LOW BAR SQUAT
I-squat yebha ephansi ayiwona umsebenzi lapho ibha ibekwe ngaphansi ngemuva, kodwa i-squat yangemuva eyenza ishalofu emahlombe angemuva futhi ilawule i-engeli ye-torso nezinqulu.
Ama-squats amabha aphansi abeka ibha ngezansi phezulu komsipha we-trapezius naseshalofini lomsipha elizungeze ihlombe elingemuva kanye ne-scapular ridge. Nakuba kuvame ukuba nokutsheka okukhulu kwe-torso kanye nezimfuno ze-hip ezinkulu kune-bar ephezulu, akufanele usekele ibha ngezingalo zakho noma ugobe ngokweqile okhalweni. Okokuqala qinisekisa ukuthi ibha ibhalansile eshalofini elingasheleli namaphakathi nonyawo.
- Imisipha eyinhloko
- Gluteus maximus, quadriceps, adductors
- Imisipha esekelayo
- Izintambo, i-erector spinae, umgogodla, ingemuva elingaphezulu
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-squat yasemuva yebha ephansi
Kufanele ngibeke ibha ephansi kangakanani?
Iseshalofini elizinzile elakhiwe i-deltoid yangemuva nemisipha ezungeze i-scapula. Uma ibha iwela noma uyibambe ngezihlakala, iphansi kakhulu noma amashalofu akhululekile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ilungiselela indawo yokubeka nokuphepha
Beka ibha ekuphakameni ofuna ukuyivula ngaphandle kokuthepha, bese usetha iphinikhodi yokuphepha ngaphansi nje kokushona okuphansi. Namathisela ikhola kuwo womabili amadiski.
- 2
Ibha Yokuvikela kuRakhi Yangemuva Yamahlombe
Njengoba amahlombe akho ehlangene futhi ama-delts akho angemuva aqinile, beka ibha ngaphansi kunophezulu kwe-trapezius yakho. Donsela ibha emuva kububanzi obulinganayo ngezandla zakho, kodwa ungathathi isisindo ezihlakaleni zakho.
- 3
Ukugoba izinqe namadolo ndawonye
Ngemva kokuvula, hamba kancane uye emuva ukuze uqondise izinyawo zakho futhi udale umfutho wesisu. Thumela izinqulu zakho emuva ngenkathi uguqa amadolo akho ezinzwaneni zakho ukuze ibha ihlale ngaphezu kwezinyawo zakho ezimaphakathi.
- 4
Phushela phezulu ngenkathi ugcina i-engeli yangemuva
Phansi, phushela phansi ngezinyawo zakho zonke bese uletha i-pelvis yakho nesifuba ndawonye. Ngemva kokubuyisela ibhalansi yakho phezulu, finyelela amagxolo e-rack uwalengise ngokuvikelekile nhlangothi zombili.
REAR-DELT SHELF
Indawo yebha ephansi isekelwa amahlombe angemuva nomhlane ongenhla, hhayi izihlakala
Uma ibha yehla, dala kabusha ishelufu lemisipha ngokuhlanganisa amahlombe akho futhi ulungise ukubamba kwakho kunokuba uyiphushele phezulu ngezihlakala zakho.
Uma uzwa ubuhlungu besandla noma indololwane ngenxa yokunyakaza okunganele kwamahlombe, ungakhetha okunye okuhlukile njengokunweba ukubamba noma ibha ephezulu.
Iphuzu elibalulekile: Khombisa ukuzama ngokushesha: "Yenza ishalofu ngamahlombe akho angemuva bese unamathisele ibha emhlane wakho."
HIP DRIVE WITH BALANCE
I-Hip drive ayikona ukunyakaza okubandakanya ukuphakamisa i-pelvis kuqala.
Ukutsheka kwe-torso kungaba kukhulu kunebha ephezulu, kodwa ibha kusafanele ibe ngaphezu kwezinyawo ezimaphakathi. Uma uphakamisa i-pelvis yakho ngokushesha kakhulu, ibha izoqhubekela phambili futhi umthwalo emhlane wakho uzokwanda.
Cabanga ngokuthumela yonke ibha phezulu ngenkathi ugcina i-engeli phakathi kwesifuba sakho ne-pelvis ngaphansi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ibamba ibha ngezingalo nezihlakala
- Lokho okubonayo
- Isihlakala sami sigotshwe kanzima futhi indololwane yami nehlombe langaphambili kubuhlungu.
- Imbangela engaba khona
- Ishalofu lamahlombe angemuva alikhululekile noma ukubamba kuncane kakhulu.
- Indlela yokulungisa
- Dala kabusha ishalofu ngebha engenalutho futhi wandise ukubamba kwakho ukuze ugcine izihlakala nezingalo zakho ziqondaniswe ngangokunokwenzeka.
I-pelvis kuphela ephakama kuqala
- Lokho okubonayo
- Uma iphakama, i-torso ikhothama kakhulu futhi ibha ihamba phambi kwezinyawo.
- Imbangela engaba khona
- Ngaqonda ukuthi i-hip drive iwukunyakaza okuphakamisa izinqulu kuphela, noma isisindo sikhulu ngokweqile.
- Indlela yokulungisa
- Sebenzisa ama-squats amisiwe/we-tempo ezehlisa isisindo futhi agcine ama-engeli esifuba nama-pelvic.
Ukhalo olugoqiwe ukuze lujule
- Lokho okubonayo
- Phansi, i-pelvis igingqika futhi ukungezwani komhlane ongezansi kukhishwa kungazelelwe.
- Imbangela engaba khona
- Phansi kujule kunobubanzi benyonga yomuntu ngamunye.
- Indlela yokulungisa
- Yima endaweni ephakeme egcina umgogodla ongathathi hlangothi nokucindezela kwesisu, futhi ulungise ukuma kwakho kanye ne-engeli yozwane.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Goblet noma i-Box Squat
Funda ingcindezi yonyawo nokujula.
Ukulungiselelwa kwebha ephansi yebha engenalutho
Phinda ishalofu lebha kanye nezikhundla zesihlakala.
I-Tempo Low Bar Squat
Hlola i-engeli yangemuva kanye nebhalansi ye-midfoot.
I-Progressive Low Bar Squat
Khulisa umthwalo ngokujula nasendleleni efanayo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Uma indawo yebha ephansi ingahambisani namahlombe noma izihlakala zakho, ungayiphoqi. Okokuqala qinisekisa indawo yebha engenabuhlungu nokujula okungaguquki, bese ukhuphula isisindo.
Ukubala
3-8 izikhathi
Gcina ingcindezi yesisu kanye ne-angle yangemuva
Isethi
3–5 amasethi
2–5 imizuzu yokutakula phakathi kwamasethi
Imvamisa
1-2 izikhathi ngeviki
Ihlanganiswe nokukhathala kwe-lumbar ne-hip hinge
- Uma ishalofu lebha nendlela ephakathi kwezinyawo seziphinde zakhiqizwa, khulisa inani lezimpinda kuqala.
- Uma uzwa ubuhlungu besandla, ukushelela kwe-bar, noma ukonakala kwe-pelvic, yehlisa ngokushesha isisindo nokusetha.
- Amasethi asindayo enziwa endaweni yokubeka yokuphepha noma ngomsizi oqeqeshiwe.
Imibuzo evame ukubuzwa
Ungakwazi yini ukuphakamisa ngaphezu kwebha ephezulu?
Abanye abantu bangakwazi ukuphatha izisindo ezinkulu, kodwa kuya ngohlobo lomzimba nezinga lekhono. Khetha ngokusekelwe kuzilungiselelo ezingenabuhlungu nokunyakaza okuphindaphindekayo kunesisindo.
Ingabe kufanele ngigobe i-torso yami ngangokunokwenzeka?
Cha. Ukuthambekela okudingekayo kuyahlukahluka kumuntu nomuntu futhi kudinga ibha ukuthi ihlale ngaphezu konyawo oluphakathi nomgogodla kanye nokucindezela kwesisu ukuze kuzinze.
