikhungo se-dumbbell kugcinwa, khulisa inani lokuphindaphinda kuqala.
- Uma ushaya phansi, yeka ukubamba kwakho, noma ugoqe amadolo, wehlise isisindo nokujula.
- Iplatifomu kufanele isetshenziswe kuphela lapho kuqinisekiswa ukuphakama okufanayo, ububanzi obanele kanye nezakhiwo ezimelene nokushelela.
Imibuzo evame ukubuzwa
Ngingakwazi ukuma kudiski?
Cabanga kuphela lapho ama-dumbbell ethinta phansi futhi ububanzi bakho bunomkhawulo. Ipulatifomu enobude obulinganayo ebanzi futhi engasheleli kakhulu kunenqwaba yamadiski iphephe kakhudlwana.
Kufanele ngibeke izinyawo zami ububanzi obungakanani?
Izinga ububanzi obuvumela ama-dumbbell ukuthi agcine unyawo oluphelele nokuqondisa kwamadolo kanye nokunethezeka kwe-hip ngaphandle kokushayisana nemilenze.
