GOBLET SQUAT
Ama-Goblet squats akuwona umsebenzi lapho ubambe khona ama-dumbbell ukude, kodwa kunalokho funda iphethini ye-squat enesisindo esiseduze nesifuba sakho.
Uma ubambe ikhanda le-dumbbell eyodwa noma uphondo lwe-kettlebell phambi kwesifuba sakho, umthwalo wangaphambili uzosiza ukulinganisa umzimba wakho ongaphezulu futhi kwenze kube lula ukufunda indlela ye-squat. Lapho izinto ezisetshenziswayo zisuka kude nomzimba wakho, izingalo zakho nomhlane wakho ziba nkulu, ngakho gcina izindololwane zakho ziseduze nomzimba wakho, cindezela izinyawo zakho zonke, futhi ugobise amadolo nezinqulu zakho ndawonye.
- Imisipha eyinhloko
- I-Quadriceps ne-gluteus maximus
- Imisipha esekelayo
- Ama-Adductors, ama-hamstrings, umongo, ingemuva elingaphezulu
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Isikwethi Somthwalo Wangaphambili
Ingabe izindololwane zakho kufanele zithinte ingaphakathi lamadolo akho?
Ayidingeki. Sebenzisa ukujula okugcina unyawo oluphelele nokuqondisa komgogodla. Ungasonti amadolo akho noma ukhalo ukuze uphoqelele izindololwane zakho ukuba zingene.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuletha Ama-Dumbbells Ngokuphepha Esifubeni
Thatha i-dumbbell elula endaweni yokuphumula ephezulu noma uyiphakamise nge-hinge ye-hip, ugoqe izandla zombili ekhanda elilodwa. Qinisekisa ukuthi izintende neminwe yakho ayisheleli.
- 2
Ukudala i-goblet grip eduze kwesifuba
Bamba ama-dumbbell phambi kwethambo lakho lesifuba bese ukhomba izindololwane zakho phansi komzimba wakho. Beka izinyawo zakho zibe ububanzi bamahlombe ngokuhlukana futhi izinzwane zakho zihlukane kancane ukuze ukhululeke.
- 3
Ukuhlala okulawulwayo phakathi kwezinyawo
Hogela bese ugoba amadolo nezinqulu zakho ndawonye ukuze wehlise i-pelvis yakho phakathi kwezinyawo zakho. Qinisekisa ukuthi unyawo lwakho lonke luhlala phansi futhi amadolo akho alandela isiqondiso sezinzwane zakho.
- 4
Sukuma nesisindo esinamathiselwe
Iphakama njengesenabelo sezinyawo ekujuleni okulawulekayo. Ungawavumeli ama-dumbbell ukuthi asuke esifubeni sakho noma emadolweni akho ukuze aye ngaphakathi, futhi usethe kabusha ukuphefumula kwakho ngemva kokuma ngokugcwele.
LOAD POSITION
Uma usondeza isisindo esifubeni sakho, kuba lula ukusimamisa umzimba wakho.
Uma ama-dumbbell ehliswa phambili, umzimba wakho ongaphezulu uzowohloka futhi uzoba namandla okungadingekile ezingalweni zakho kanye nomhlane ophansi. Gcina izihlakala zakho zingathathi hlangothi futhi usekele ikhanda lakho elingenhla ngqo phambi kwesifuba sakho.
I-kettlebell ingabanjwa ngezandla zombili ophondweni noma isekelwe phansi. Noma ngabe iyiphi into yokubamba oyisebenzisayo, qiniseka ukuthi idivayisi ayisheleli futhi izihlakala zakho zikhululekile.
Iphuzu elibalulekile: Cabanga ukuzama ngaso leso sikhathi: “Isisindo esifubeni, okhalweni phakathi kwezinyawo.”
SQUAT DEPTH
Izinga ukujula lapho izinyawo nomgogodla zizinzile kunokuthi kuthinteke khona izindololwane namadolo.
Ukubeka izindololwane zakho phakathi kwamadolo kungase kube umbandela wokujula kwabanye abantu, kodwa akudingekile. Yima ngaphambi kokuba izithende zakho ziphakanyiswe noma ama-curls akho aphansi aphansi kakhulu.
Uma ukunyakaza kweqakala lakho kunomkhawulo, ungasebenzisa i-wedge encane noma ibhuthi yokuphakamisa izinsimbi, kodwa qala wehlise isisindo nokujula ukuze uqiniseke ukuthi uyakwazi ukusquat ngaphansi kokulawula.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ama-Dumbbells asuka esifubeni
- Lokho okubonayo
- Njengoba wehla, izingalo zakho ziqonde futhi umzimba wakho ongaphezulu uwela phambili.
- Imbangela engaba khona
- Isisindo siyasinda noma ukubamba kanye nomhlane ongaphezulu kukhathele.
- Indlela yokulungisa
- Yehlisa isisindo futhi ugcine ama-dumbbell eduze kwesifuba sakho ngezindololwane zakho ngaphansi kwe-torso yakho.
Amadolo aqoqene ngaphakathi
- Lokho okubonayo
- Idolo liya ngaphakathi libheke ezinzwaneni ezinkulu ngesikhathi sokwehla noma ukuphakama.
- Imbangela engaba khona
- Indlela yokuma/uzwane noma umthwalo awufani nekhono lamanje lokulawula.
- Indlela yokulungisa
- Lungisa ukuma konyawo lwakho, ulethe idolo lakho ngasezinzwaneni zakho zesibili, futhi wehlise ukujula.
Ukuphakanyiswa kwesithende nomzimba uncike phambili
- Lokho okubonayo
- Phakamisa izithende zakho phansi futhi uzisekele ezinzwaneni zakho.
- Imbangela engaba khona
- Ibanga lokunyakaza kwe-ankle lidlulile noma isisindo sibekwe kude nomzimba.
- Indlela yokulungisa
- Yehlisa ukujula, gcina isisindo siseduze nesifuba sakho, futhi uthole ibanga eligcina umfutho ogcwele wonyawo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Box Bodyweight Squat
Funda ingcindezi yonyawo nokujula okulawulwayo.
I-squat yebhokisi le-goblet elikhanyayo
Ixhuma isisindo sangaphambili nendawo yokuhlala.
I-Goblet Squat
Phinda ukujula okufanayo kanye nendlela yamadolo.
I-Squat yangaphambili
Inqubekelaphambili ku-barbell front rack lapho isisindo se-goblet silinganiselwe.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisela ukufunda ama-squats noma njengendlela yokusiza umzimba ophansi, bese ukhetha isisindo esikuvumela ukuthi ulawule ngokuzinza inqubo yokuphakamisa nokubeka phansi i-dumbbell.
Bala
8–15 izikhathi
Yehla imizuzwana engu-2-3, ubambe unyawo olugcwele
Setha
2–4 amasethi
60–120 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1-3 izikhathi ngeviki
Amavolumu ahlukene we-squat nokulungiswa
- Uma isisindo sihlala esifubeni futhi indlela yamadolo ingashintshi, khulisa inani lokuphindaphinda kuqala.
- Uma izithende zakho ziphakama noma umzimba wakho ongaphezulu uwa, yehlisa isisindo nokujula.
- Ungasonti okhalo lwakho noma usekele ngokweqile ngesandla esisodwa ngenkathi uphakamisa futhi ubeka phansi okokusebenza.
Imibuzo evame ukubuzwa
Yikuphi okungcono, ama-dumbbell noma ama-kettlebell?
Womabili amathuluzi ayenzeka. Khetha ithuluzi ongalibamba ngokuvikelekile eduze kwesifuba sakho futhi elingeke libangele ukungakhululeki ezihlakaleni zakho.
Ngingakwazi ukuqhubeka nokwandisa isisindo ngama-goblet squats nje?
Kungenzeka, kodwa inqubo yokuhambisa i-dumbbell eyodwa esifubeni sakho ingase ibe nomkhawulo ekuqaleni. Uma ukubamba kwakho nokusetha kwakho kungazinzi, unganweba umthwalo ngama-squats angaphambili noma izivivinyo zomshini.
