Squats on izixhobo zakhe esenza esifubeni

Squats esifubeni sakhe - enye yezona ndlela zisebenzayo yaye ilula ukuba uzigcine ukwimo elungileyo ngokomzimba. Imithambo ezinjalo singalahlekani kuphela ubunzima kodwa ukwakha izihlunu, qinisa amathanga kunye neempundu.

Zeziphi izihlunu abasetyenziswa?

Lo msebenzi osenyongweni mhlawumbi ukufumana squats nto esifubeni sakhe. Zeziphi izihlunu inxaxheba kwaye ngexesha elinye, nomdlali uya kuvakalelwa emva kokuba umthwalo elifutshane, kuquka quadriceps, ezinqeni kunye nezihlunu umva.

Uxinzelelo inkulu iwela kanye phezu femoris quadriceps, aphakathi likhulu umzimba womntu, kwaye bathatha inxaxheba emsebenzini kunye semimembranous kunye semitendinosus.

Ngelo xesha xa womdlali kuba luthi nkqo kunye Nge esifubeni sakhe, loo nto ivele zonke izihlunu emqolo, kwaye ke ngoko kunokwenzeka ukuba uyibambe kulo ndawo.

Kwaye xa kufika ixesha squats, kodwa oku inxaxheba phantse zonke izihlunu imilenze, ukuze uzinzise imithambo somzimba.

ukuqala Apho ups?

Ngaba squats esifubeni sakhe kufuneka uqale kwakhona ngaphandle weighting, ukuze sisebenze imemori kwezihlunu. Ezi ifaka inokwenziwa ngokukhawuleza phambi kokuba ukuzilolonga ephambili okanye kusasa. Njengoko phambi kokuba nawuphi na umsebenzi igunya, kufuneka kuqala wayixova. Kuba kunjalo kungcono eziqhelekileyo squats isuti.

Ukuba ukuqonda enye into ebaluleke kakhulu. Xa kunjalo, ukuba squats ukuzilolonga ekhethiweyo emagxeni akhe, ngoko ke bangaqwalaselwa ngenjongo imithambo ezithile. Oku kungenxa yokuba kaninzi ubunzima efudumeleyo-up kulo mzekelo yi-90%, kwaye maxa wambi nkqu 100% ye incopho elinye. Phezu kwayo yonke le nto, kuba le ndlela kuqeqesho kucingwa ukuba yeyona ilungileyo, ukuze esele ukuchopha incum kuya kuba ngcono kakhulu.

Squats esifubeni sakhe: indlela yokwenza kakuhle?

Kukho ezinye iindlela kunye iindlela kukunceda ufunde ukwenza indlela imithambo. Umzekelo, squats phezu kwesifuba kufuneka kwenziwe kuphela xa esinekona sasekunene. Kodwa kubalulekile ukuphawula ukuba eli cebiso kuya kuba ezifanelekileyo kuphela kwabasaqalayo. Oku kungenxa yokuba abalufumani kuphuhliswa izihlunu ithole, yaye ngenxa yoku kuya kuba nzima kakhulu ukuba enze ezintle ngokupheleleyo kwaye uhlale up ngeenzwane zakhe.

Ngokubanzi akwiengile elungileyo, awukwazi ukugcina ukuba xa ufumana ukuze enze ukuhlamba nzulu kangangoko kunokwenzeka kwaye wenze uthathe unyawo lwakho off phantsi.

I kunokwenzeka (full) ukuhlamba iphezulu kuluncedo kakhulu, kuba akukho:

• ndahlukane kwamafutha omzimba kwemfuneko, ngexesha yokwakha esifanayo izihlunu kwenzeka ngokukhawuleza kangangoko kunokwenzeka;
• ukuphucula nethe;
• ukufunda enokwenzeka nani liphezulu izihlunu.

Squats on izixhobo zakhe esenza esifubeni

Kwi lo mshini, kufuneka ufake intamo ukuya kwinqanaba ngezantsi kancinane collarbone bakhe, ngoko ke kufuneka uhlale phantsi ngaphantsi ukuze entanyeni phezu phambi deltoids. Ibambe ukuba ibe ngaphezulu kancinane ububanzi igxalaba, zize zijongiswe phezulu, njengoko kunjalo phantsi kuye, iingalo lwaye kancinane phambili. Iinyawo kufuneka ibe zamagxa-ububanzi ngaphandle, inokuba ngaphezulu kancinci, lo gama isinqe kunye iinyawo kufuneka ibe ngaphantsi kwe bar. Ngoku, eqondisa phezulu, uthathe indawo eqala.

Kuyimfuneko ukuba uphefumle kwaye musa siphefumla, zama ukuhlala phantsi kancinane. Isinqe eshenxela emva phantsi. Xa hip uza kuba ngaxeshanye emgangathweni, ungenza ngokukhawuleza ukuqala ukwenyuka, ngaphandle kokulibazisa kwaye ukulungisa kule ndawo. Xa sadlula ekuthiwa-ingongoma kwabafileyo, oko kukuthi, xa incopho sele upasisiwe, kuyenzeka ukuba wenze i nomphunga.

Phindani kungenziwa emva kokunqumama elifutshane.

Kubaluleke kakhulu ngexesha umthambo ukuba ngeenxa umva wakho, nokuba awukwazi iwe phantsi yonke loo ndlela, kuya kuba kuhle ukuba uqale nokuphakamisa ngaphambili. Emva isixa esithile yoqeqesho, xa izihlunu aliqini, ungenza uvavanyo ukuya ekupheleni.

Hi ndlela leyi, sibulela umoya-ubambe uyakwazi ukugcina umnqonqo kwindawo echanekileyo. Ukuthintela ukulimala esinqeni akakwazi ukuhambisa intloko yam ecaleni kwaye kuthoba phantsi kwesilevu. Lonke ixesha ngexesha lo msebenzi kufuneka sihlale ngeenzwane zethu zonke izihlunu.

ukusebenza elingalunganga: Implications

imithambo Ngeliphandle, kunzima - squats esifubeni sakhe. Iinzuzo tywaleni ngemfundo emzimbeni ukuya isandla ngesandla. Kakade ke, izifundo ikakhulu ezemidlalo kuzisa izinto ezintle. Kodwa xa usebenza nge mithetho elikhulu enjalo ubunzima kunye nokhuseleko ukungahoywa kunye namacebo lemisebenzi yokusebenza, unako ngokwakho yindlala engozini enkulu. Kulo mzekelo, ungenza ukulimaza kakhulu yomqolo, amadolo sehlise umva. Kodwa ukuba usebenza kuzo zonke iintshukumo wazizisa ukuzenzekela, kunokwenzeka ukuba ngokukhawuleza kakhulu kwaye ngamandla ukubethelela izihlunu ezintsonkothileyo abaninzi.

Xa kungekho tyala ayikwazi ityeshelwe squats indlela efanelekileyo kunye nokukhethwa nobunzima kangangoko ngokwabo. Ngexesha lo msebenzi awukwazi uthathe unyawo lwakho off emgangathweni, kwaye xa ephakamisa istampu awukwazi ukuya ngeenzwane zakhe.

Iingcebiso ukubomeleza nophuhliso kwezihlunu

Squats phezu kwesifuba kufuneka kwenziwe kwempixano kwemisipha umva. Kulo mzekelo, ukuba imbaleki lifikile kuphela ukwenza lo msebenzi, kufuneka ukubambelela iingcebiso ezithile malunga eyiyo ubunzima yokusebenza. Ngoko ke, ngokuba abafazi abaye kufika kanye egumbini, bubulumko ubunzima abangagqithanga kwi-15 kg, kunye ukuphindaphindwa izihlandlo 8-12. Kuba abantu abangazi ubunzima ukusebenza abe ukuya ku-30 kg, ukuya koboniso lwe-15.

Ngexesha umthambo, umzimba aphambuke kuyo nayiphi na amaqela. Kufuneka uye phantsi kangangoko kancinane kangangoko kunokwenzeka kwaye ngononophelo, aze avuke isuntswana ngokukhawuleza.

Kubalulekile:

• ukuba kube lula ukugcina entanyeni benemizimba zokusebenza, kufuneka amalungiselelo iingalo zakho phezulu kangangoko kunokwenzeka;
• Ukuba ngexesha umthambo nizimisele ukuba asebenze ngaphezulu ngaphakathi emathangeni, kufuneka ugcine imilenze yakho ngokubanzi, kodwa ke ngelo xesha ukuba agxadazele;
• xa iinyawo zibekwe kancane kangangoko kunokwenzeka, ngoko kuya kuba babesebenza inxalenye ngaphambili ethangeni;
• ngexesha squats ephantsi isebenze ngaphezu emva kasikrobana.

Ukwenzela ukunyusa umthwalo izihlunu gluteal, womdlali kufuneka enze squats ngaphambili.