BARBELL SQUAT
I-squat ayikona nje ukuhlala phansi - kuyikhono lokuhambisa ibha elayishiwe phezu kwesisekelo esizinzile
Lo mhlahlandlela uhlanganisa i-barbell back squat. Ngenxa yokuthi ubude bezitho zomzimba, ukwakheka kwenyonga, nokuhamba kweqakala kuyahluka, abukho ububanzi bokuma okukodwa noma i-torso angle yawo wonke umuntu. Izindinganiso ezisebenzayo zigcina unyawo lonke lusekelwe, okuvumela amadolo ukuthi alandele ngezinzwane, ukulawula umzimba, nokugcina ibha ibhalansile phezu kwe-midfoot kukho konke ukuphindaphinda.
- Imisipha eyinhloko
- Ama-Quadriceps · Ama-Glutes
- Imisipha esekelayo
- Ama-hamstrings · ama-trunk stabilizers
- Izinga lobunzima
- Osaqalayo–Ophakathi
- Uhlobo lokunyakaza
- Phambili uLunge
Kufanele ngijule kangakanani?
Sebenzisa indawo ejulile lapho unyawo lonke luhlala lutshalwe, amadolo alandelela ngezinzwane, i-torso ihlala ilawulwa, futhi ibha ihlala ilinganisela phezu kwe-midfoot. Ukujula kwakho okufanele kungathuthuka ngokuzijwayeza futhi kungase kuhluke kokunye umphakamisi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Setha ubude berack kanye nezingalo zokuphepha
Beka ibha eduze nobude besifuba esingaphezulu ukuze ukwazi ukuyiqaqa ngaphandle kokukhuphukela ezinzwaneni zakho noma ukuhlehla. Setha izingalo zokuphepha ngezansi nje kwendawo yakho engezansi elawulwayo futhi umise ibha ngokulinganayo kumhlane ongaphezulu noma amahlombe angemuva.
- 2
Khipha izinyawo zombili ngaphansi kwebha
Hamba ngaphansi kwe-bar, qinisa i-torso, futhi ume ngokwelula imilenze yomibili ndawonye. Thatha isinyathelo esisodwa noma ezimbili kuphela emuva, bese uhlala endaweni enethezekile ezungeze ububanzi behlombe izinzwane zijikiswe ngaphandle kancane njengoba kudingeka.
- 3
Adonse umoya bese uqinisa izandla ngaphambi kokwehla
Phefulela esiswini, izinhlangothi, nangemuva kwe-trunk ukuze udale ingcindezi ezungeze wonke umzimba. Gcina leyo ngcindezi ngaphandle kokugubha amahlombe noma ukuphoqa i-arch ephansi ye-back back.
- 4
Gobisa izinqe namadolo ndawonye
Gcina indunduma yozwane abakhulu, indunduma yozwane oluncane, nesithende phansi kuyilapho izinqe namadolo kugoba ndawonye. Vumela amadolo alandelele ngezinzwane futhi ugcine ibha isondela eduze kwe-madfoot.
- 5
Cindezela phansi kude endleleni efanayo
Buyela emuva endaweni ejulile ongayilawula. Shayela kulo lonke unyawo futhi uvumele amahlombe nezinqulu zikhuphuke ngesivinini esifanayo esikhundleni sokuphakamisa isifuba noma izinqulu uwedwa. Exhale ngemva kokwedlula ingxenye enzima kakhulu yokukhuphuka.
BREATH & BRACE
Ukuphefumula kusetha isikhathi; ukubhuqa kudala ukwesekwa
Donsa umoya ngaphambi kokuphindaphinda ngakunye futhi wenze isiqu sonke siqine kunokuba uphushele isisu kuphela phambili. Ukugcina ingcindezi ngokwehla, indawo engezansi, kanye nokukhuphuka kwangaphambi kwesikhathi kusiza i-torso ukumelana nokunyakaza okungafuneki ngaphansi kwebha.
Khipha umoya uma usucishe umile, buyisela ibhalansi, bese udonsa umoya olandelayo ngaphambi kokwehla futhi. Ungaphoqi ukuphindaphinda okuningana emoyeni owodwa. Beka ibha uma uba nesiyezi noma uphelelwa umoya ngokweqile.
Iphuzu elibalulekile: Inkomba esebenzayo: “Hogela umoya → qinisa isiqu → yehla → cindezela phansi → khipha umoya eduze naphezulu.”
RANGE OF MOTION
Sebenzisa indawo ejulile ongayilawula, hhayi indawo ejulile ongayiphoqa
Indawo ewusizo ephansi igcina lonke unyawo phansi, amadolo alandelela ngezinzwane, umzimba womzimba ulawulwa, kanye nebha ibhalansile phezu konyawo oluphakathi. I-Hip anatomy, ubude be-femur, nokuhamba kweqakala kushintsha ukuthi ukuma kwakho kube banzi nokuthi i-torso incike kangakanani.
Amadolo angase ahambe ngokwemvelo adlule izinzwane, ikakhulukazi ku-squat ejulile. Ukuwaphoqa ngemuva kwezinzwane kungashintsha ukufunwa ngokweqile kuya ezinqulwini nasemhlane. Yahlulela impinda ngokuhlanganisa unyawo, idolo, umzimba womzimba, nokulawula umzila webha esikhundleni sophawu olulodwa olulodwa.
KNEE TRACKING
Amadolo nezinzwane kufanele zihambe ngendlela ehambisanayo
Amadolo awadingi ukuhlala anganyakazi noma aqonde phambili. Kufanele bahambe ngendlela ehambisana nokuma futhi bahlale belawulwa ezinyaweni.
Isilinganiso esincane esincane sokunyakaza kwangaphakathi akukona ukulimala ngokuzenzekelayo, kodwa ukuwa okungazelelwe okungalawuleki ngaphansi komthwalo kuyisizathu sokunciphisa isisindo noma ukujula nokubuyisela ukulawula.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Amadolo awela phakathi
- Lokho okubonayo
- Amadolo ahamba ngokucijile ebheke komunye nomunye ngesikhathi sokwehla noma ukukhuphuka.
- Imbangela engaba khona
- Umthwalo ungase ube nzima kakhulu, noma ukwesekwa kwezinyawo nokulawulwa kwe-hip kungase kubi.
- Indlela yokulungisa
- Yehlisa umthwalo futhi uzijwayeze ukugcina amadolo nezinzwane zesibili zihamba ngendlela ehambisanayo ngenkathi ugcina wonke amaphuzu amathathu okucindezela kwezinyawo.
Izithende ziyaphakamisa
- Lokho okubonayo
- Ingcindezi ishintsha ibheke phambili futhi izithende zishiya phansi eduze naphansi.
- Imbangela engaba khona
- Hlola ukuhamba kweqakala, ububanzi bokuma, isivinini sokwehla, nokuthi ibha iye yakhukhuleka iye phambili yini.
- Indlela yokulungisa
- Zama ukuma okubanzi kancane kanye ne-engeli yozwane elungisiwe, bese usebenzisa kuphela ukujula lapho lonke unyawo luhlala lutshalwe khona. Izicathulo zokuphakamisa izinsimbi zingasiza kodwa zingakushintshi ukulawula.
Ingemuva eliphansi liyindilinga noma linwebeka ngokweqile
- Lokho okubonayo
- I-pelvis igxuma kungazelelwe ngezansi, noma izimbambo ziyavuleka futhi ingemuva eliphansi libheke phezulu kusukela ekuqaleni.
- Imbangela engaba khona
- Kungenzeka ukuthi weqa ukujula kwakho kwamanje okulawulwayo noma ulahlekelwe i-brace.
- Indlela yokulungisa
- Gcina ukuma kwe-torso okusungulwe ekuqaleni futhi ume ngaphambi nje kokuba kushintshe kakhulu. Phinda ufunde ukubopha ngomthwalo olula.
Izinqe zidubula kuqala
- Lokho okubonayo
- Izinqulu ziyaphakama ngenkathi ibha nesifuba kumile, kuguqula ukukhuphuka kube iphethini yasekuseni.
- Imbangela engaba khona
- Umthwalo ungase udlulele noma i-quadriceps ingase ingagcini isilinganiso esihlosiwe.
- Indlela yokulungisa
- Yehlisa isisindo futhi usebenzise i-tempo noma ama-squats amisiwe ukuze uzilolonge ukuphakamisa amahlombe nezinqulu ndawonye.
Ukubhampa ngaphandle kokulawula ngezansi
- Lokho okubonayo
- Uwa ngokushesha futhi uthembele ekubuyiseleni emuva okungalawulwayo ukuze uhlehle.
- Imbangela engaba khona
- Isivinini sokwehla nokujula akusalawulwa, ngokuvamile ngenxa yokuthi umthwalo noma ukujula okuqondiwe kuwukuvelela kakhulu.
- Indlela yokulungisa
- Sebenzisa ukwehla kwamasekhondi amabili kuya kwamathathu kanye nokumisa isikhashana. Yakha ukulawula ekujuleni okulawulekayo futhi ulayishe ngaphambi kokuqhubeka.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ibhokisi squat
Sebenzisa ubude bebhokisi ukuze ukhawulele ukujula ngenkathi ufunda ibhalansi kanye nendlela yokuhlala.
I-squat yesisindo somzimba
Zijwayeze ukusekela unyawo lonke nokulandelela amadolo ngaphandle komthwalo wangaphandle.
I-Goblet squat
Bamba i-dumbbell esifubeni ukuze ufunde ukulayisha kwangaphandle ngenkathi ugcina i-torso ihlelekile.
U-Barbell wabuyela emuva
Qala ngebha engenalutho bese wengeza isisindo kuphela ngenkathi indlela efanayo nesivinini kuhlala kuphindaphindwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Zijwayeze kabili ngeviki okungenani usuku olulodwa lokululama phakathi kwamaseshini. Qala ngebha engenalutho noma umthwalo omncane ogcina indlela yakho, futhi uqedele isethi ngayinye ngokuphindaphinda cishe okubili noma okuthathu ubeke eceleni.
I-Reps
8–10
Sebenzisa ububanzi obugcina isivinini nokujula
Amasethi
2–3
Phumula imizuzu emi-2–3 phakathi kwamasethi
Layisha
+2.5–5%
Kuphela uma zonke izimpinda zihlala zizinzile
- Khulisa umthwalo kancane iseshini elandelayo kuphela lapho ukucindezela konyawo, ukulandelela idolo, nokulawula umzimba womzimba kuhlala kufana ngokuphindaphinda kokugcina.
- Uma inqubo iwohloka, yeka ukwengeza umthwalo futhi wehlise isisindo ngo-5–10% ukuze uqedele ngokuphindaphinda okuhlanzekile.
- Hlukanisa ukukhathala okuvamile kwemisipha ebuhlungu obuhlangene obubukhali noma obuqhubekayo. Ungaqhubeki nesethi ngokusebenzisa ubuhlungu bamalunga.
Imibuzo evame ukubuzwa
Ingabe akulungile ukuthi amadolo ami adlule izinzwane zami?
Cha. Ukuhamba ngedolo ukudlula izinzwane kungaba yingxenye evamile yokugwaza kuye ngokujula nobukhulu bomzimba. Bheka ukucindezela konyawo okulawulwayo, ukulandelela idolo, ukuma komzimba, nendlela yebha ndawonye.
Ingabe kufanele ngisebenzise ibhande njengosaqalayo?
Ibhande linganikeza impendulo eyengeziwe kanye nokwesekwa, kodwa alithathi indawo yokufunda ukuqinisa noma ukusebenzisa umthwalo ofanele. Okokuqala thola inqubo engaguquki kanye nokusetha okuphephile kwama-rack.
