Uyenza njani i-Bulgarian Split squat ngendlela eyiyo

Umxholo

• Yintoni inqaku?
• Yahluke ngantoni kwisquat somlenze omnye?
• Ngaba kukho iindidi ezahlukeneyo zeebulgarian split squats?
• Wenza njani?
• Ungayongeza njani le nto kwinkqubo yakho?
• Zeziphi ezona mpazamo zixhaphakileyo ekufuneka sizibukele?
• Umlenze wakho wangaphambili awukho kwimeko entle
• Umzimba wakho awuthambekanga
• Luluphi umahluko onokuzama lona?
• UBarbell
• Dumbbell okanye kettlebell
• Umatshini kaSmith
• Ibhola yokuzivocavoca
• Ukuxhathisa ibhendi
• Umgca wezantsi

Ngaba yimilenze eyomeleleyo phezulu kuluhlu lwakho lweminqweno? Iziphumo zokubandakanya ii-squats ezahlulwe zisi-Bulgarian kwisiqhelo sakho zinokuba liphupha elizalisekileyo-ukubila ngokulingana okufunekayo!

Uhlobo lwe-squat yomlenze omnye, i-Bulgarian split squat iqinisekile ukuhambisa izibonelelo ezinkulu kumzimba wakho osezantsi.

Ngomlenze omnye emva kwakho kwaye uphakanyisiwe emhlabeni, lo msebenzi ujolise uninzi lwezihlunu ezifanayo njengesiqhelo sendabuko, kodwa kugxininiso kwii-quads.

Yintoni inqaku?

Izibonelelo zesahlulo se squat saseBulgaria sikhulu.

Njengomthambo womzimba osezantsi, womeleza izihlunu zemilenze, kubandakanya i-quads, i-hamstrings, i-glutes kunye namathole.

Kwakhona, njengomsebenzi womlenze omnye, isiseko sakho sinyanzeliswa ukuba sisebenze kwi-overdrive ukugcina ibhalansi yakho.

Kwaye nangona iBulgaria yahlula squat isebenza izihlunu ezifanayo njengesiqhelo sendabuko, kwabanye, yinto ekhethwayo.

Isikwere sendabuko sibeka umthwalo omkhulu kumqolo wakho osezantsi- onokubangela ukwenzakala- kodwa iBulgaria yahlula squat ubukhulu becala isusa umva osezantsi kwi-equation, ibeka ugxininiso kwimilenze.

Ukuba uneengxaki zomqolo - okanye awunayo! - le ntshukumo inokuba lukhetho olukhulu kuwe.

Yahluke ngantoni kwisquat somlenze omnye?

Nangona zombini i-Bulgarian split squat kunye ne-single-leg squat egxile kwi-quads kwaye ifuna ibhalansi, kukho umahluko ocashileyo.

Kwi-squat yomlenze omnye, umlenze wakho wokuzinza uphuma phambi kwakho. Kwi-Bulgarian split squat, umlenze wakho wokuzinza usemva kwakho kwindawo ephezulu.

Isikwere esahluliweyo saseBulgaria sikwakuvumela ukuba ufikelele kubunzulu obukhulu kunesikwere somlenze omnye, esidinga ubhetyebhetye esinqeni sakho.

Ngaba kukho iindidi ezahlukeneyo zeebulgarian split squats?

Zimbini izinto ezahluka-hlukeneyo kwisikwere esiqhekezayo saseBulgaria - enye yeyona nto iphambili kwaye ikwangumakhonya.

Indawo yakho yonyawo imisela oku. Ukuba unyawo lwakho luqhubekile ukusuka kumphezulu ophakamileyo, uya kubeka ugxininiso ngakumbi kwiiglute zakho kunye nemisipha; ukuba ukufuphi kumphezulu ophakamileyo, uya kubetha ii-quads zakho ngakumbi.

Zombini ezi yantlukwano ziluncedo! Ekugqibeleni kwehla kukhetho lwakho lobuqu, kunye nokuba uziva njani ngokwendalo ngokusekwe kubhetyebhetye nasekuhambeni kwakho.

Ukudlala ujikeleze ngodidi ngalunye kunokukunceda ubone ukuba yeyiphi eyona isebenzayo kuwe.

Wenza njani?

Ukuhamba:

1. Qala ngokuma malunga neenyawo ezimbini phambi kwebhentshi yenqanaba lamadolo okanye inyathelo.
2. Phakamisa umlenze wakho wasekunene emva kwakho ubeke umphezulu wonyawo lwakho ebhentshini. Iinyawo zakho kusafuneka ziba malunga nobubanzi begxalaba ngaphandle, kwaye unyawo lwasekunene kufanele ukuba lube kude ngokwaneleyo phambi kwebhentshi apho unokuhlala kamnandi khona-jikeleza kancinci ukuze ufumane indawo efanelekileyo. Ukuba indawo yonyawo olusondeleyo iyasebenza, qinisekisa nje ukuba xa usihla ezantsi, idolo lasekhohlo aliweli ngaphaya komgca weenzwane zakho.
3. Ngelixa ubandakanyeka kumbindi wakho, qengqa amagxa akho umva kwaye uncike kancinci phambili esinqeni, ukuqala ukwehla ezantsi kumlenze wakho wasekhohlo, ukugoba idolo.
4. Ukuba ugqibezela i-squat esilawula i-squat eBulgaria, yima ngaphambi kokuba idolo liwele phezu kweenzwane zakho. Ukuba ugcwalisa i-glut-dominant Bulgarian split squat, yeka xa ithanga lakho lasekhohlo lihambelana nomhlaba.
5. Cofa unyawo lwakho lwasekhohlo, usebenzisa amandla avela kwii-quads zakho kunye nemisipha yokubuyela kukuma.
6. Phinda inani elifunwayo lokuphindaphinda kulo mlenze, emva koko utshintshe, ubeke unyawo lasekhohlo ebhentshini.

Ukuba umtsha kwi-squats yokwahlula kwe-Bulgarian, qala ngeeseti ze-6 ukuya kwi-8 reps kumlenze ngamnye de ube uqhelene nentshukumo kwaye ufumane amandla.

Xa unokugqiba iiseti ezi-3 ze-12 reps kumlenze ngamnye ngokukhululekileyo, cinga ukongeza isibane sokukhanya kwisandla ngasinye ukuze uxhathise okongeziweyo.

Ungayongeza njani le nto kwinkqubo yakho?

Yongeza i-squat yokwahlulahlula isiBulgaria kwimikhwa yakho esezantsi yomzimba ukomeleza amandla omlenze, okanye uyongeze kumzimba opheleleyo wokuzilolonga ukudibanisa izinto.

Ngababini kunye no-3 ukuya ku-5 wokuzilolonga okomeleleyo, uya kuba usendleleni eya kwisiseko esomeleleyo kunye nemilenze ngaphandle kwexesha.

Njengawo onke amandla okusebenza, qinisekisa ukuba ufudumeze ngokufanelekileyo ngaphambili kunye nemizuzu emi-5 ukuya kweli-10 isezantsi ukuya kubukhulu obuphakathi bentliziyo, elandelwa kukuzolula okunamandla okanye ukuqengqeleka kwegwebu.

Zeziphi ezona mpazamo zixhaphakileyo ekufuneka sizibukele?

Ngelixa ukuhamba kwe-Bulgarian split squat kulula ukuyazi ngaphezu kwe-squat yemveli, kukho izinto ezimbalwa ekufuneka ujonge kuzo.

Umlenze wakho wangaphambili awukho kwimeko entle

Ukuba unyawo lwakho lwangaphambili alubekwanga ngokuchanekileyo, uya kuchitha ixesha elininzi ujikeleza uzama ukufumana indawo emnandi.

Khumbula ukuba awufuni ukuba unyawo lwakho lusondele ebhentshini ukuba idolo lakho liwele phezu kweenzwane zakho, kodwa awufuni ukuba kude kakhulu.

Nje ukuba ufumane ukubekwa ngokufanelekileyo, phawula umgangatho nge-dumbbell okanye ipleyiti encinci ukuze ube nesikhokelo seeseti zexesha elizayo.

Umzimba wakho awuthambekanga

Nangona umkhwa oqhelekileyo wokuzivocavoca amandla kukugcina isifuba, ufuna ukuba i-torso yakho ithambekele phambili kancinane kolu hambo.

Uya kubeka umda kuhambo lwakho ukuba uhlala kwindawo ethe tye, unyanzela idolo lakho ukuba liphume ngaphambi kokuba ufikelele kubunzulu obugqibeleleyo.

Ukuba uyakuqaphela oku kwenzekayo, gobisa isinqe sakho de umzimba wakho ufike kwi-angle ye-30-degree, emva koko uzame kwakhona.

Luluphi umahluko onokuzama lona?

Nje ukuba ubenobunzima bokuqhekeka komzimba waseBulgaria squat ebhentshini, zama ukongeza ukuxhathisa okanye ezinye iipropu.

UBarbell

Layisha i-barbell kwimigibe yakho nasemagxeni kwaye ugcwalise intshukumo efanayo.

Qaphela xa ubeka unyawo lwakho ngasemva kwakho, uqinisekise ukuba awuphulukani nebhalansi yakho kunye nobunzima obongeziweyo.

Dumbbell okanye kettlebell

Bamba i-dumbbell okanye i-kettlebell kwisandla ngasinye ngelixa uqhuba i-squat yokwahlulahlula isiBulgaria.

Lo mahluko ubunzima kuya kuba lula ukuwenza ngaphandle kwe-barbell eyahlukeneyo, nangona uya kuncitshiswa kumandla wokubamba kwakho.

Umatshini kaSmith

Eyaziwa nangokuba ngumatshini wokuncedisa squat, umatshini kaSmith uya kukuvumela ukuba uvavanye amandla akho ngokukhuselekileyo kwindawo yokuqhekeza yaseBulgaria.

Beka ibha kubude begxalaba, ungene ngaphantsi kwaye uyikhuphe, emva koko ugqibezele intshukumo.

Ibhola yokuzivocavoca

Ukongeza umphezulu ongazinzanga njengebhola yokuzivocavoca (ekwabizwa ngokuba yiyoga okanye ibhola yokuzivocavoca) kwindawo yakho yokuqhekeza isiBulgaria kudala umngeni owongezelelekileyo.

Sebenzisa ibhola endaweni yebhentshi - kuyakufuneka usebenze nzima ukugcina ibhalansi yakho kwaye uzinzise njengoko ugcwala.

Ukuxhathisa ibhendi

Beka ibhendi yokumelana phantsi kwenyawo yakho yangaphambili, ugoba iingqiniba kwaye ubambe izibambo phezulu emagxeni akho.

I-squat phantsi, ugcine isikhundla sakho kunye neebhendi zokumelana.

Umgca wezantsi

AmaBulgarian split squats anokuhambisa izibonelelo ezinkulu kwimilenze yakho kunye nakwisiseko.

Kwaye kunye nokufunwa okungaphantsi komqolo osezantsi, lo msebenzi unokukhethwa ngaphezu kwesikethi sendabuko sokongeza amandla kumzimba wakho osezantsi.

Yazi ifom echanekileyo kwaye uya kuba usendleleni yokongeza amandla.

UNicole Davis ngumbhali osekwe eMadison, WI, umqeqeshi wabucala, kunye nomqeqeshi weqela lomzimba onjongo yakhe ikukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Xa engasebenzi nomyeni wakhe okanye eleqa intombi yakhe encinci, ujonge ulwaphulo-mthetho kwiinkqubo zikamabonwakude okanye wenza isonka esimuncu kwasekuqaleni. Mfumane I-Instagram ukulungiselela ukutya, # ubomi, kunye nokunye.