KETTLEBELL GOBLET SQUAT
I-kettlebell goblet squat ayiwona umsebenzi lapho uqukula khona phansi ngenkathi usekela insimbi ngezingalo zakho, kodwa kunalokho i-squat lapho uphakamisa khona umzimba wakho usebenzisa umthwalo ongaphambili eduze kwesifuba sakho futhi usukume ngezinyawo zakho zonke.
Ukubamba i-kettlebell phambi kwesifuba sakho kubeka isisindo ngaphambi komzimba wakho, okwenza kube lula ukulinganisela nokufunda ukujula kwe-squat. Nokho, uma insimbi isuka emzimbeni wakho, izingalo zakho nomhlane ophansi kuzokhathala kuqala, futhi uma imiphetho yezinyawo zakho iwa, amadolo akho angase angene ngaphakathi. Ngemva kokuhlanza insimbi ngokuphepha kusukela phansi, beka izindololwane zakho eduze nezimbambo zakho bese ucindezela phansi ezithendeni zakho nangaphansi kwezinzwane zakho ezinkulu nezincane.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus
- Imisipha esekelayo
- Ama-Hamstrings, ama-adductors, isisu, umhlane ongaphezulu
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-squat yomthwalo wangaphambili
Uyibamba kuphi ikettlebell: isibambo noma umzimba?
Kuvamile ukubamba uphondo nhlangothi zombili, futhi insimbi elula ingasekela phansi komzimba. Khetha into yokubamba ekhululekile ezihlakaleni zakho futhi ikuvumela ukuthi ubambe insimbi eduze kwesifuba sakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuphakamisa i-kettlebell esifubeni ngokuphepha
Bamba insimbi engezansi ngehinji ye-hip futhi uyihlanze ngezandla zombili. Bamba uphondo noma uzisekele ngaphansi komzimba wensimbi futhi ugcine izindololwane zakho ziseduze nezimbambo zakho.
- 2
Ukudala i-Foot Tripod kanye ne-Torso Alignment
Cindezela isithende sakho, ngaphansi kozwane lwakho olukhulu, nangaphansi kozwane lwakho oluncane ungene phansi. Gqoka izimbambo zakho phezu kwe-pelvis yakho futhi ugcine amehlo akho ngaphansi kancane ngaphambili.
- 3
Goba amadolo nezinqulu ndawonye ukuze wehle
Homa umoya, qinisa umzimba wakho, bese uthumela amadolo akho ezinzwaneni zakho bese wehlisa i-pelvis yakho. Gcina insimbi iseduze nesifuba sakho.
- 4
Phusha phansi ngonyawo lwakho lonke ukuze ume
Shintsha isiqondiso ekujuleni ngaphambi kokuba iqolo lakho eliphansi ligingqike noma izithende zakho zintante. Gcina amadolo akho ebheke ezinzwaneni zakho, khipha umoya futhi ume uqonde.
OWN THE WHOLE FOOT
Cindezela amaphuzu amathathu onyawo ukuqinisekisa ukuthi idolo elizinzile nokunyakaza kwe-pelvic
Uma ingaphakathi lonyawo ligoqa noma isithende sintanta, indlela yamadolo nokulinganisela kuyaphazamiseka. Qhubeka nokuzwa amaphuzu amathathu othintana nawo njengoba wehla.
Uma ukuhamba kweqakala kunomkhawulo, sebenzisa umcengezi omncane, oqinile ngaphansi kwesithende kodwa ngaphandle kokulahlekelwa ukucindezela onyaweni.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Phusha insimbi esifubeni sakho, amadolo uye ezinzwaneni zakho, kanye nonyawo lwakho lonke.”
CONTROLLED DEPTH
Ukujula kokulawula umgogodla nonyawo kuqala kunendawo ejulile
Uma i-pelvis iginqika kakhulu ngezansi noma isifuba sigoqeka, ububanzi bamanje obusebenzayo bungaphambi kwalokho. Ungakwazi ukuzijwayeza ukujula ngokuhambisana nokuphakama kwebhokisi.
Kunokuba uhlukanise amadolo akho ngezindololwane, sebenzisa i-glutes yakho nokucindezela konyawo ukuze ugcine indlela yamadolo akho.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Insimbi isuka esifubeni
- Lokho okubonayo
- Izingalo zinwebeka phambili, amahlombe kanye nomhlane ophansi uyakhathala kuqala.
- Imbangela engaba khona
- Ukubamba akukhululekile noma isisindo sikhulu kakhulu.
- Indlela yokulungisa
- Donsa insimbi eduze kwesifuba sakho bese ukhetha phakathi kokubamba uphondo noma usekelo oluphansi luye phezulu, noma yikuphi okukhululeke kakhudlwana kuwe.
Amadolo namakhothamo awela ngaphakathi
- Lokho okubonayo
- Lapho wehla noma usukuma, amadolo akho adonselwa ngaphakathi abheke ezinzwaneni zakho ezinkulu.
- Imbangela engaba khona
- Ukuntuleka kwengcindezi ye-tripod yonyawo kanye nokulawulwa kwe-hip.
- Indlela yokulungisa
- Yehlisa isisindo nokujula bese uhambisa amadolo akho ngasezinzwaneni zakho zesibili nezesithathu.
Ukhalo luyindilinga ngezansi
- Lokho okubonayo
- Phansi impela, i-pelvis igingqika futhi insimbi nesifuba kwehla kakhulu.
- Imbangela engaba khona
- Ingene yajula kunohla lwamanje lokunyakaza kwamajoyinti eqakala nenqulu.
- Indlela yokulungisa
- Usebenzisa amabhokisi noma amaweji, phinda kuphela ekujuleni okugcina umgogodla ongathathi hlangothi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukwenyuka kwesisindo nesivinini
Khulisa isisindo kancane kancane noma ukhuphule isivinini sokunyakaza ngenkathi ugcina ukuma okulungile.
Ukusebenza okuqhubekayo (okuyinkimbinkimbi)
Hlanganisa nokunye ukunyakaza ukuze uqinise ukukhuthazela kwenhliziyo nokuqina kwemisipha ngasikhathi sinye.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Bamba kahle ifomu ngokuphindaphinda okuphakathi kuka-8 kuya kwezingu-12, okukhuphuka kuphela lapho indawo yensimbi nokucindezela konyawo kugcinwa ngokuphindaphinda kokugcina. Uma ukuthola kunzima ukuphakamisa insimbi esindayo, khetha izinsimbi ezimbili ezilula noma okunye ukuhluka kwe-squat.
Imvamisa
1-2 izikhathi ngeviki
Ukukhathala okuphezulu kwesistimu yezinzwa, ngakho-ke vumela isikhathi esanele sokululama.
Ivolumu
3~5 amasethi, 3~6 izikhathi
Ama-Low reps ayanconywa ukuthi agxile ekugcineni ukunyakaza kwekhwalithi nokuqhuma.
- Uma ukhathala futhi ulahlekelwa ukuma kwakho, qeda isethi ngokushesha.
- Vikela umgogodla wakho ngokugcina ukucindezela kwesisu ngokuphefumula okunamandla.
Imibuzo evame ukubuzwa
Ingabe izindololwane zakho kufanele zithinte ingaphakathi lamadolo akho?
Akunjalo. Ngisho noma uthintana naye, ungasebenzisi amadolo akho njengendlela yokuwaphoqa ukuba ahlukane, kodwa gcina ukuqondanisa nezinyawo zakho nezinqulu.
Ngingakwazi ukubeka i-disc ngaphansi kwesithende?
Iweji eqinile, engasheleli, encane inganxephezela imikhawulo yamaqakala. Uma idiski yesikhashana ixega, sebenzisa iweji ezinikele.
