HIGH BAR SQUAT
I-squat ye-bar ephezulu ayiwona umsebenzi lapho ibha ibekwe khona kumgogodla womlomo wesibeletho, kodwa kunalokho i-back squat lapho ibha igxilwe eshalofini elingaphezu komsipha we-trapezius futhi ihanjiswe ngaphezu kwaphakathi konyawo.
Ama-squats amabha aphezulu abeka ibha ngaphezu kwemisipha ye-trapezius, ngakho-ke ngokuvamile aholela ekumeni kwe-torso okuqondile nokuguqa okukhulu kwamadolo kune-squats ye-bar ephansi. Dala ishalofu elingemuva elingenhla ngaphandle kwebha ecindezela umgogodla wakho womlomo wesibeletho noma ukuthatha isisindo sezandla zakho, futhi uqiniseke ukuthi isikhungo esihlangene samandla adonsela phansi webha kanye nomzimba wakho uhlala ngaphezu kwezinyawo zakho ezimaphakathi njengoba wehla.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus
- Imisipha esekelayo
- Ama-Adductors, ama-hamstrings, amathole, umnyombo, umhlane ongaphezulu
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-High Bar Back Squat
Ngiwabeka kuphi ngempela amabha?
Beka eshalofini lomsipha ngenhla komsipha we-trapezius onenkontileka, hhayi kumgogodla womlomo wesibeletho. Akufanele kube khona ukucindezela kwamathambo okubukhali.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Qondanisa i-rack nokuphakama kokuphepha
Ibha ibekwe endaweni ephakeme yesifuba ukuze ikwazi ukuvuleka ngaphandle kokunyakazisa izandla. Setha iphinikhodi yokuphepha ngaphansi nje kokujula okulawulekayo okuphansi.
- 2
Ukwakha ishalofu lebha kusisipha se-trapezius
Ngena ngaphansi kwebha bese uyibeka phezu kwemisipha yakho ye-trapezius, ngaphansi komgogodla wakho wesibeletho. Bamba izandla zombili ngobubanzi obufanayo bese uqinisa ingemuva lakho ngaphandle kokuphakamisa kakhulu isifuba sakho.
- 3
Hlalani ndawonye ngaphezu kwe-midfoot
Thatha isinyathelo esifushane emuva ukuze uqondise izinyawo zakho futhi udale umfutho wesisu. Gcoba amadolo akho nezinqulu ndawonye, uthumele amadolo akho ezinzwaneni zakho futhi ugcine unyawo lwakho lonke.
- 4
Ukuphakamisa ibha kanye ne-pelvis ndawonye
Phusha phansi maphakathi nezinyawo zakho futhi uvumele isifuba sakho nesinqe kukhuphuke ngesivinini esifanayo. Ngemuva kokuma ngokugcwele, qiniseka ukuthi ibha ithinta insika yokubeka futhi ilengise ezinhlangothini zombili.
UPPER-TRAP SHELF
Isikhundla esiphezulu sebha asikho emgogodleni wesibeletho, kodwa emisipha ye-trapezius ethonisiwe.
Uma ibha icindezela ngqo emgogodleni wesibeletho, ubuhlungu nokungaqini kungase kwenzeke. Hlanganisa amahlombe akho ndawonye futhi uhlanganise umhlane wakho ongenhla ukuze udale ishalofu phezu kwemisipha.
Izandla zibamba ibha emhlane, kodwa isisindo se-bar asithwalwa yizihlakala. Lungisa ububanzi bokubambelela ukuze buhambisane nobubanzi behlombe lakho lokunyakaza.
Iphuzu elibalulekile: Isihluthulelo ongasisebenzisa ngaso leso sikhathi: "Yibeke emisipha ye-trapezius bese uyikhiya ngomhlane wakho ongaphezulu."
MID-FOOT BALANCE
Ukugcina ibha ingaphezulu phakathi nonyawo kubaluleke kakhulu kunokugcina umzimba wakho uqondile.
Ukutsheka kweTorso kuyahlukahluka kuye ngohlobo lomzimba kanye nohlobo lokunyakaza kweqakala. Uma uziphoqa ukuthi ume mpo, ungase uwe emuva noma unwebe umhlane wakho nge-hyperextend.
Uma isithende sintanta, hlola ukujula, uhla lweqakala lokunyakaza, nokuma, futhi uma kunesidingo, sebenzisa izicathulo eziphakamisa izinsimbi, kodwa ungalahlekelwa ukucindezela konyawo ngokwalo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ibha icindezela ngqo emgogodleni wesibeletho
- Lokho okubonayo
- Kukhona ingcindezi ebukhali endaweni yebha futhi ibha iphakanyiswa ngezandla.
- Imbangela engaba khona
- Ayakhanga ishalofu le-trapezius noma ibeke ibha phezulu kakhulu.
- Indlela yokulungisa
- Hambisa ibha yehle kancane emisipha ye-trapezius bese uqinisa ingemuva lakho elingaphezulu.
Isithende siphakanyisiwe
- Lokho okubonayo
- Phansi, isisindo sakho sishintsha siye phambi konyawo lwakho futhi isithende sakho sisuka phansi.
- Imbangela engaba khona
- Izidingo zokujula noma zeqakala zingaphezu kobubanzi bamanje noma ukuma akulungile.
- Indlela yokulungisa
- Yehlisa ukujula, fanisa isiqondiso sedolo/uzwane nokucindezela konyawo, bese uqeqesha ibanga elidingekayo lokunyakaza ngokuhlukana.
I-pelvis kuphela ephakama kuqala
- Lokho okubonayo
- Ekuqaleni kokukhuphuka, izinqe ziyaphakama futhi umlenze ugobe kakhulu.
- Imbangela engaba khona
- Isisindo sikhulu noma amandla engemuva elingenhla nama-quadriceps akhululekile.
- Indlela yokulungisa
- Sebenzisa ukuphindaphinda kwe-tempo okwehlisa isisindo futhi uphakamise isifuba sakho ne-pelvis ndawonye.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Goblet Squat
Funda ingcindezi yaphakathi nonyawo nendlela yamadolo.
I-Empty Bar High Bar Squat
Phinda indawo yebha futhi uvule.
I-Tempo High Bar Squat
Hlola ibhalansi ngokwehla kwemizuzwana emi-3.
I-Progressive High Bar Squat
Khulisa umthwalo ngendlela efanayo yokujula nebha.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ungavele uqhathanise amabha aphezulu naphansi ngokusekelwe esisindweni - khetha ngokusekelwe ezinhlosweni zakho, ukunethezeka okuhlangene, nokujula okuphindaphindekayo. Hlola indawo yebha kanye nokuphepha phakathi nesethi ngayinye yokufudumala.
Bala
4–10 izikhathi
Igcina ukujula okulingana nokucindezela kwesisu
Setha
3–5 amasethi
2–4 imizuzu yokubuyisela phakathi kwamasethi
Imvamisa
1–2 izikhathi ngeviki
Ishintsheka kumthamo ophansi womzimba
- Uma ibha isingaphezu kwe-mid-foot futhi ukujula kungashintshi, khulisa inani lezimpinda kuqala.
- Uma uhlangabezana nengcindezi yentamo, ubuhlungu besandla, noma ukuphakamisa isithende, setha kabusha indawo yebha kanye nomthwalo.
- Amasethi asindayo akufanele enziwe ngaphandle kwerack yokuphepha noma umsizi oqeqeshiwe.
Imibuzo evame ukubuzwa
Ingabe i-torso kufanele iqonde ngqo?
Cha. Ungayitshekisa kuye ngohlobo lomzimba wakho, kubalulekile ukuthi ibha ihlale ingaphezulu kwamaphakathi nonyawo nokuthi umgogodla nomfutho wonyawo uzinzile.
Ingabe ukuzivocavoca kwe-quadriceps kungcono kunebha ephansi?
Ngokujwayelekile uzobona umzimba ome kakhudlwana kanye nokugoba okukhulu kwedolo, kodwa lokhu kuzoncika ohlotsheni lwakho lomzimba ngamunye kanye nokuma komzimba. Akukho okuhlukile okungaphezulu ngokuphelele.
