SISSY SQUAT
I-Sissy Squat ayilona iqhinga lokuvele uncikise umzimba wakho ongenhla ngemuva, kodwa umsebenzi onzima owehlisa umzimba wakho ngemisipha yakho ye-quadriceps kuyilapho ugcina umugqa owodwa kusukela emadolweni akho kuya emahlombe akho.
Ama-squats ka-Sissy adala i-lever ende kuma-quadriceps akho ngokuphakamisa izithende zakho futhi uhlehlise umzimba wakho wonke emuva ngenkathi ushayela amadolo akho phambili. Ngenxa yokuthi ibeka ukugoba okukhulu kwamadolo kanye nezimfuneko zokulinganisela kune-squat evamile, asikho isidingo sokujula kusukela ekuqaleni noma ukuwenza ngaphandle kokusekelwa. Funda ukuqondanisa ngamabanga amafushane, angenabuhlungu ngokubambelela esakhiweni esiqinile ngesandla esisodwa.
- Imisipha eyinhloko
- Ama-Quadriceps
- Imisipha esekelayo
- I-Rectus abdominis, iliopsoas, ithole
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Knee Dominant Bodyweight Squat
Ingabe amadolo ami angaqhubekela phambili ngale kwezinzwane zami?
Lo msebenzi uthatha umnyakazo oya phambili ngamabomu kodwa uhla oluqhubekayo olungenabuhlungu. Ungahluleli ukuphepha ngokusekelwe endaweni kuphela; bheka izimpawu nezilawuli.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Lungiselela ukusekelwa okuqinile kanye nebanga elifushane
Bamba ukwesekwa okumile, okufana ne-rack post, ngesandla esisodwa. Qala ngokuphindaphinda okungashoni kakhulu izinyawo zakho zihlukene ngobubanzi be-hip.
- 2
Phakamisa izithende zakho futhi ulethe umzimba wakho emugqeni owodwa
Cindezela ingaphambili lonyawo lwakho phansi bese uphakamisa isithende sakho kancane. Cindezela ama-glutes akho nezisu zakho ukuze udale umugqa omude ngangokunokwenzeka kusuka emadolweni kuya emahlombe akho.
- 3
Ukutsheka okugcwele ngamadolo phambili
Guqa amadolo akho uwahambise phambili ngesikhathi esifanayo uncike wonke umzimba wakho emuva. Vumela amadolo akho ame ekujuleni okunethezekile ngaphambi kokuba izinqulu zakho zigoqe noma iqolo lakho lishone.
- 4
Phusha unyawo lwangaphambili ukuze ubuyele kulayini ofanayo
Phushela phansi ngemisipha yakho ye-quadriceps, qondisa amadolo akho, futhi uphakamise umzimba wakho wonke. Izisekelo zisiza kuphela ngokulinganisela futhi azikudonseli phezulu ngezingalo zakho.
ONE LONG LINE
Lapho i-pelvis iwa, i-lever ende ye-quadriceps ye-squat kasisi iyanyamalala.
Uma udonsa izinqulu zakho emuva ngesikhathi wehla, kufana noku-squat evamile. Cindezela izisu zakho futhi unamathele ndawonye ukuze amathanga akho nomzimba wakho uhambe njengeyunithi eyodwa.
Beka phambili ukuphindaphinda kwebanga elincane okugcina ukuqondanisa kunokuphusha umzimba wakho uye emuva.
Iphuzu elibalulekile: Inkomba ongayisebenzisa ngaso leso sikhathi: “Ncika ukusuka edolweni uye ehlombe njengebhodi elilodwa.”
BUILD TOLERANCE
Ukulayisha phambi kwedolo kufanele kushintshwe kancane kancane
Lokhu akusho ukuthi idolo eliya phambili ngokwalo liyingozi, kodwa akufanele lidlule ububanzi nesivinini isicubu esingasiphatha. Yehlisa ukuqina ngezisekelo nobubanzi obufushane.
Uma uzwa izinhlungu zokugwaza, uzizwa ungaqinile, noma ubuhlungu obuphikelela isikhathi eside ngemva kokuzivocavoca, nciphisa ububanzi noma ufake omunye umsebenzi we-quadriceps.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Vele ugobise ukhalo lwakho emuva
- Lokho okubonayo
- Izimbambo ziyaphakanyiswa, ingcindezi ibekwe emhlane ophansi, futhi kukhona ukunyakaza okuncane kwamadolo.
- Imbangela engaba khona
- Ububanzi budalwa ngokunwetshwa kwe-lumbar esikhundleni sokutshekisa umzimba ogcwele.
- Indlela yokulungisa
- Khama i-abs yakho ne-glute bese uhambisa amadolo akho, izinqulu namahlombe ndawonye ngezigaba ezifushane kakhulu.
Phansi ekujuleni kangangokuthi ulahlekelwa ibhalansi yakho
- Lokho okubonayo
- Bamba ibha yokusekela ngokuqinile noma unyakazise izinyawo zakho futhi uzizwe uhlehla lapho ubuya.
- Imbangela engaba khona
- Ukujula okubekwe phambili ngaphezu kwamandla e-quadriceps nebhalansi yeqakala.
- Indlela yokulungisa
- Phakamisa phansi bese ubuyela emshinini wokusekela wezandla ezimbili noma ozinikele.
Phinda ngobuhlungu bamadolo
- Lokho okubonayo
- Ubuhlungu obubukhali noma umuzwa wokungazinzi phambi kwedolo.
- Imbangela engaba khona
- Inyuse ngokushesha ivolumu yokuqala nobubanzi.
- Indlela yokulungisa
- Yima ngokushesha bese ushintsha ama-squats ase-Spanish noma izandiso zemilenze ebangeni elingenabuhlungu.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Sekela i-Spanish Squat
Funda umthwalo wokugoba amadolo nge-torso eqondile.
I-squat kasisi esekelwa izandla ezimbili
Zilolonge umugqa owodwa ebangeni elifushane.
I-squat kasisi esekelwa isandla esisodwa
Yehlisa usizo lwebhalansi.
I-Sissy Squat Yamahhala
Zama kuphela uma kukhona ukulawula nokubekezelelana okwanele.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yenza izivivinyo zakho zosizo lwe-quads kamuva kuseshini yakho futhi uhlukanise phakathi kokuvutha kwemisipha nobuhlungu bamalunga. Ngesonto lokuqala, sebenzisa izimpinda ezimbalwa kuphela nezigaba ezimfushane.
Ukubala
6–15 izikhathi
Ukusetshenziswa kokusekela, ububanzi obungenabuhlungu
Isethi
2–3 amasethi
60–120 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1-2 izikhathi ngeviki
Hlola ukusabela kwamadolo ngosuku olulandelayo
- Uma umugqa owodwa nobubanzi obungenabuhlungu bugcinwa, kancane kancane khulisa ukujula.
- Uma uhlangabezana nokuhlehla, ukugoba iqolo, noma ubuhlungu bamadolo, yehlisa ngokushesha izinga lobunzima.
- Ungabuki ukusebenza okungasekelwe njengenqubekelaphambili ebalulekile.
Imibuzo evame ukubuzwa
Kufanele ngiphakamise malini isithende sami?
Phakamisa kuphela ngangokunokwenzeka ukuze ugcine ingaphambili lezinyawo zakho lizinzile kanye nomzimba wakho emgqeni owodwa. Asikho isidingo sokwandisa ubude bezinzwane zozwane.
Ingabe ukubamba ukwesekwa kuyawunciphisa umphumela?
Cha. Ukusekela kunciphisa ukwehluleka kwebhalansi futhi kukuvumela ukuthi ugxile esenzweni se-quadriceps. Ungamane uzidonsele phezulu ngezingalo zakho.
