Okuqukethwe
- Lokhu kwenzeka uma usebenzisa amabhendi wokumelana lapho wenza ama-squats
- Ukufaneleka
- Amabhande okunwebeka angasetshenziswa ngezindlela ezahlukahlukene futhi ahlukahluka ukumelana, okungukuthi, kokunye okufinyelelekayo unezinketho eziningi zokwenza izivivinyo ezihlukile nokusebenza kwemisipha ehlukile
- Ungayenza kanjani i-squat ephelele: lawa amaphutha ajwayelekile kakhulu
Lokhu kwenzeka uma usebenzisa amabhendi wokumelana lapho wenza ama-squats
Ukufaneleka
Amabhande okunwebeka angasetshenziswa ngezindlela ezahlukahlukene futhi ahlukahluka ukumelana, okungukuthi, kokunye okufinyelelekayo unezinketho eziningi zokwenza izivivinyo ezihlukile nokusebenza kwemisipha ehlukile
Ungayenza kanjani i-squat ephelele: lawa amaphutha ajwayelekile kakhulu
Uma kukhona okokuzivocavoca okunethezeka ngokungangabazeki okuyiqembu lokumelana. Ayigcini nje ngokuba nesisindo, ayisithathi isikhala futhi futhi ingumhlanganyeli ophelele wokuqinisa ukusebenza kwethu ngokukubeka ezindaweni eziphakeme zemilenze.
Futhi yize zingasetshenziswa ekuvivinyweni okuhlukahlukene, ukuzisebenzisela squat kungenye yezindlela ezingcono kakhulu. USara Álvarez, umsunguli nomsunguli wendlela yeReto 48, uchaza ukuthi ukwenza isikwele esiphelele esinamaqembu, okokuqala, kuzofanele wazi ukuthi akhona imibala ehlukene echaza ubukhulu sibhekene nayo, into esekela umqeqeshi womuntu siqu u-Javier Panizo, oqinisekisa ukuthi umbala werabha nokuqina kwayo kubonisa izinga lokumelana nobulukhuni benjoloba: «Kufanele uqale ngokulula kakhulu futhi uhambe. okwandisa ubulukhuni bayo ngokuqhubekayo njengoba uthuthukisa inqubo yakho namandla emisipha ».
Uma sesikhethile, kufanele sikubeke:
- Ngenhla kwamadolo uma siqala. Ngale ndlela kungasisiza ukwenza isikhundla ngendlela eyiyo nangokumelana okukhulu.
- Ngezansi kwamadolo uma sifuna ukusebenza i-gluteus medius kancane kancane.
"Kusukela lapho uqala khona, ubheke phambili phambili futhi izinyawo zihlukane ububanzi namahlombe ngaphandle, sibeka ibhande ngenhla noma ngaphansi kwamadolo, kuya ngenhloso nezinga lokuvivinya umzimba," kusho uSara Álvarez.
Ngemuva kwalokho kufanele uguqe ngamadolo bese uqala ukwehla ngomhlane uqonde, "sengathi besihleli esihlalweni esicabanga." Sikhipha i-glute kancane, sishintshe izinkalo bese sibeka amathanga ngokuvundlile. Amadolo akho kufanele abe ku-90 degree angle. "Ibhande lokunwebeka lizosisiza ukuthi siqinisekise ukuthi amadolo awanyakazi angene ngaphakathi ngakho-ke ukuzivocavoca umzimba kuzosebenza kangcono", kusho uSara Álvarez.
Izinzuzo zebhendi
- Ngokusebenzisa amabhande okunwebeka sihlala sisebenza esiswini futhi sizinzisa umongo, ngakho-ke usebenza ngokulinganisela ngasikhathi sinye.
- Amabhande okunwebeka angasetshenziswa ngezindlela ezahlukahlukene futhi ahlukahluka ukumelana, okungukuthi, kokunye okufinyeleleka unezinketho eziningi zokuzivocavoca imisipha ehlukene.
- Ngamabhande okunwebeka ungaqala ukuhamba bese usebenza izingxenye ezahlukene zomzimba, njengomzimba ongaphezulu nomzimba ongezansi. Singazisebenzisa futhi ukwelula.
- Akufani nokuzivocavoca ngesisindo, ngoba lokhu kuhlala kunjalo, ibhendi inyusa ukumelana njengoba welula.
Singasebenza izitimela ezimbili (ngaphezulu nangaphansi) ezinye izivivinyo yilezi:
Okomzimba ongenhla: i-shoulder press, irowu, i-bicep, i-tricep, isifuba noma i-pectoral press, phakamisela phezulu ukumelana…
Okomzimba ongezansii-glute kick, i-squat, i-deadlift, i-glute bridge, i-squat yokuhamba, ibhayisikili…
Okunye ukuzivocavoca kwebhendi
Kukhuphuke kane ukuphakama kwangemuva. Ukuqala esimeni esinezinyawo ezine nangamaqhubu enjoloba ngaphansi kwemilenze yakho, buyisa umlenze wakho wesobunxele uqonde emuva bese uwuthatha lapho uqala khona. Kufanele wenze lo msebenzi ngemilenze yomibili, unikele iminithi elilodwa kuwo. Ngemuva kwemizuzwana engama-30 ushintsha imilenze.
I-band flex. Sizozibeka phansi sibheke phansi endaweni ebushelelezi futhi sizobeka ibhande lokunwebeka noma amabhande erabha engalweni, ebangeni eliphakeme kancane kunezihlakala.