Amandla okuvivinya okuhlanganisiwe ukuthi ahlanganisa ukunyakaza okubili futhi asebenzise amaqembu emisipha amaningi ukugeleza okuphelele. Cabanga ngokuhlala emashinini wehlombe kanye nemiphunga eseceleni kuma-biceps curls. Kepha kukhona inhlanganisela engaphansi kakhulu engezwe ohlwini? I-kettlebell goblet squat curl.
I-goblet igcina ingaphakathi lakho liqondile, ngenkathi i-squat ikuvumela ukuthi welule izinkalo zakho futhi uqinise ama-biceps akho. USam Becourtney, i-DPT, i-CSCS, i-physiotherapist eNew York, wephule indlela yokufeza inhlanganisela yezenzo ezingezansi. Ngemuva kwalokho, funda kabanzi ngezizathu zokuthi kungani sinomlutha wokuzivocavoca umzimba wonke namaphutha ajwayelekile okufanele siwagweme.
Kulabo abangenakho ukuguquguquka kwe-hip noma amandla ayisisekelo okugcina i-squat lapho benza ama-biceps curls, ukwengeza isihlalo esiphansi noma ibhokisi ku-squat kungukuguqulwa okuhle. Esikhundleni sokugcina i-squat, hlala esihlalweni bese wenza i-curl. Lokhu kukusiza ukuthi ukhombe iqembu lemisipha elifanayo ngokuxhaswa okwengeziwe.
U-Becourtney uthi noma ngubani onomlando wezinhlungu ezingemuva, okhalweni noma we-biceps noma ukulimala kufanele agweme lo msebenzi.
Njenganoma yikuphi ukuvivinya umzimba, i-kettlebell goblet squat curls ingakhuphula amandla akho jikelele nokusha kwekhalori jikelele. Kepha nazi ezinye izizathu ezihlukile zokuthi kungani lolu hlelo luvelele kangaka:
U-Becourtney uthe, kodwa okugqamile kulo msebenzi ukuthi ugcizelela ama-quadriceps, ngenxa yengxenye yesikwele yalolu hlelo.
Lokho kungenxa yokuthi lapho ugoqa phansi, beka isisindo ngaphambi komzimba wakho bese ukhomba ngaphambili kwemilenze yakho, hhayi okhalweni nasemisipheni lapho isisindo sisemuva kwakho.
I-goblet ibuye isize ukukhulisa amandla ayisisekelo nokuzinza, ikakhulukazi uma ugoqa isisindo sakho usiya noma ukude nawe. U-Becourtney wengeze ngokuthi umnyombo wakho kumele usebenze kanzima ukugcina umzimba wakho ophezulu uzinzile futhi unezimpande. Ukukusiza ukuthi ugweme ukulimala, ungahumushela lokhu kuvivinya empilweni yansuku zonke ngenkathi unyakazisa futhi uphakamisa izinto ezisindayo.
I-squat kulo msebenzi ilungele kakhulu ukuvula umzimba ongezansi. "[Lesi senzo sihle kakhulu] kubantu abanezinqe eziqinile, futhi bafuna indlela yokuzivula ngaphandle kokuchitha isikhathi esiningi benza izivivinyo zokuguquguquka kwe-hip," kusho uBecourtney.
Izinqe zakho zenziwe ngeqoqo lemisipha (i-hip flexors) ebekwe ngaphambili kwesikhumba sakho. Le misipha ivame ukuqina futhi iqine ngenxa yemisebenzi yansuku zonke njengokuhlala etafuleni noma ukushayela imoto. Kepha ngokusho kukaBecourtney, ukuhlala endaweni ephansi yezikwele futhi ucindezele izindololwane zakho emadolweni kunganikeza ukwelula okukhulu kwe-hip flexors yakho ukulwa nale miphumela emibi.
I-biceps curl kulokhu kuvivinya umzimba ingazizwa iyinselele enkulu ngoba awunaso isisekelo sokusekela esifanayo nokuma. Ngokucindezela izindololwane zakho emadolweni, empeleni ubeka ingcindezi kuma-biceps akho.
Yize i-goblet squat ingaletha ezinye izinzuzo ezingenakuphikwa kuwo wonke umzimba, ukusetshenziswa okungafanele kwefomu kunganciphisa umphumela walesi senzo, noma okubi kakhulu, kubangele ukulimala.
Lapho uphakamisa into esindayo, iqolo lakho eliphezulu namahlombe kungaqala ukugoba uye ezindlebeni zakho. U-Becourtney uthe lokhu kubeka intamo yakho esimweni esingakhululekile futhi esibucayi. Awufuni ukuthi intamo yakho ishube ukuhambisa i-kettlebell.
Uthe, sebenzisa izinsimbi ezilula bese ugxila ekugcineni amahlombe akho phansi nangemuva futhi kude nezindlebe zakho. Ngaphezu kwalokho, gxila ekugcineni isifuba sakho phezulu nangaphandle.
Ngokusho kukaBecourtney, noma ngabe umile noma ugoba ama-curls, ufuna ukugwema ukushwiba izingalo zakho. Uma usebenzisa amandla engalo yakho, ulahlekelwa yizinzuzo eziningi zokuzivocavoca nge-biceps.
Thatha i-kettlebell elula futhi ulawule isisindo ngangokunokwenzeka. Uthe ukugcina izindololwane zikhiyiwe endaweni ukusiza ukusiza ukugijimisa i-kettlebell.
U-Becourtney uthi ukwehlisa ijubane lokuzivocavoca (elisezingeni eliphansi) kuvumela imisipha yakho ukuthi isebenze isikhathi eside futhi kanzima, ngaleyo ndlela ikhulise amandla akho jikelele. Squat phansi imizuzwana emine, ulawula ijubane ngangokunokwenzeka.
Ngokusho kukaBecourtney, ukwengeza imishini yesifuba kulo msebenzi kungakusiza ukuthi uqondise amahlombe akho nesifuba-ngaphezu kwalokho, kungenza ingqikithi yakho isebenze kanzima. Uma usukuma kusuka esikhungweni, phusha i-kettlebell kude nesifuba sakho, ngokufana nomhlabathi. Ngemuva kwalokho, buyisela ekuphakameni kwesifuba ngaphambi kokuqala isikwele esilandelayo.
U-Becourtney uthe ngesikhathi sokugoba, phusha amadolo ngaphandle kancane, bese ususa izindololwane emilenzeni ukuze ushise umongo. Ngaphandle kokuxhaswa kwethanga, izingalo zakho zithembele emandleni ayisisekelo wokugoba i-kettlebell ngakuyo nangaphandle komzimba wakho.
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Isikhathi Iposi: Jul-25-2021