GOBLET SQUAT JUMP
Ama-Goblet jump squats akuwona umsebenzi lapho weqela phezulu ngenkathi ubambe ama-dumbbell asindayo, kodwa umsebenzi wamandla lapho uphusha khona ngokushesha ngomthwalo olula kanye nomhlaba ngokuzinzile.
Ukugxuma kwe-squat ngenkathi ubambe ama-dumbbell phambi kwesifuba sakho kungangeza umthwalo owengeziwe emandleni akho aphansi, kodwa futhi kwandise umthelela wokufika kanye nobungozi bokuwisa okokusebenza. Okokuqala, phatha kahle ukweqa nokuhla kwesisindo somzimba wakho, bese uqala ngokugxuma okuphansi ngomthwalo olula ogcina ama-dumbbell emile esifubeni sakho.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus, amathole
- Imisipha esekelayo
- Izintambo, umnyombo, iziqinisi zeqakala
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Umthwalo wangaphambili ugxume ume mpo
Kufanele abe nzima kangakanani ama-dumbbell?
Umthwalo olula ongacishe ulondoloze isivinini kanye nokufika kokugxuma kwesisindo somzimba kufanelekile. Ukuqondiswa ikhwalithi yokunyakaza kunezilinganiso ezigxilile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ihlola ukufikela kwesisindo somzimba nemithwalo elula
Okokuqala hlola ukuthi ungakwazi yini ukweqa i-bodyweight squat ngokuthula. Ngama-dumbbell, khetha izisindo ezilula kakhulu ongazibamba esifubeni sakho kukho konke ukuphindaphinda.
- 2
Ukudala ukwehla okufushane, okusheshayo
Bamba ama-dumbbell esifubeni sakho izinyawo zakho zihlukene ngobubanzi behlombe. Ngokushesha kodwa ngokulawulwa gobisa amadolo nezinqulu zakho ukuze ulungele ukugxuma.
- 3
Ukwelula amaqakala, amadolo, nezinqulu ndawonye
Gxuma uqonde ngokucindezela ngokuqinile lonke unyawo phansi, uqondise wonke amalunga amathathu ndawonye. Ungawajikijeli ama-dumbbells ngezingalo zakho noma uwaphakamise esifubeni sakho.
- 4
Ukufika Kuthule Nokusetha Kabusha
Thinta kancane ingaphambili nonyawo lwakho oluphakathi nendawo, bese uhlukanisa isisindo sakho sifike esithendeni sakho. Gobisa amadolo akho nezinqulu ukuze ubambe ukushaqeka futhi uphinde uthole ibhalansi ngaphambi kokuqala impinda elandelayo.
LIGHT LOAD, FAST INTENT
Sebenzisa umthwalo kuphela kuze kube yilapho gxuma ukuphakama nekhwalithi yokufika yehla
Ukuqeqeshwa kwamandla kuhlose ukukhiqiza amandla ngokushesha kunesisindo ngokwaso. Uma ama-dumbbell enyakaza noma ukugxuma kwakho kuhamba kancane kunomzimba wakho ongenalutho, kungumthwalo oweqile.
Uma ukukhathala kunqwabelana, qedela isethi futhi ululame ngokwanele kunokwandisa inani lezimpinda.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Phakamisa kancane, phusha ngokushesha, futhi uhlale ngokuthula.”
LANDING
Ukufika kuyikhono elizimele, hhayi ukulungiselela ukweqa okulandelayo
Uma amadolo akho ewela ngaphakathi noma izithende zakho zishaya phansi kanzima, awukutholi ukushaqeka okwanele. Qondanisa izinyawo namadolo akho bese uthumela i-pelvis yakho emuva.
Kunokubopha okuqhubekayo, iqala ukwenziwa ngokuma ekuphindaphindweni ngakunye ukuhlola ukuqondanisa.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isivinini sokugxuma esinensayo esinama-dumbbell asindayo
- Lokho okubonayo
- Cishe akukho gxuma futhi i-torso iwela phambili.
- Imbangela engaba khona
- Ukuzilolonga kwamandla kuye kwandiswa kwaba ngama-squats amandla.
- Indlela yokulungisa
- Yehlisa ama-dumbbell kakhulu noma ubuyele kusisindo somzimba wakho ukuze ululame ngokushesha.
Ama-dumbbell ashaya esifubeni
- Lokho okubonayo
- Ama-Dumbbells ashaya isilevu noma esifubeni ngesikhathi sokusuka nokufika.
- Imbangela engaba khona
- Ukubamba kwakho akuzinzile noma uphonsa i-dumbbell ngengalo yakho.
- Indlela yokulungisa
- Bamba ama-dumbbell esifubeni sakho futhi usebenzise imithwalo elula.
Ukufika ngamadolo avaliwe
- Lokho okubonayo
- Umsindo wokufika uphezulu futhi ungawuzwa umthelela emadolweni akho nasemhlane ophansi.
- Imbangela engaba khona
- Iqakala, idolo, namalunga enyonga awakwazi ukumunca ukushaqeka.
- Indlela yokulungisa
- Zijwayeze ukuhlala ngokuthula ngokwehlisa ukuphakama kwakho kokugxuma bese ugoba kahle amalunga akho amathathu.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Squat futhi Ufinyelele
Funda indawo engcwele esheshayo ephindwe kathathu ngaphandle kokugxuma.
I-Bodyweight squat jump
Prakthiza ukuhlalisa okuthulile nokusetha kabusha.
Ukugxuma kwegobolondo elikhanyayo
Funda ukubamba i-dumbbell ngokugxuma okuphansi.
I-Goblet Jump ephindaphindiwe
Khulisa ukuqhubeka kuphela uma ikhwalithi yokufika igcinwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ngemva kokufudumala, beka lapho ukukhathala kuphansi, namasethi okugcina asekelwe kusivinini sokugxuma nekhwalithi yokufika kunokushiswa kwemisipha.
Bala
3-6 izikhathi
Setha kabusha ngemva kokufika ngakunye okuphindaphindiwe
Setha
3–5 amasethi
90–180 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1–2 izikhathi ngeviki
Inombolo elungisekayo yoxhumana nabo abanokuqeqeshwa okuhlukile kwe-jump
- Khulisa ama-reps kuphela uma isivinini sokugxuma kanye nokufika okuthulile kugcinwa.
- Uma uhlangabezana nokugedla kwe-dumbbell noma ukuwa kwedolo, yehlisa isisindo ngokushesha.
- Ungazami ukuphindaphinda umkhawulo ngaphansi kokukhathala.
Imibuzo evame ukubuzwa
Ngingakwazi ukugijima ngokushesha ngokulandelana?
Okokuqala, zilolonge ngokumisa ngemva kokuphindaphinda ngakunye. Ukuphindaphinda okulandelanayo kusetshenziswa kuphela lapho ukuqondanisa nomsindo kugcinwa.
Ingabe lokhu kungenziwa esikhundleni sama-squats ukuze kuzuze imisipha?
Inhloso enkulu ngamandla. I-Hypertrophy namandla amakhulu kungase kudinge umthamo we-squat olawulwa ngokuhlukile.
