THRUSTER
I-Thruster ayiwona umsebenzi ohlanganisa ama-squats nokucindezela ngokuhlukana, kodwa ingumnyakazo womzimba ogcwele odlulisela amandla omzimba ophansi phezulu ku-barbell bese iwathumela phezulu kanye nje.
Ungaqeqesha ukudluliswa kwamandla phakathi komzimba ophansi nongaphezulu ngokubeka insimbi yokubeka engaphambili, ugwaze, bese usukuma bese ucindezela phezulu ngokushesha. Uma uyeka phezulu kwe-squat bese uphusha ngamahlombe akho kuphela, noma uma i-rack yangaphambili nokujula kugoqa ngenxa yesisindo esinzima, ukusebenza kahle kokunyakaza nokuphepha kuncipha. Gcina izinyawo zakho zonke kubha engenalutho kanye nesisindo esilula, futhi ufunde isikhathi kusukela lapho izingalo zakho zixhuma lapho izinqulu zakho namadolo akho enwebeka.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus, i-deltoids
- Imisipha esekelayo
- I-Triceps, i-Hamstrings, i-Core, i-Upper Back
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Front Squat to Overhead Cindezela Ukuxhumana
Ngingakwazi yini ukuma kancane bese ngicindezela ngemva kwe-squat yangaphambili?
Nakuba kungenzeka ngokuhlukahluka kokuqeqeshwa, ukhiye ku-thruster ukuhlanganisa ukuphakama komzimba okuphansi ngomshini wokunyathelisa. Qala ngezisindo ezilula futhi ufunde isikhathi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukudala indawo yokubeka yangaphambili nezinyawo
Beka ibha phezu kwamahlombe akho angaphambili bese ubamba izandla zakho zibe banzi kancane kunobubanzi behlombe. Khomba izindololwane zakho phambili futhi ubeke unyawo lwakho lonke phansi.
- 2
Squat nge-bar emahlombe akho
Hogela umoya ukuze udale umfutho wesisu futhi ugobise amadolo nezinqulu zakho ndawonye. Yehlela ekujuleni ngaphambi kokuba izindololwane zakho zehle noma izithende zakho ziphakanyiswe.
- 3
Ukuma ngemilenze yakho bese udlulisela isivinini kubha
Phusha phansi ngezinyawo zakho ukuze uvuke ngokushesha, futhi ngokushesha nje lapho amadolo akho nezinyonga ziqondana, vumela ibha ikhuphuke kancane emahlombe akho. Bese uqhubeka ucindezela ngezingalo zakho.
- 4
Rakha ibha ngemuva kokukhiya phezulu
Nweba izindololwane zakho ngaphezu kwekhanda lakho bese ubeka izimbambo zakho phezu kwe-pelvis yakho. Lawula umugqa emahlombe akho, donsa umthelela ngamadolo akho, futhi ulungiselele impinda elandelayo.
LEGS START THE PRESS
Umshini wokunyathelisa uthatha amandla aphansi omzimba ngaphambi nje kokuphela kokukhuphuka kwe-squat.
Uma uphusha ngezingalo kusenesikhathi kakhulu, ngeke ukwazi ukusebenzisa ukunyakaza komzimba okuphansi, futhi uma uphusha ngemva kokuma ngokuphelele, uzogcina usucindezelwe kanzima. Lapho nje ibha izwa ukukhanya emahlombe akho, xhuma izingalo zakho.
Funda isigqi sokunyakaza okuqhubekayo kubha yokukhanya bese ukhuphula isisindo.
Iphuzu elibalulekile: Inkomba ongayisebenzisa ngokushesha: "Phakamisa ibha ngemilenze yakho futhi izingalo zakho zigcine amandla."
RECEIVE THE BAR
Lapho wehlisa ibha, kufanele uyisekele ngobumnene ngamahlombe namadolo ukuze uzinzise i-squat elandelayo.
Uma uyibamba kancane ngezingalo zakho nje bese uyibeka ehlombe lakho, umthelela ezihlakaleni zakho kanye nethambo lekholomu lizoba phezulu. Gobisa amadolo akho kancane njengoba ibha ithinta amahlombe akho.
Ungajahi ukwehla okulandelayo ngaphambi kokuphinde ubuyele phambili.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Yima phezulu bese ucindezela kuphela ngamahlombe akho
- Lokho okubonayo
- Imilenze yakho isivele inwetshiwe ngokugcwele, kodwa ibha ima emahlombe akho futhi izingalo zakho ziyakhathala kuqala.
- Imbangela engaba khona
- Ukukhuphuka komzimba okuphansi kanye nesikhathi sokucindezela kuphazamisekile.
- Indlela yokulungisa
- Yehlisa isisindo futhi ekupheleni kokuma, xhuma izingalo zakho ngokushesha nje lapho ibha iphakama.
Izindololwane ziyehla bese kuthi ibha igingqikele phambili
- Lokho okubonayo
- Phansi kwe-squat, ibha ibekwe ezandleni futhi i-torso igoqiwe.
- Imbangela engaba khona
- I-rack yangaphambili nengemuva elingaphezulu likhululekile.
- Indlela yokulungisa
- Lungisa ukubamba kwakho futhi uphakamise izindololwane zakho ukuze unciphise ukujula ngebha ebekwe emahlombe akho.
Hlala okhalweni phezulu
- Lokho okubonayo
- Izimbambo ziyaphakanyiswa futhi ibha isala phambi komzimba.
- Imbangela engaba khona
- Indawo ekhiyiwe yaphoqelelwa esikhundleni sokunyakaza kwamahlombe noma isisindo.
- Indlela yokulungisa
- Yehlisa isisindo, qinisa i-glute yakho ne-abs, bese unamathisele ibha ngenhla kwezindlebe zakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukwenyuka kwesisindo nesivinini
Khulisa isisindo kancane kancane noma ukhuphule isivinini sokunyakaza ngenkathi ugcina ukuma okulungile.
Ukusebenza okuqhubekayo (okuyinkimbinkimbi)
Hlanganisa nokunye ukunyakaza ukuze uqinise ukukhuthazela kwenhliziyo nokuqina kwemisipha ngasikhathi sinye.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Lokhu ukuvivinya umzimba okugcwele okuthambekele ekuqhekekeni kumasu namandla, ngakho-ke sebenzisa amasethi amafushane nokuphumula okuningi. Ngisho nangezinhloso ze-cardiorespiratory, qeda isethi uma i-rack yakho yangaphambili nokuqondanisa kwe-overhead kuphukile.
Imvamisa
1-2 izikhathi ngeviki
Ukukhathala okuphezulu kwesistimu yezinzwa, ngakho-ke vumela isikhathi esanele sokululama.
Ivolumu
3~5 amasethi, 3~6 izikhathi
Ukuphindaphinda okuphansi kuyanconywa ukuthi kugxile ekugcineni ukunyakaza kwekhwalithi nokuqhuma.
- Uma ukhathala futhi ulahlekelwa ukuma kwakho, qeda ngokushesha isethi.
- Vikela umgogodla wakho ngokugcina ukucindezela kwesisu ngokuphefumula okunamandla.
Imibuzo evame ukubuzwa
Sijule kangakanani i-squat?
Ukujula lapho kugcinwa khona lonke unyawo nerack yangaphambili. Ungalahlekelwa ukuqondanisa ngokuphoqa ukuhambisana.
Ingabe lokhu kungenziwa ngama-dumbbells?
Yebo. Ama-Dumbbell avumela ukulungiswa okuzimele kokuma kwesihlakala nehlombe, kodwa andisa izidingo zokuzinza ohlangothini nolunye.
