FRONT SQUAT
I-squat yangaphambili ayiwona umsebenzi lapho usekela ibha ngezandla zakho, kodwa i-squat lapho usekela ibha ngeshalofu ngaphezu kwamahlombe akho nezindololwane eziphakeme.
Uma ubambe i-barbell phambi komzimba wakho, kulula ukuthi ibha iqhubekele phambili lapho umzimba wakho ongaphezulu ugoqeka, ngakho-ke i-rack yangaphambili nokulawula umzimba kubalulekile. Ibha ibekwe eduze kwama-deltoid angaphambili kanye ne-clavicle, hhayi ezintendeni zezandla, futhi iminwe iyasiza ngokubeka indawo. Uma ungenalo uhla lwesihlakala lokunyakaza, sebenzisa ibhande noma ukubamba kwengalo ephambene, kodwa zilolonge endaweni yokubeka nokuphepha.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus
- Imisipha esekelayo
- Imisipha yesisu, i-erector spinae, umhlane ongenhla, ama-adductors
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Front Rack Squat
Ngingakwazi ukwenza ama-squats angaphambili uma izihlakala zami ziqinile?
Yehlisa izimfuneko zokunwetshwa kwesihlakala ngebhande noma ukubamba kwengalo ephambene. Vele uqiniseke ukuthi ibha ingaphezu kwamahlombe akho futhi izindololwane zakho zigcinwa ziphakeme.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Qondanisa i-rack nokuphakama kokuphepha
Lengisa ibha endaweni ephakeme yesifuba bese ubeka ukuphepha ngaphansi nje kokujula kokwehluleka. Zijwayeze ukuqopha ngaphambili nokubeka indawo ephephile ngebha engenalutho kuqala.
- 2
Ukudala i-rack yangaphambili phezu kwehlombe
Hamba ngaphansi kwebha, uphumule kuma-deltoid angaphambili futhi uphakamisele izindololwane zakho phambili. Beka izandla zakho zibe banzi kancane kunobubanzi behlombe futhi usebenzise iminwe emi-2 kuya kwemi-4 ukuze usize ngokuma kwebha.
- 3
Hlala uqonde uphakamise izindololwane
Dala umfutho wesisu bese ugoba amadolo akho nezihlanganiso zenyonga ndawonye. Beka unyawo lwakho lonke phansi, vumela amadolo akho alandele isiqondiso sezinzwani zakho, bese wehlela ekujuleni ngaphambi kokuba izindololwane zakho zehle.
- 4
Yima uqonde ngaphansi kwebha
Phushela phansi ngonyawo lwakho oluphakathi bese uqondisa amadolo akho nezinqulu ndawonye. Gcina izindololwane zakho ziphakeme, yima ngokugcwele, sondela endaweni yokubeka isinyathelo esisodwa ngesikhathi, hlola ibha kuwo womabili amahhuku, bese wehlisa.
FRONT RACK
Ibha ihlezi eshalofini ngenhla kwamahlombe akho, hhayi izihlakala zakho
Uma ubamba ibha ngezandla zakho, izihlakala nezindololwane zakho zizogoba ngokweqile futhi umzimba wakho ongaphezulu uzowa kalula. Hambisa amahlombe akho phambili kancane ukuze uvule indawo yokuthi ibha iphumule kuma-delts akho angaphambili.
Uma izihlakala zakho zingakhululekile, ungakwazi ukugoqa ibhande uzungeze ibha noma usebenzise ukubamba kwengalo ephambene. Kungakhathaliseki ukuthi ubambe kuphi, kufanele ugcine ukuphakama kwendololwane kanye nesikhungo sokudonsela phansi kwesokunxele nakwesokudla sebha.
Iphuzu elibalulekile: Indlela ozoyisebenzisa ngaso leso sikhathi: “Yima namahlombe nezindololwane zakho ngokumelene nodonga lwangaphambili.”
TORSO & BRACE
Kunokuba uphoqelele umzimba wakho ongaphezulu ukuthi ume mpo, vumela ibha ukuthi ihlale phakathi nonyawo lwakho.
Ngokuya ngohlobo lomzimba kanye nebanga lokunyakaza kweqakala, umzimba ongaphezulu ungatshekiswa ngokwezinga elithile. Ibha kufanele ilandelele phakathi nendawo yezinyawo zakho ngaphandle kokuncika kangangokuthi izindololwane zakho ziwa kanye nokujikeleza kwakho emuva.
Lapho umoya nokucindezela kwesisu kukhishwa phansi, ibha ivama ukugingqika. Qinisa i-torso yakho ngaphambi kokwehla i-rep ngayinye futhi ulawule ukuphefumula kwakho ngemva kwengxenye enzima yokukhuphuka.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izindololwane ziwela phansi
- Lokho okubonayo
- Ngesikhathi sokwehla noma ukukhuphuka, ibha igingqika ibheke eminweni bese ingemuva liyindilinga.
- Imbangela engaba khona
- I-rack yangaphambili ayizinzile noma ingemuva elingaphezulu nokucindezela kwesisu kukhathele.
- Indlela yokulungisa
- Yehlisa isisindo nokujula futhi usebenzise i-cue ukuletha izindololwane zakho odongeni olungaphambili.
Phakamisa futhi usekele ibha ngezandla zakho
- Lokho okubonayo
- Isihlakala sami sigotshwe kanzima futhi izintende zami nezindololwane zami zibuhlungu.
- Imbangela engaba khona
- Ibha ilenga ezandleni esikhundleni sokuphumula kuma-deltoid angaphambili.
- Indlela yokulungisa
- Buyisela ibha emahlombe akho bese usebenzisa iminwe embalwa noma into yokubamba ibhande.
Izithende ziphakanyisiwe futhi amadolo angena ngaphakathi
- Lokho okubonayo
- Phansi, ukucindezela konyawo kuya phambili futhi amadolo anyakaze aqonde ezinzwaneni.
- Imbangela engaba khona
- Ibanga lokuma/iqakala lokunyakaza noma umthwalo alifani.
- Indlela yokulungisa
- Yehlisa ukujula nesisindo futhi uzinzise lonke unyawo namadolo kuqala.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Goblet Squat
Funda ukucindezela komzimba okuphezulu nonyawo ngomthwalo wangaphambili.
I-Strap Front Squat
Yehlisa ukuqina kwesandla futhi uzijwayeze ukuphakama kwendololwane.
I-Empty Bar Front Squat
Phinda indlela yebha efanayo njengokubuya kwe-rack.
I-Progressive Front Squat
Ukukhula kancane kuphela lapho i-lag yangaphambili igcinwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala lapho ukwazi ukugcina ukucindezela kwendololwane nonyawo kuma-goblet squats kanye nebha engenalutho, futhi usebenzise umthwalo oshiya ibha ngaphezu kwamahlombe akho kamuva kusethi.
Bala
3–8 izikhathi
Setha kabusha ingcindezi yesisu njalo ukuphindaphinda
Isethi
3–5 amasethi
2–3 imizuzu yokutakula phakathi kwamasethi
Imvamisa
1-2 izikhathi ngeviki
Amavolumu ahlukene we-squat nokulungiswa
- Uma ubude bendololwane nendlela yebha kugcinwa, khulisa inani lokuphindaphinda kuqala.
- Uma uzwa ubuhlungu besandla, ukuwa komzimba ophezulu, noma ukuphakamisa isithende, yehlisa isisindo nokujula.
- Ukwehluleka ukuphinda kufanele kuzanywe ngaphakathi kwendawo yokubeka elungiselelwe ukuphepha.
Imibuzo evame ukubuzwa
Ingabe izindololwane kumele zihambisane naphansi?
I-engeli eqondile izohluka kuye ngohlobo lomzimba wakho, kodwa kufanele ibe phezulu ngokwanele ukuvimbela ibha ukuthi ingagingqiki iye phambili. Uma izindololwane zakho ziqhubeka nokuwa ngesikhathi wehla, yehlisa isisindo noma ukujula.
Ingabe ihlale iphephile emhlane wakho kune-back squats?
I-engeli yomthwalo nengaphezulu ingahluka, kodwa asikho i-squat esiphephe ngokuzenzakalelayo. Khetha ngokusekelwe ku-rack yangaphambili, ingcindezi yesisu, ububanzi bokunyakaza kanye nomlando wobuhlungu bomuntu siqu.
