PISTOL SQUAT
I-squat yesibhamu aliyona iqhinga elingisa ukujula kuphela, kodwa i-squat ethuthukisiwe elawula ngokugcwele iqakala, idolo, namalunga e-hip onyaweni olulodwa.
Ama-pistol squats, afaka ukwehla ngokujulile ngomlenze owodwa kanye nokwelula omunye umlenze uye phambili, adinga uhla olukhulu lokunyakaza kwamaqakala, amandla ahlangene, kanye nebhalansi. Ungajahi ukujula ngokugcwele, kodwa sebenzisa izisekelo nebhokisi eliphezulu ukuze unwebe ukusuka ebangeni lapho amadolo akho ehlala ebheke ezinzwaneni zakho futhi lonke unyawo lwakho luhlala phansi.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus
- Imisipha esekelayo
- Izintambo, i-gluteus medius, amathole, umnyombo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-squat ejulile yohlangothi olulodwa
Ngingakwazi ukubeka idiski ngaphansi kwesithende sami?
Amaweji amancane angasiza ngokuzijwayeza ngokunciphisa uhla lwezidingo zokunyakaza kwamaqakala. Ivikele ukuze ingasheleli, futhi wenze ukuqeqeshwa kokuhamba kwebhokisi eliphezulu kanye neqakala ngesikhathi esisodwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukunquma ukusekelwa konyawo olulodwa nosizo
Bamba kancane odongeni noma odongeni, noma ubeke ibhokisi elide ngemuva kwalo. Beka isisekelo sozwane olukhulu nesithende sonyawo olusekelayo phansi bese uphakamisa kancane unyawo oluphambene.
- 2
Dala ibhalansi ngengalo nomlenze obhekene
Nweba izingalo zombili phambili futhi uqondise umlenze ophakanyisiwe ngangokunokwenzeka. Esikhundleni sokuzama ukuphakamisa isifuba sakho kakhulu, tshekisa umzimba wakho ongenhla ngangokunokwenzeka ukuze ulinganise phakathi nendawo yezinyawo zakho.
- 3
Phansi ngenkathi igcina ukusekela kwamadolo
Hogela bese ugoba idolo lakho elisekelayo nenyonga ukuze uzehlisele ebhokisini noma ekujuleni okulawulekayo. Yima ngaphambi kokuba izithende zakho ziphume noma amadolo akho agoqele ngaphakathi.
- 4
Phusha ngonyawo lonke bese ume ngonyawo olulodwa
Phusha phansi ngonyawo lwakho lonke futhi uqondise amadolo akho namajoyinti e-hip ndawonye. Ngaphandle kokugxuma ebhokisini noma ukubeka unyawo lwakho oluphakanyisiwe phansi ngenxa yokuboleka kabusha, thola ibhalansi yakho futhi uqale impinda elandelayo.
ANKLE & FOOT
Ukujula kufinyelelwa kuphela lapho amadolo ekwazi ukuya phambili izithende zihlangene.
Ku-squats yesibhamu, kuvamile ukuthi idolo elisekelayo liye phambili phezu kwezinzwane. Inkinga iwukuthi kule nqubo, isithende siphakamisa noma ingaphakathi lonyawo liyawa.
Uma ungenakho ukujula okwanele nge-bodyweight, ungasebenzisa i-wedge encane okwesikhashana, kodwa ngesikhathi esifanayo uqeqeshe uhla lokunyakaza kwamaqakala kanye nokwehluka kwamabhokisi aphezulu ukuze ukwandise ububanzi bakho bokulawula.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Cindezela izinyawo zakho ku-tripod bese ukhomba amadolo akho ezinzwaneni zakho.”
EARN THE DEPTH
Ukujula okuphelele kufanele kutholwe ngezinyathelo ezinkulu kunenombolo yokuphindaphinda
Qala ngebhokisi eliphezulu bese wehlisa kancane kancane ubude bebhokisi uma uzinzile. Ngokunciphisa kancane kancane amandla esandla esibambe ukusekela, ungathuthukisa ibhalansi namandla emisipha ngokwehlukana.
Uma kunzima ukuqondisa ngokugcwele umlenze ophambene, ungakwazi ukugoba idolo lakho isikhashana. Ukuqondanisa umlenze osekelayo kuyinto ehamba phambili kunokugoba iqolo lakho ngokucijile futhi uphoqelele izinzwane zakho ukuba ziphakame.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Idolo elisekelayo liwela ngaphakathi
- Lokho okubonayo
- Amadolo ami agobela ngaphakathi ezinzwaneni zami ezinkulu lapho ngehla noma ngikhuphuka.
- Imbangela engaba khona
- Ukulawula okuhlangene kwenyonga nonyawo kushoda ekujuleni kwamanje.
- Indlela yokulungisa
- Phakamisa ibhokisi futhi usebenzise ukusekela ukubuyisela idolo ebangeni lapho ligcina ukuqondiswa kozwane lwesibili.
Isithende siphakanyisiwe, izinzwane zisekelwe
- Lokho okubonayo
- Isithende sikhuphuka ngezansi futhi umzimba uncike phambili ngokucijile.
- Imbangela engaba khona
- Ibanga lokunyakaza kweqakala leqiwe noma isivinini sokwehla siyashesha.
- Indlela yokulungisa
- Nciphisa ukujula, sebenzisa ukwehla okuyimizuzwana emi-3, futhi ulungise ububanzi obunama-wedge amancane uma kudingeka.
Ibuyela emuva ebhokisini
- Lokho okubonayo
- Ngemva kokuthi izinqe zishaye ibhokisi, umzimba uyavevezela futhi uyaphakama.
- Imbangela engaba khona
- Ibhokisi liphansi kakhulu noma ukukhuphuka kunzima ukukulawula ngamandla amanje ahlangene.
- Indlela yokulungisa
- Phakamisa ibhokisi, thinta kancane phansi, ume isekhondi elingu-1, bese ukhuphuka ngonyawo lwakho lokusekela.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Squat Yomlenze Owodwa esekelwe
Siza ngokubhalansisa ngezandla nokufunda indlela yamadolo.
High Box Pistol
Hlala phansi kancane ngomlenze owodwa futhi ume ngomlenze ofanayo.
Isibhamu Esiphikisayo
Iphakamisa isisindo esilula siye phambili ukuze ibhalansise yosizo.
I-squat yesibhamu somzimba
Yenza lonke uhla olulawulwayo ngokulinganayo kwesokunxele nakwesokudla.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Khetha ukuphakama kwebhokisi okungenzeka kube khona impumelelo njengamanje kunesibhamu esigcwele, bese uqala ngohlangothi olubuthakathaka, ukulinganisa inani lokuphindaphinda nokujula kuzo zombili izinhlangothi.
Bala
3–8 izikhathi ngayinye
Yehla imizuzwana emi-3, sebenzisa ibhokisi uma kunesidingo
Isethi
2–4 imisa ngayinye
90–150 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
1–2 izikhathi ngeviki
Ukuqeqeshwa komzimba okuphansi okuhlangene kanye nokulawulwa kwevolumu
- Ukugcina ukujula okufanayo kanye nendlela yamadolo ezinhlangothini zombili kwehlisa ibhokisi kancane.
- Uma ukuphakamisa isithende noma ukuwa kwamadolo kwenzeka, buyela ngokushesha esinyathelweni sangaphambilini.
- Qedela isethi yakho ngaphambi kokuthi ulahlekelwe ibhalansi yakho ngenxa yokukhathala futhi ushiye isikhala esikuzungezile ukuze siwe.
Imibuzo evame ukubuzwa
Ingabe omunye umlenze kufanele unwetshwe ngokugcwele?
Ungakwazi ukuqondisa amadolo akho ngesikhathi sokunyakaza kokuqeda, kodwa ugobe kancane amadolo akho ngesikhathi sesigaba sokufunda. Ungadela ukusekela ukuqondisa komlenze kanye nendawo engemuva ephansi ukuze ulondoloze unyawo oluphakanyisiwe.
Uma ngingenza uhlangothi olulodwa kuphela, ngingaqhubeka nohlangothi olungase lube khona?
Gcina uhlangothi olunekhono, kodwa qeqesha ngokususelwe kubude bebhokisi kanye nezinga losizo elivumela uhlangothi olubuthakathaka ukuthi luphumelele. Uma ubuhlungu noma umehluko omkhulu uqhubeka, kungase kube umqondo omuhle ukuthi uhlolwe.
