TRAP BAR SQUAT
I-trap bar squat ayiwona umsebenzi lapho ubambelela khona kuphela esibambo futhi uphakamise umzimba wakho ongaphezulu, kodwa iwukunyuswa phansi okwelula amadolo nezinqulu zakho ndawonye maphakathi nebha.
Uma umi ngaphakathi kwe-trap bar futhi uyiphakamisa ngokuyibamba engathathi hlangothi, umthwalo ugoqa emzimbeni wakho futhi kungenzeka ukuthi uphumule eduze nendawo ephakathi kwezinyawo zakho kune-barbell evamile. Kodwa-ke, noma ngabe igama liyi-squat, kunesici se-hip hinge esiqala phansi, futhi umnikelo wamadolo ne-hip joints uyahlukahluka kuye ngokuthi ukuphakama kwesibambo kanye nohlobo lomzimba. Gcina izinyawo zakho maphakathi nefreyimu futhi ungaphoqi i-engeli yomzimba ongaphezulu ukuthi ime, kodwa vumela ibha nomzimba wakho kunyakaze ndawonye.
- Imisipha eyinhloko
- I-Quadriceps ne-gluteus maximus
- Imisipha esekelayo
- Izintambo, ama-adductors, i-erector spinae, izingalo, umgogodla
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Neutral Grip Floor Lift Squat Type
I-Trap bar squat noma i-deadlift?
Lokhu ukunyakaza okuhlanganisa i-hip hinge nesandiso samadolo ukuphakamisa umthwalo kusukela phansi. Isisindo siyahlukahluka kuye ngokuthi ukuma kwakho nokuphakama kwesibambo, ngakho bheka ukunyakaza kwangempela kunegama.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Qondanisa ukuphakama kwesibambo nendawo yonyawo
Khetha isibambo esiphezulu noma esiphansi esifanelana nohlu lwakho lokunyakaza kanye nezinga lekhono. Beka izinyawo zakho phakathi nendawo yefreyimu futhi uqiniseke ukuthi ziyibanga elifanayo phambili nangemuva ukusuka kuzibambo nhlangothi zombili.
- 2
Dala ukubamba okungathathi hlangothi nokushuba komzimba ogcwele
Goba izinqe namadolo ukuze ubambe izibambo futhi uqinise amakhwapha ukuze usimamise amahlombe akho. Hofuza ukuze udale umfutho wesisu futhi uqale ususe noma iyiphi imvume kubha.
- 3
Phusha phansi ukuze ume ndawonye
Phusha phansi ngonyawo lwakho lonke futhi uqondise amadolo akho namajoyinti e-hip ngesikhathi esifanayo. Qinisekisa ukuthi isifuba sakho nesinqe kukhuphuka ngezinga elifanayo nokuthi uhlaka lwakho alutshekeleli phambili noma emuva.
- 4
Gobisa izinqe namadolo ukuze ubeke
Phezulu, yima uqonde ngaphandle kokugoba umhlane wakho, bese uthumela i-pelvis yakho emuva bese ugoba amadolo akho ukuze wehlise ibha iqonde. Lapho i-disc ithinta phansi, ivuselela ukungezwani.
STAY CENTERED
Ibha ye-Trap itshekela emuva naphambili uma isuka maphakathi nohlaka
Uma izinyawo zakho zikude kakhulu phambili noma zikude kakhulu emuva, isibambo singase sitshekele ngesikhathi sokukhuphuka futhi idiski eyodwa ingase iphakame kuqala. Ngaphambi kokuqala, hlola igebe phakathi kohlaka nezinyawo zakho kwesokunxele, kwesokudla, ngaphambili nangemuva.
Uma isikhundla sishintsha ngemva kokusibeka phansi ngemva kokuphindaphinda ngakunye, masimise kuso futhi.
Iphuzu elibalulekile: Khombisa ukuzama njengamanje: "Phusha phansi ukusuka maphakathi nebha."
HANDLE HEIGHT
Isibambo esiphezulu siwukuhlehla okunciphisa ububanzi bokunyakaza, futhi isibambo esiphansi asihlali siyimpendulo.
Isibambo esiphezulu sehlisa ibanga lokuqala le-back back and hips, kwenze ama-lifti aphansi abe lula ukuwaqonda. Izibambo eziphansi zidinga ukugoba okukhulu kwedolo nenyonga kanye nobubanzi bokunyakaza.
Beka phambili umgogodla ongathathi hlangothi, ukucindezela konyawo, nezinga lohlaka ngaphezu kokukhethwa kwezibambo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ichemile ngasemuva noma ngaphambili kohlaka
- Lokho okubonayo
- Idiski eyodwa intanta kuqala futhi isibambo sitshekela emuva naphambili.
- Imbangela engaba khona
- Isikhungo sezinyawo nebha akuhloliwe.
- Indlela yokulungisa
- Beka ibha phansi, lungisa ibanga phakathi kwamaphethelo ohlaka nezinyawo zakho, bese uqala futhi.
I-pelvis kuphela ephakama kuqala
- Lokho okubonayo
- Amadolo anwetshwa kuqala futhi umzimba ongaphezulu wehliswa ubheke phansi.
- Imbangela engaba khona
- Isisindo sikhulu noma amandla asunduza phansi kanye nokulungiswa komzimba kuyahlukaniswa.
- Indlela yokulungisa
- Yehlisa isisindo futhi uphakamise isifuba sakho kanye ne-pelvis ndawonye kwisibambo esiphezulu.
Ukugoba okudlulele okhalweni phezulu
- Lokho okubonayo
- Endaweni ekhiyiwe, izimbambo ziyaphakanyiswa futhi ingemuva eliphansi liyacindezelwa.
- Imbangela engaba khona
- Isandiso se-Hip esilandelwa isandiso se-lumbar singeza ububanzi.
- Indlela yokulungisa
- Yima isikhashana umile, ucindezela i-glute yakho futhi ugcine izimbambo zakho phezu kwe-pelvis yakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Kettlebell deadlift
Funda ukulayisha isikhungo somzimba wakho bese uphusha phansi.
I-High Handle Trap Bar Lift
Zijwayeze ukukala uzimele kububanzi obufushane.
I-Low Handle Trap Bar Lift
Faka isicelo uma kunobubanzi nokulawula okwanele.
I-Trapbar Tempo noma i-Stop Variant
Ithuthukisa indawo yokuqala nokulawula ukwehla.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Rekhoda isisindo se-trap bar kanye nobude bokubamba. Ukusetha kabusha i-rep ngayinye kusuka phansi kunciphisa ukudideka kwendawo futhi kukuvumela ukuthi uqhathanise ngokunembile ukuqhubeka kwesisindo.
Ukubala
3-8 izikhathi
Setha kabusha phansi kukho konke ukuphindaphinda
Isethi
3–5 amasethi
2–4 imizuzu yokubuyisela phakathi kwamasethi
Imvamisa
1–2 izikhathi ngeviki
Ihlanganiswe nevolumu ye-squat ne-deadlift
- Uma indawo yokuqala, efana nohlaka oluvundlile, igcinwa, khulisa inani lezimpinda kuqala.
- Uma ukutsheka kwe-pelvic, ukugoba emuva, noma ukuxegiswa kokubamba kwenzeka, yehlisa isisindo noma ububanzi bokunyakaza.
- Ukugxuma phansi akuholeli ekuphindeni okulandelayo.
Imibuzo evame ukubuzwa
Ingabe ukusebenzisa isibambo esiphezulu kuyenza ingasebenzi kahle?
No. Yehlisa ububanzi bokunyakaza kodwa iwusizo ekuqaliseni okuzinzile nokulayisha okuqhubekayo. Khetha ngokuya ngezinhloso zakho kanye nebanga lamanje lokunyakaza.
Ingabe ngidinga ukugcina umzimba wami ongenhla uqondile ngokugcwele?
Ayidingeki. Kuye ngohlobo lomzimba wakho, ungase uthambekele, kodwa umgogodla ongathathi hlangothi, ibhalansi yonyawo oluphakathi, kanye nezinga lohlaka kubaluleke kakhulu.
