ZERCHER SQUAT
I-zercher squat ayiwona umsebenzi lapho ugoba khona ibha ngezingalo zakho, kodwa i-squat esekela umthwalo wangaphambili ngaphakathi kwezindololwane zakho ngomzimba wakho nomzimba ongezansi.
I-zercher squat ibeka i-barbell ngaphakathi kwezindololwane, ibeka isikhungo samandla adonsela phansi phambi komzimba, ibeka izimfuno ezinkulu zokubambelela ku-torso nangaphezulu. Ukususa ibha kusukela phansi futhi uyiphakamise emathangeni akho kuyikhono elihlukile lokukwazi kahle, futhi ekuqeqesheni okujwayelekile, kuphephe kakhudlwana ukusebenzisa i-rack kanye nezikhonkwane zokuphepha ukuze uyiqaqe endaweni enethezekile. Ungasebenzisa iphedi noma ithawula ku-elbow crease, kodwa ungaqhubeki nokuba ndikindiki noma ukucindezela okubukhali esandleni sakho.
- Imisipha eyinhloko
- Ama-Quadriceps, i-gluteus maximus, ama-adductors
- Imisipha esekelayo
- I-Core, ingemuva eliphezulu, ama-biceps, izingalo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-elbow yangaphakathi yomthwalo we-squat yangaphambili
Ingabe kujwayelekile ukuthi izindololwane zilimale?
Kungase kube nengcindezi esabalele, kodwa ubuhlungu bokugwaza noma ukuba ndikindiki esandleni akubhekwa njengokujwayelekile. Lungisa indawo yebha nesisindo futhi usebenzise amaphedi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukusetha I-Rack kanye Nokuphakama Kokuphepha
Beka ibha endaweni ephakeme evumelana nendololwane bese usetha iphinikhodi yokuphepha ngaphansi nje kokushona okuphansi. Zijwayeze ukucindezela izikhundla kanye ne-rack ibuyisela ngebha engenalutho.
- 2
Ibha yokwesekwa ngaphakathi kwendololwane
Beka izingalo zakho ngaphansi kwebha, ugcine ibha iseduze ne-elbow crease yakho. Gcina izintende noma izibhakela zakho zihlangene futhi izindololwane zakho ziseduze nomzimba wakho ukuze uvimbele ibha ukuthi ingagingqiki iphumele ngaphandle.
- 3
Hlala ngenkathi ulondoloze umhlane ongaphezulu
Khipha ibha bese uyibuyisela emuva kafushane ukuze udale ukucindezela kwesisu. Gobisa amadolo nezinqulu ndawonye, beka izindololwane zakho phakathi kwamathanga akho, bese ubeka unyawo lwakho lonke phansi.
- 4
Phakamisa isifuba nesinqe ndawonye
Sukuma ngokusunduza phansi ngezinyawo zakho ukuze uvimbele ingemuva lakho elingaphezulu ukuthi lingawi. Ngemuva kokuma ngokuphelele, sondela ku-rack futhi uqiniseke ukuthi ibha ithinta zombili izisekelo ngaphambi kokuyibeka phansi.
ELBOW CRADLE
Ibha ayiphakanyiswa ngama-biceps, kodwa ihlezi eshalofini ngaphakathi kwezindololwane
Ukusabalalisa izindololwane zakho kubangela ukuthi ibha igoqeke iye phansi futhi iye phambili, kubeke amandla angenasidingo ezihlakaleni nasezingalweni zakho. Gcina izindololwane zakho ziseduze ne-torso yakho futhi izingalo zakho zikhululekile.
Uma ingcindezi ingakhululekile, ungasebenzisa izingubo eziwugqinsi noma iphedi ekhethekile, kodwa ungayisongi ngokukhululeka kangangokuthi ibha iyashelela.
Iphuzu elibalulekile: Khombisa ukuzama ngaso leso sikhathi: “Beka izindololwane zakho emhlane wakho bese ugcine izandla zakho phezu kwebha.”
UPPER-BACK CONTROL
Njengoba ibha idonselwa phambili, kubalulekile ukuthi ungalahlekelwa umfutho ongaphezulu nomfutho wesisu.
Phansi, izindololwane zakho ziyawa futhi umhlane wakho ugoqe, uhambisa ibha iye phambili phakathi nonyawo. Kunokuba uphakamise isifuba sakho ngokweqile, gcina ingemuva lakho libe banzi izimbambo zakho ne-pelvis kugcwele.
Ukujula lapho indololwane ithinta khona ithanga kuyahlukahluka kuye ngohlobo lomzimba. Asikho isidingo sokuzungeza umhlane wakho ukuze uhlose ukuxhumana.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Sekela ibha ngokuyisonga ngezingalo zakho
- Lokho okubonayo
- Ama-Biceps nezihlakala ziyakhathala ngokushesha futhi ibha ibhobokela phezulu naphansi.
- Imbangela engaba khona
- Ibha ibekwe phezu kwezingalo kunezinqamuke zendololwane.
- Indlela yokulungisa
- Misa kabusha ibha isuka ku-rack uye kubha engenalutho, ukusabalalisa isisindo ku-rack ngaphakathi kwezindololwane zakho.
Izindololwane zihlukene, i-bar rolling
- Lokho okubonayo
- Ngesikhathi sokwehla, izandla ziyawa futhi ibha isuka kude nomzimba.
- Imbangela engaba khona
- Ukuxhumana kwesandla nomhlane ongenhla kuxega noma kukhuluphele.
- Indlela yokulungisa
- Yehlisa isisindo nokujula, ugcine izandla zakho zihlangene kanye nezindololwane eduze komzimba wakho.
Ukukhanya okuphezulu kuba yindilinga ecijile
- Lokho okubonayo
- Ngezansi, ibha yehlela phambili futhi isifuba sakho sigoqe sibheke emadolweni akho.
- Imbangela engaba khona
- Ukujula noma umthwalo wanikezwa kuqala ngaphezu kokucindezela kwesisu namandla angenhla emhlane.
- Indlela yokulungisa
- Phakamisa ukuphakama kokuphepha kwakho futhi uzijwayeze ukuphindaphinda kwe-tempo ngenkathi ugcina umgogodla wakho ongaphezulu.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Goblet Squat
Funda umthwalo wangaphambili nomzimba oqondile.
Empty Bar Zercher Hold
Prakthiza amashalofu ezindololwane nokuphefumula.
Ibhokisi le-Zercher Squat
Idala ukujula okungaguquki nendawo yebha.
I-Zerzer Squat
Khuphula kancane kancane umthwalo njengoba ukuqondanisa kugcinwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Lokhu kuhluka kubangela ubunzima bengalo kanye nokukhathala okungaphezulu, ngakho-ke qala ngesisindo esilula kanye nevolumu ephansi ekuqaleni. Ngisho noma inombolo iphansi kune-squat evamile, akuyona ukwehluleka.
Ukubala
4-10 izikhathi
Igcina indawo yebha nokukhanya okuphezulu
Isethi
3–4 amasethi
2–3 imizuzu yokutakula phakathi kwamasethi
Imvamisa
1-2 izikhathi ngeviki
Lawula ngokukhathala kokuqeqeshwa kwengalo nomhlane
- Uma amashalofu ezindololwane nomhlane ongaphezulu kugcinwa, khulisa inani lokuphindaphinda kuqala.
- Uma uba ndikindiki ezandleni zakho, ukucindezela okubukhali ezingalweni zakho, noma ukugingqika kwebha, yibeke endaweni yokubeka ngokushesha.
- Indlela ethuthukisiwe yokuphakamisa ibha isuka phansi bese uyihambisa endaweni ayizami ngaphandle kwekhono elikhethekile.
Imibuzo evame ukubuzwa
Ingabe izindololwane zakho kufanele zithinte phakathi kwamadolo akho?
Ayidingeki. Umgogodla omaphakathi, ukucindezela konyawo, kanye nokujula lapho kugcinwa khona indawo yebha yizinto eziza kuqala.
Ngingaqala ngokuphakamisa ibha kusukela phansi?
Leyo ndlela yengeza amasu okuguqula nokugoqa. Ezimweni eziningi, ukuqaqa kulula futhi kuphephile.
