Squat kugula

Izibonelelo zokuqhekeza squat

Ngokuqinisekileyo ubusebenza i-quadriceps ngexesha lomlenze kwaye bakubeke kwisiqhelo Ukuqhekeza squat. Ngumthambo womatshini okhokelwayo othanda ukukhula kwe-quadriceps kuba, ngokwenza umzimba uzinze ngakumbi, ungagxila ekushukumiseni ubunzima. Yinto eyahlukileyo yeskat esiqhelekileyo esikunceda ukuba uwuphucule umsebenzi kwimisipha eguqulayo yamadolo. Nangona kunjalo, ukuba obu buchule abenziwanga kakuhle, bunokukhokelela ekonzakaleni.

Kule nqaku siza kukuxelela yonke into ofuna ukuyifumana malunga ne-squat squat ukuze ukwazi ukuyenza ngokuchanekileyo kwaye usebenzise izibonelelo zayo.

Yintoni iQheke lomSebenzi

Ukuqhekeza isikwere

Olu hlobo lomthambo luyilelwe ukusebenza ii-quadriceps zodwa. Ngokwenza ukuba izihlunu ezizinzileyo zikhululeke, njengoko kukuhamba okukhokelwa ngumatshini, Singahlulahlula i-quadriceps kakuhle ukuze sandise imithwalo kunye noxinzelelo esilubeka kuyo. Zenziwa kwinqwelomoya ethambekileyo enezibonelelo ezithile esiza kubona kamva.

Igama le-squat likaHack livela kwigama lomatshini apho siwenza khona obizwa ngokuba ngumnxeba weHack. Ngumatshini wokushicilela othambekele kwaye unendawo yokubuyela umva ehamba ukusuka phezulu ukuya ezantsi ngeendlela ezimbini zokuhamba. Ubunzima bufakwa kumacala enkxaso esecaleni xa usekele. Ngokufumana ii-quadriceps zodwa, sinokusebenza ngobunzima obungaphezulu.

Izixhaso zibekwe emagxeni yeyonanto eya kuthi incede ukutyhala. Kukuzilolonga okusebenzayo okuzisa izibonelelo ezininzi nokuba ayisebenzi ngokuqina okuphezulu. Kuyanceda ukufudumala ngaphandle kokubeka ubunzima kuyo., kuba sinokuba noluhlu olupheleleyo lokuhamba olushukumisayo olunceda ukuvuselela umsipha esiza kusebenza kuwo.

Uyiqhuba njani ngokuchanekileyo

Ukwenza ubuchule bokuzilolonga ngokuchanekileyo kufanele kube yinto ephambili kuye wonke umntu oya ejimini. Ukuba kwasekuqaleni asinikeli nzame zokufunda kakuhle ukwenza imithambo, Siya kubangela ukwamkelwa kwemikhwa emibi leyo, kamva, iya kuba nzima ukuyiphepha.

Isikhundla esinaso ekuqaleni sesamadolo agobileyo. Siya kuyama ngasemva kwesilayidi kwaye siya kubeka iinyawo zethu ngokuqinileyo, ububanzi bamagxa bodwa. Amagxa alungelelaniswe kwiiphedi zamagxa kuzinzo olulungileyo. Solula ingalo kwicala ngalinye lomzimba ukuba sixhomekeke kumatshini kwaye siphephe iinzame kwicala labo. Sijonge ngaphambili. Isalathi sokuba intloko yethu iphambili kukuba ihambelana nomzimba.

Senza intshukumo ephezulu de ibe yandiswa imilenze, kodwa hayi ngokupheleleyo. Ukuba siyayandisa imilenze yethu ukuze sivale ngamadolo, sinokubeka uxinzelelo olukhulu kubo kwaye asifuni ukuzenzakalisa. Amalungu kufuneka akhathalelwe kuzo zonke iimeko apho senza khona umthambo obabeka esichengeni. Izihlunu ziphucula kwaye zilungisa ngokulula. Amalungu kunzima kakhulu ukuphilisa kwaye aya kunika ukungonwabi ngakumbi kwixesha elide.

Xa sigqiba ukunyuka, sibuyela kancinci kancinci kwindawo yokuqala. Amathanga kufuneka afane neqonga lenkxaso. Ukuphefumla yinto ebalulekileyo ekufuneka uyithathele ingqalelo kolu hlobo lokuzilolonga. Sibamba umoya xa sinyuka sikhupha umoya xa sisenza amandla ngemilenze. Oku kuya kunceda ukwenza lula ukuphakamisa. Kungcono uphefumlele ngaphakathi xa sisihla kwaye siphefumlela ngaphandle xa sinyuka.

Abantu abaninzi bayayema ​​kancinci xa befika kwezona ndawo ziphantsi. Oku akufuneki kube njalo. Ngaphandle koko, sibeka uxinzelelo oluninzi emadolweni. Intshukumo kufuneka ikhawuleze ukusuka ezantsi ukuya phezulu kwaye ngokuthe ngcembe kwaye ithambe ukusuka phezulu kuye ezantsi, kodwa ngaphandle kokuma. Xa ulayisha ubunzima emagxeni, yimilenze ephindaphinda.

Ukwahluka kwe squat ukwahluka

Kukho umahluko wolu hlobo lomthambo ukunika inkuthazo eyahlukileyo kwimisipha.

Ukubuyela umva kwesikwere

Ukubuyela umva kweskat

Kule meko, uzama ukwenza umthambo kodwa ume phambi kwe-backrest. Esi sithuba sinceda izihlunu ezijongene nokwandiswa kwamadolo zisebenze ngcono. Ukongeza, iyakuthanda ukusebenza kwe-gluteus xa kutyhalwa.

Ngebha

IBarbell squat

Olunye umahluko kukuzibeka kwindawo yokujika kwaye ubeke ibha emva kwezithende, uyihleli kunye neentende zezandla zijonge ngasemva. Kuya kufuneka si-arch kancinci umva kunye nekhontrakthi yebhanti esiswini. Inkangeleko kufuneka siqhubeke siyibeka ngaphambili kunye neenyawo ezifanayo kububanzi begxa. Ukuphefumla kunye nokuhamba kuya kwenziwa ngendlela efanayo nakwisiqhekeza semveli.

Izinto eziluncedo kunye nezihlunu ezichaphazelekayo

Eyona njongo iphambili yolu hlobo lomthambo kukomeleza ii-quadriceps zethu ukuze zisebenze zodwa. Kukuzilolonga okukhuselekileyo kuba sinenkxaso kunye nentshukumo ekhokelwayo. Umqolo kufuneka uxhaswe ngexesha lokwenziwa komsebenzi ukunqanda ukulayisha ngaphezulu imilenze. Umqolo kunye nesinqe kunqabile ukuba kushukume kwaye oku kwenza ukuba kube ngumthambo okhuselekileyo.

Lo msebenzi unoncedo lokuba awubangeli ntshukumo yomzimba kwaye awusebenzi izihlunu ezizinzileyo kangako. Ukungancedi kukuba ayisiyiyo imithambo edityanisiweyo njenge squat yendabuko, kodwa lukhetho olufanelekileyo lokugqibezela imithambo yenkqubo yoqeqesho kwaye uyenze igqibelele.

Ngokubhekisele kwimisipha ebandakanyekayo kulo msebenzi, ngokucacileyo sinee-quadriceps, kodwa I-biceps yabasetyhini Ukuzilolonga kunye nokuzilolonga, kuyanceda ngexesha lesigaba sokutyhala.

Umsebenzi ocetyiswayo Ukwenza phakathi ko-3 no-4 uthotho oluphakathi kokuphindaphindwa kwesi-8 ukuya kwele-12 ukusebenza kumanqanaba ehipertrophy. Khumbula ukuba imilenze idinga ivolumu yoqeqesho ngakumbi kuba izihlunu ezikhulu.

Ndiyathemba ukuba ngezi ngcebiso unokuzuza kwaye wenze i-Hack squat kakuhle.


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