Ziyini izinyathelo ze-barbell squat?
“Skwele! Sukuma!" “Lungisa ukuphefumula kwakho, squat! Sukuma!" “Umgogodla ongathathi hlangothi, lungisa ukuphefumula kwakho, squat! Sukuma! ”… Siyakuhalalisela, wenze iphutha!
Isinyathelo sokuqala se-barbell squat ukuthi "uphakamise ibha (phakamisa i-barbell"). Uma ukwenza ngokungafanele, ingozi yokulimala izodlula ngisho ne-squat uqobo, futhi izonciphisa ngqo amandla, ikhwalithi nokushelela kwe-squat. Chitha. Kumele kuqashelwe ukuthi kukhona umehluko phakathi kokuma kwe-bar bar squat ephansi kanye nendawo ephezulu yebha. Namuhla sizogxila ekuhlaziyweni kwe-high bar squat:
● Okokuqala setha ukuphakama kwamabhakede e-squat rack, imvamisa "i-barbell ishibhile nesifuba esingenhla", phezulu kakhulu noma phansi kakhulu akulungile - ikakhulukazi abantu abaningi bavame ukuba phezulu kakhulu, njalo uma uphakamisa i-barbell, kufanele ume entendeni yesandla sakho. kuyingozi.
● Isinyathelo sokuqala sokuphakamisa ibha ukubamba ibha ngezandla zombili. Indlela yokubamba ibha izothinta ngqo ikhwalithi yebha. Ukubamba kabi kungadala ukuphakamisa okungahambi kahle… Uma ukuphakamisa kwakho kulukhuni, kusho ukuthi ukucoboshisa. Inqubo kufanele ibe nzima kakhulu. Kunconywa ukuthi ngaphakathi kwebanga elivumelekile lokuguquguquka, ibanga lokubamba lincane kakhulu ngangokunokwenzeka, futhi ukuhlanganiswa kwendololwane kubekwe ngaphansi komugqa oqondile we-barbell, ukuze kuqiniswe i-latissimus dorsi ukusiza ukwabelana ngengcindezi yemisipha ye-psoas (gcina lokhu kuma kuyo yonke i-squat).
● Hlanganisa izinyawo zakho ngaphandle kokushiya igebe, futhi nendawo yamandla adonsela phansi yokuma nayo ingaphansi ngqo komugqa oqondile wensimbi. Thatha umoya ojulile bese uyakubamba, welule amadolo akho ume mpo, bese uthatha isinqumo sokudonsela i-barbell ngemuva. Uma ukwenza kahle, uzozwa ukuthi i-barbell iphume wedwa, kunokuba ngamandla.
● Uma lezi zinyathelo ezingenhla zenziwe kahle, umzimba wakho uzoba namandla njenge-Dinghai Shenzhen, futhi umuzwa wokuchachamba ufana nokuphakamisa umlenze (awudingi ukuphazanyiswa ukunaka ukuzinza kwesifuba) . Vele, akuwona wonke umuntu ongathola lo muzwa zisuka nje, kudinga ukwenziwa njalo. Ikakhulukazi kubantu abanezimo eziguquguqukayo zamahlombe, kubalulekile ukuthatha isikhathi sokwandisa ukuguquguquka-lokhu akugcini nje ngokuthinta ikhwalithi ye-squat yakho, kepha kuthinta nekhwalithi yakho konke okunye ukunyakaza okuyisisekelo.
Enye yezinto ezimbili eziyinhloko zokuqeqeshwa kohlelo: izenzo ezisebenzayo
- Ngaphezu kweziqeshana zokubonisa zesenzo eziyi-100
-Incazelo ejulile yezindlela ezahlukahlukene zokuhamba eziyinhloko nezesekondari
-Thatha izimpande ezenzweni eziyisisekelo, ezithuthukile nezinhlobonhlobo zezenzo ezisuselwe kokunye
-Deep ukumba amakhona afile omzimba ukukhulisa ubuhle bezilinganiso
Enye into esemqoka yokuqeqeshwa kohlelo: uhlelo lokuqeqesha
-Indlela yokulayisha kancane kancane-Qhubeka ukwandisa ubunzima bokuqeqeshwa ukugwema isikhathi se-bottleneck
-Lawula inani nokuqina koqeqesho, qhubeka nokwenza ngcono umzimba / ikhwalithi enhle yempilo nomsebenzi
-Yiziphi izinhloso zokufaneleka okufanele zibekelwe iminyaka ehlukene yokuqina
- Hlobo luni lwezinhloso zokuqeqesha amaqembu ahlukene ezikhathi ahambelana nalo?
Izenzo ezihlukile, mangaki amasethi okufanele enziwe ngaphansi kweziphi izimo
Isikhathi Iposi: Jul-27-2021