SUMO GOBLET SQUAT
I-Sumo goblet squat ayikona ukunyakaza lapho izinyawo zisabalele khona, kodwa i-squat lapho umthwalo wangaphambili usekelwa futhi ilunga le-hip lihlala phakathi kwebanga elithokomele.
Ukubamba ama-dumbbell phambi kwesifuba sakho nokusebenzisa ukuma okubanzi kune-goblet squat evamile kuzokwenza kube lula ukumisa i-torso yakho futhi kwandise ukubamba iqhaza kwama-adductors akho. Kodwa-ke, uma usakaza izinyawo zakho kakhulu noma uphendulela izinzwane zakho kakhulu, ama-arches onyawo lwakho nokuqondisa kwamadolo kuzophazamiseka. Bamba ama-dumbbell eduze komzimba wakho futhi uqale uthole ububanzi nokujula okushiya zonke izinyawo zakho phansi.
- Imisipha eyinhloko
- I-Gluteus maximus, i-quadriceps femoris, ama-adductors
- Imisipha esekelayo
- Izintambo, amathole, umnyombo, umhlane ongaphezulu
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-squat yomthwalo obanzi wangaphambili
Ihluke kanjani ku-squat yokuma ebanzi?
Ama-Sumo goblet squats engeza umthwalo ongaphambili esifubeni ngendlela ebanzi. Izimiso ze-postural ziyefana, kodwa izidingo zokubambelela kanye nokuqina kwe-torso ziyengezwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukubamba ama-dumbbell esifubeni sakho
Sekela i-dumbbell eyodwa ngaphansi kwekhanda ngezandla zombili futhi ubeke izindololwane zakho eduze nomzimba wakho. Qinisekisa ukuthi izihlakala zakho azigobi futhi ama-dumbbell awasuki emzimbeni wakho.
- 2
Thola ububanzi bakho obuntofontofo kanye ne-engeli yezinzwane
Beka izinyawo zakho banzi kunamahlombe akho bese uphendulela izinzwane zakho ngaphandle. Khetha indawo lapho isithende sakho, isithupha sakho, nozwane oluncane luthinta phansi.
- 3
Ukwehlisa amadolo nezinqulu ndawonye
Hofuza bese uqinisa i-torso yakho, bese uthumela amadolo akho ezinzwaneni zakho bese wehlisa i-pelvis yakho phakathi kwezinyawo zakho. Yima ngaphambi kokugwaza kwe-groin yakho noma ama-curls akho aphansi.
- 4
Phusha ukuze ume ngonyawo lonke
Exhale bese uphusha phansi kube sengathi welula izinyawo zakho emaceleni. Qondisa amadolo nezinqulu ndawonye futhi ungaphakamisi izimbambo zakho noma ugobe umhlane wakho ophansi phezulu.
STANCE BEFORE DEPTH
Ukuma akubona ububanzi obukhulu, kodwa indawo lapho izinyawo nezinqulu zizinzile ndawonye.
Ukunweba izinyawo zakho akusho ngaso sonke isikhathi ukuthi ungahlala ujule. Uma ingaphambili le-hip joint yakho lincitshiwe noma ingaphakathi lonyawo lwakho lintanta, yehlisa ububanzi noma ulungise i-engeli yezinzwane zakho.
Ngenkathi wehla, amadolo akho kufanele alandele isiqondiso sozwane lwakho lwesibili futhi izinqulu zakho kwesokunxele nesokudla kufanele zibe sezingeni elifanayo.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Cindezela unyawo lwakho lonke futhi ugcine ukhalo phakathi kwezinyawo zakho.”
FRONT LOAD
Uma usondeza ama-dumbbell emzimbeni wakho, kuba lula ukulawula i-torso yakho nokucindezela konyawo.
Uma ama-dumbbell ekude phambili, umthwalo osemhlane wakho nasezingalweni uyakhula, futhi izithende zakho zingase ziphakame. Gcina izindololwane zakho phansi kanye nesisindo phambi kwesifuba sakho.
Uma ukubamba kwakho kuxegisa kuqala noma i-torso yakho igoqeka, ama-dumbbell akho amanje ayaqina, ngisho noma umzimba wakho ongezansi ungakwazi ukuwaphatha.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izinyawo zibanzi kakhulu
- Lokho okubonayo
- Ingaphakathi lonyawo liyantanta futhi igroin noma ngaphambili kwelunga lenyonga liyabhajwa.
- Imbangela engaba khona
- Ngenxa yegama elithi Sumo, ububanzi obukhulu baphoqeleka.
- Indlela yokulungisa
- Yehlisa ububanzi kuze kufike lapho unyawo luhlangene futhi i-pelvis yehliswe ngokulinganayo.
I-Dumbbell isuka kude nomzimba
- Lokho okubonayo
- Izingalo nomhlane ophansi kuyakhathala kuqala futhi umzimba ongaphezulu uncike phambili.
- Imbangela engaba khona
- Izindololwane zinwetshwe phambili noma ukubamba kube buthaka.
- Indlela yokulungisa
- Bamba ama-dumbbell esifubeni sakho futhi uphinde ukhiye izihlakala zakho nomzimba wakho ngesisindo esilula.
Amadolo aqoqene ngaphakathi
- Lokho okubonayo
- Amadolo ahamba aye ezinzwaneni ngesikhathi esiphansi noma ekuqaleni kokukhuphuka.
- Imbangela engaba khona
- I-engeli yokulayisha/ukujula/uzwane ayikho ekulawuleni kwamanje.
- Indlela yokulungisa
- Letha amadolo akho ngasezinzwaneni zakho zesibili futhi wehlise isisindo nokujula.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isikwethi esibanzi somzimba
Hlola ingcindezi yonyawo kanye nobubanzi benyonga.
Ibhokisi le-Sumo Goblet Squat
Funda ukujula okungaguquki nokulinganisa kwe-pelvic.
I-Sumo Goblet Squat
Idala ukuphindaphinda okulawulwayo komhlaba.
I-Tempo Sumo Goblet Squat
Khulisa ukulawula ngokwehla okuyimizuzwana emi-3 nesitobhi esingezansi.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Akuwona ukuzivocavoca okubalulekile okuhlukene ne-goblet squat evamile. Khetha lokhu lapho ukuma okubanzi kukhululekile futhi ufuna ukushintsha ukuqeqeshwa komzimba wakho ophansi, kufaka phakathi ama-adductors nama-glutes.
Inani lezikhathi Izikhathi ze-
8–15
Amasekhondi angu-2-3 aphansi, ubambe unyawo olugcwele
Isethi
2–4 amasethi
60–120 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1-2 izikhathi ngeviki
I-squat ehlukile kanye nokulungiswa kwevolumu ephelele
- Uma ukuqondisa konyawo, idolo, nokhalo kugcinwa, khulisa inani lokuphindaphinda kuqala.
- Uma ama-dumbbell enyakaza noma ingaphakathi lezinyawo zakho lintanta, yehlisa isisindo nobubanzi.
- Ungakubekezeleli ubuhlungu bokugwaza ku-groin ngokuvuselela okunwebekayo.
Imibuzo evame ukubuzwa
Ingabe ama-dumbbell kufanele ehle aze athinte phansi?
Cha. Akukhona mayelana nokuma kwe-dumbbell, imayelana nokucindezela konyawo, ukuqondanisa kwamadolo, nokujula lapho kugcinwa khona umgogodla ongathathi hlangothi.
Ingabe kulungile ukuba nomsipha odonsiwe we-adductor?
Ungase ube nokungezwani kwemisipha okuthambile, kodwa uma igroin yakho inyakaza noma izinqulu zakho zimpintsha, yehlisa ububanzi nokujula.
