Uyenza njani iCossack Squat ngendlela eyiyo

Umxholo

• Yintoni inqaku?
• Yahluke ngantoni kwilayini esecaleni?
• Wenza njani?
• Ungayongeza njani le nto kwinkqubo yakho?
• Zeziphi ezona mpazamo zixhaphakileyo ekufuneka sizibukele?
• Awuyithethi umqolo wakho
• Ugcina isithende sakho emhlabeni
• Luluphi umahluko onokuzama lona?
• I-TRX cossack squat
• Ngaphambili kulayishwe i-cossack squat
• Ingalo enye engaphezulu kwe-cossack squat
• Umgca wezantsi

Ukuba ujonge ukulwa nefuthe lokuhlala imini yonke, imithambo ekhethekileyo yolusu kunye nokuzolula kuya kuba ngumhlobo wakho osenyongweni.

Faka i-cossack squat. Uvavanya kungekuphela nje amandla akho kodwa kunye ne-hip, idolo kunye ne-ankle ukuhamba.

I-cossack squat ijolise i-quads, i-hamstrings, i-glutes, kunye ne-hip adductors ngelixa usebenza ingqokelela yakho, kubandakanya isisu sakho kunye nomqolo osezantsi.

Isinqe sakho, idolo, kunye namaqatha amaqatha kunye nezicubu ezinxulumene nazo ziya kujoliswa.

Le ntshukumo inokuba ngumceli mngeni kubaqalayo, kodwa ngokuqinisekileyo kufanelekile ukudityaniswa kwinkqubo yakho.

Yintoni inqaku?

Cossack squats zinezibonelelo ezininzi.

Eyokuqala yindiza yayo yokuhamba. Kwi-cossack squat, usebenza kwindiza engaphambili, eyindlela entle yokuya ngapha nangapha.

Uninzi lwemithambo yemilenze- njenge squats, lunges, kunye ne deadlifts - yenziwa kwi sagittal plane, okanye ngaphambili ukuya ngasemva.

Oku kuthetha ukunyakaza kwecala, njenge-cossack squats, zihlala zilongezelelo elamkelekileyo kuba zisebenza izihlunu kunye namalungu ukusuka kwelinye icala.

Cossack squats nazo ziluncedo ngakumbi kwindawo yokuhamba kunye nozinzo.

Ngelixa lo msebenzi unikezela ngezibonelelo eziqinisayo, uya kuphucula ngokwenene uluhlu lwentshukumo ezinqeni zakho, emadolweni, nasezinqeni ukuba wenza i-cossack squats ngokungaguquguqukiyo (kwaye ngokuchanekileyo!).

Yahluke ngantoni kwilayini esecaleni?

I-lunge esecaleni kunye ne-cossack squat ziyafana kakhulu.

Nangona zozibini zigxile kwimisipha efanayo, ifom ye-cossak squat yahluke kancinane kuleyo yomda wecala.

Kwi-cossack squat, indawo yakho yokuqala yindawo ebanzi kakhulu. Kwi-lunge esecaleni, uqala ngeenyawo zakho kunye.

Kananjalo, ngelixa ugcwalisa i-cossack squat, wophula inqwelomoya ofanayo wethanga lakho kunye nomgangatho, wehla ngokunzulu kangangoko unakho ukusuka kwelinye icala ukuya kwelinye.

Kwi-lunge esecaleni, uya kuhlala uhambelana nethanga lakho.

Wenza njani?

I-cossack squat iya kucela umngeni kumzimba wakho ngendlela eyahlukileyo kuneminye imizimba emininzi esezantsi.

Kungcono ukuqala ngomzimba wakho omzimba kunye nenkqubela phambili xa sele ukwazi ukuhamba.

Ukuhamba:

1. Thatha indawo yokuqala ngokwandisa ukuma kwakho ukuze imilenze yakho yenze unxantathu ngomhlaba. Iinzwane zakho mazibhekiswe ngqo phambili.
2. Faka, kwaye uhambise ubunzima bakho kumlenze wakho wasekunene, ugoba idolo lasekunene kwaye uhleli umva kangangoko unako.
3. Umlenze wakho wasekhohlo kufuneka uhlale woluliwe ngelixa inyawo lasekhohlo lijikeleza isithende sakho.
4. Isithende sakho sokunene kufuneka sihlale emhlabeni kwaye umzimba wakho kufanelekile.
5. Misa apha kancinci, emva koko ukhuphele ngaphandle kwaye ubuyisele umva kwindawo yokuqala.
6. Phefumla kwakhona, kwaye wehlise ubunzima bakho emlenzeni wakho wasekhohlo, uphinda la manyathelo angentla.

Cwangcisa iiseti ezi-3 ze-10 ze-reps-5 kumlenze ngamnye-ukuqala ukudibanisa i-cossack squat kwindlela yakho yesiqhelo.

Ungayongeza njani le nto kwinkqubo yakho?

Ukongeza i-cossack squat kwindlela yokuzifudumeza, ngakumbi ngaphambi kokuzivocavoca umlenze, kukudibanisa kakhulu lo msebenzi.

Ungayongeza le nto njengentshukumo yokufikelela kumhla womlenze wakho, usebenza oku phakathi kweesquat ezinobunzima okanye iinyanga.

Zeziphi ezona mpazamo zixhaphakileyo ekufuneka sizibukele?

Kukho iimpazamo ezimbini eziqhelekileyo ezenzeka ngexesha le-cossack squat:

Awuyithethi umqolo wakho

Ukuba awunakho ukuguquguquka esinqeni sakho, isifuba sakho siya kufuna ukuza ngaphambili kwaye umva wakho osezantsi uya kufuna ukugoba njengoko wehla usiya kwi-cossack squat movement.

Yichase le ngokuthoba ezantsi kuphela njengoko imeko yakho ivumela.

Unokubeka izandla zakho phantsi phambi kwakho ukuba wenze njengendlela yokuzinzisa de kube bhetyebhetye ngcono.

Ugcina isithende sakho emhlabeni

Kwakhona, oku kwehla kukuguquguquka. Ngaphandle koluhlu olufanelekileyo lokuhamba kwiqatha lakho, uya kulingeka ukuba uphakamise isithende sakho emhlabeni ukuze ungene nzulu ekuhambeni.

Ngaphantsi kuphela kangangoko unako ngaphandle kokuphakamisa isithende sakho. Sebenza kwezinye i-ankle zokuhamba okwangoku.

Luluphi umahluko onokuzama lona?

Zama oku kwahluka kwi-cossack squat ukuba ufuna uncedo okanye umceli mngeni ongaphezulu.

I-TRX cossack squat

Ukuba awukwazi ukugqibezela i-cossack squat ngamandla akho okanye inqanaba lokuhamba, qala ngohlobo oluncediswa yi-TRX.

Ukulungisa imitya ye-TRX kubude obuphakathi, bamba izibambo, wandise iingalo, kwaye ugqibezele intshukumo ye-cossack squat.

Imitya ye-TRX iya kukunceda ufikelele kubunzulu obupheleleyo.

Ngaphambili kulayishwe i-cossack squat

Ukuba unengxaki yokugcina i-torso yakho ime nkqo, zama ukongeza ukungangqinelani ngendlela enye okanye ezimbini zeketile.

Bamba ngezandla zombini phambi kwesifuba sakho kwaye wehle ezantsi. Kuya kuba lula ukuhlala nkqo.

Ingalo enye engaphezulu kwe-cossack squat

Kukho iindlela ezimbalwa onokukhetha kuzo kwi-squoss engaphezulu, kubandakanya ingalo enye kunye nengalo ezimbini.

Ngokwahluka kwengalo enye - elula kwezi zimbini - bamba isibane sokukhanya okanye iketilebhele esandleni esiphambene nomlenze ohleli kuwo.

Yandisa ingalo yakho ngaphezulu kwaye ugqibezele intshukumo ye-cossack squat.

Gqibezela i-reps yakho kweli cala, emva koko utshintshe ubunzima kwelinye icala kwaye ugqibezele ukuphindaphinda kwelinye icala.

Umgca wezantsi

I-cossack squat ivavanya ukuhamba kwakho kunye namandla ngendlela eyahlukileyo. Ngokudibanisa usuku lwakho lomlenze njenge-warmup okanye i-accessory yokunyakaza kwemilenze enesisindo, umzimba wakho uya kuvuna izibonelelo zoluhlu olutsha lokuhamba.

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.