Nguwuphi umahluko phakathi kokubulawa kwabantu kunye nee squats, kwaye yeyiphi eyona ilunge ngakumbi ekwakheni amandla omzimba asezantsi?

Umxholo

• Zeziphi izihlunu ezenziwayo?
• Ngaba kukho enye intshukumo ebhetele emzimbeni kunenye?
• Kukuphi okungcono kubantu abaneentlungu zedolo?
• Kukuphi okungcono kubantu abaneentlungu ezisezantsi okanye ukonzakala?
• Kukuphi okungcono kwabaqalayo?
• Uyenza njani i-squat
• Uyenza njani into yokufa
• Ungawongeza njani umahluko kwizikwere kunye nokufa
• Yise kude
• 3 Ihamba ukomeleza ubuqaqawuli

Ukufa kwabantu kunye ne squats yimithambo esebenzayo yokufumana amandla asezantsi omzimba.

Zombini zomeleza izihlunu zemilenze kunye nobukhazikhazi, kodwa ziyasebenza amaqela emisipha eyahlukileyo. Xa usenziwa, uya kuziva imisipha eyahlukeneyo isebenza ngokuhamba ngakunye.

I-deadlift yintshukumo apho iinyonga zakho zibuyela umva ezantsi ukuze uthabathe i-barbell enesisindo okanye i-kettlebell esemgangathweni. Umqolo wakho ucabalele kuyo yonke intshukumo.

Ezinye izibonelelo zokwenza i-deadlifts zibandakanya ukomeleza kunye nokufumana inkcazo engaphezulu kumqolo wakho osezantsi kunye nasezantsi, i-glutes kunye nemisipha.

I-squat yintshukumo apho uhlisa amathanga akho emgangathweni ade ahambelane ngelixa ugcina isifuba sakho simi nkqo.

Izibonelelo ze squats zibandakanya ukomeleza izihlunu kubuqaqawuli bakho, i-quads, kunye namathanga.

Izikwere zikwangumsebenzi osebenzayo. Ukuzivocavoca okusebenzayo kusetyenziswa iintshukumo onokuzisebenzisa kubomi bakho bemihla ngemihla.

Umzekelo, unokwenza ukushukuma kwe-squat xa uhleli phantsi esitulweni, uchola izinto kwiishelufa ezisezantsi, okanye uyame ukuthabatha umntwana. Ukwenza squats rhoqo kunokwenza kube lula ukwenza ezi ntlobo zemisebenzi.

Ungabandakanya bobabini abafayo kunye ne squats kuqeqesho olufanayo, okanye ungazenza ngokutshintsha kweentsuku.

Funda ukuze ufunde ngakumbi malunga nokuzivocavoca umzimba okuzantsi.

Zeziphi izihlunu ezenziwayo?

Ngaba kukho enye intshukumo ebhetele emzimbeni kunenye?

Nokuba i-squats okanye i-deadlifts zingcono kuxhomekeke kwiinjongo zakho zomsebenzi.

Umzekelo, ukuba unomdla ekwakheni umva kunye namandla angundoqo, ukongeza ekusebenzeni umlenze wakho kunye nemisipha eglute, ukufelwa kukufa kuyindlela enamandla.

Izikwere, kwelinye icala, zinobuhlobo babaqalayo kwaye ziyasebenza ekwakheni amandla emilenzeni nasezinqeni.

Ngelixa ukubulawa kwabantu kunokujolisa kubukrelekrele bakho kunye nemisipha ngokunzulu ngakumbi kune-squat, abajolise kwi-quadriceps yakho. Ukuba ujonge ekwakheni amandla kule nxalenye yomlenze wakho, i-squats kunokuba yinto ebhetele.

Kukuphi okungcono kubantu abaneentlungu zedolo?

Ukuba unentlungu emadolweni, squats inokuqhubeka icaphukisa idolo lakho. Banokunyusa umngcipheko weentlungu zedolo.

Nge-deadlift, amadolo kufuneka ahlale azinzile, ukuze babe lukhetho olukhuselekileyo ukuba uva iintlungu zamadolo.

Ukuba uhlangabezana neentlungu zamadolo ezivela kwi-squats, unokufuna ukujonga ifom yakho kwaye uqiniseke ukuba wenza squats ngokuchanekileyo.

Qinisekisa ukuba utyhala glutes zakho emva endaweni phantsi. Vumela amadolo akho ukuba aphume njengoko ugoba endaweni yokuba uzityhale phambi kwakho.

Ukuba ukufelwa kukufa kubangela iintlungu emadolweni, ungadinga ukolula kwaye ugwebe amagwebu akho kunye ne-hip flexors, ezinokunciphisa uxinzelelo emadolweni.

Kukuphi okungcono kubantu abaneentlungu ezisezantsi okanye ukonzakala?

Ukufa kunganceda ukomeleza izihlunu zomqolo wakho osezantsi. Oku kunokukunceda ngeentlungu ezisezantsi.

Kodwa ukuba ukubulawa kwabantu kubangela nayiphi na intlungu engaphezulu, baphephe. Banqande ukuba wenzakele emva nje.

Ungatshintsha squats ukuba unentlungu emva. Zama ukwenza i-squat ebanzi yomlenze, okanye sukuhlala phantsi kude kube ngoku.

Kukuphi okungcono kwabaqalayo?

Ama-squats ngokuqinisekileyo ayilolwazelelelo lomthambo olunobuhlobo kunokubulala. Izinto ezibulalayo zifuna ubuchwephesha obukhawulezileyo bokuhla kuqala.

Ungatshintsha kwakhona ii-squats zamanqanaba ahlukeneyo omzimba. Ukuba usaqala, ungaqala ngokwenza ii-squats zodonga, okanye ukutyibilika eludongeni, ude ube nobuchule phantsi.

Abaqalayo banokuziqhelanisa nokusebenzisa izihlalo ngokusebenzisa isitulo ukuze bahlale phantsi de bahlale phantsi, kwaye emva koko basebenzise isitulo ukunceda ukuphakama.

Le yindlela esebenzayo yokuziqhelanisa nabantu abasemngciphekweni wokuwa, njengabantu abadala okanye abantu abakhulelweyo.

Ukuba usaqala kwaye unomdla wokongeza i-squats okanye i-deadlifts kwindlela yakho yesiqhelo, cinga ukusebenza nomqeqeshi wokuqala buqu. Banokukunceda ufunde ubuchule obufanelekileyo kunye nokunciphisa umngcipheko wokulimala.

Uyenza njani i-squat

Isikwere esinomzimba onzima asifuni sixhobo. Ukufumana umceli mngeni ongaphezulu, unokwenza isquat esinesisindo usebenzisa i-rack kunye ne-barbell, kunye okanye ngaphandle kwamatye. Okanye, yenza squats ngee-dumbbells kwisandla ngasinye.

Nantsi indlela yokwenza squat:

1. Qala ngeenyawo ezibanzi kancinane kububanzi behips ngaphandle, iinzwane ziphume kancinane.
2. Gcina isifuba sakho siphume kwaye siphume, zibandakanye isisu sakho, kwaye ubuyisele ubunzima bakho kwizithende zakho njengoko unyanzela isinqe sakho.
3. Zithobe kwi-squat de amathanga akho afane okanye aphantse afane nomgangatho. Amadolo akho kufuneka ahlale elungelelaniswe ngaphezu kwenzwane yakho yesibini.
4. Gcina isifuba sakho ngaphandle kwaye uqinile ngxi njengoko utyhala izithende zakho ukuba ume umva ukuya kwindawo yakho yokuqala. Cinezela ubuqaqawuli bakho phezulu.
5. Yenza i-10-15 reps. Sebenza ukuya kwiiseti ezi-3.

Uyenza njani into yokufa

Ukwenza i-deadlift, uya kufuna i-barbell esemgangathweni engama-45. Ukufumana ubunzima obungaphezulu, yongeza i-2.5 ukuya kwi-10 yeepawundi kwicala ngalinye ngexesha.

Ubungakanani bobunzima obusetyenzisiweyo buxhomekeke kwinqanaba lakho lokuqina. Qhubeka ukongeza ubunzima kuphela emva kokuba ufunde kakuhle ifom echanekileyo ukuze ungonzakali.

Nantsi indlela yokwenza iliftlift:

1. Yima ngasemva kwebarbell kunye neenyawo zakho ububanzi bamagxa. Iinyawo zakho kufuneka ziphantse ukuchukumisa ibha.
2. Gcina isifuba sakho siphakamisiwe kwaye sitshone kancinci esinqeni sakho ngelixa ugcina umva ngqo. Bend phambili kwaye ubambe i-barbell. Gcina enye intende ijonge phezulu kwaye enye ijonge ezantsi, okanye zombini izandla zijonge phantsi ekubambeni kakhulu.
3. Njengoko ubamba ibha, cinezela iinyawo zakho tyaba emgangathweni kwaye uzike isinqe sakho umva.
4. Ukugcina umva othe tyaba, tyhala isinqe sakho uye phambili kwindawo emileyo. Gqiba umile imilenze yakho ithe tye, amagxa ngasemva, kunye namadolo phantse atshixelwe ngaphandle. Ibha kufuneka ibanjwe ngeengalo ezithe tye kancinci ezantsi kunokuphakama kwesinqe.
5. Buyela kwindawo yokuqala ngokugcina umqolo wakho uthe tye, ukutyhala isinqe sakho umva, ukugoba amadolo, kunye nokuguqa de kube ibar iphantsi.
6. Phinda umthambo. Cwangcisa ukuphindaphinda okungu-1-6 ngokweseti nganye, kuxhomekeke kubungakanani besisindo osiphakamisayo. Yenza iiseti ezi-3-5.

Ungawongeza njani umahluko kwizikwere kunye nokufa

Kuxhomekeke kwinqanaba lakho lokuqina, kukho iindlela ezingapheliyo zokwenza i-squats kunye ne-deadlifts elula okanye enzima ngakumbi.

Ukuba ungumqali, ungaqala ukuziqhelanisa nezixhobo zokufa usebenzisa ii-dumbbells ezimbini ezibekwe phantsi endaweni yokuphakamisa i-barbell.

Umahluko ophambili ubandakanya ukuphakamisa ubunzima obongezelelweyo. Ungayixuba kwakhona ngokusebenzisa umgibe okanye i-hex barbell okanye i-kettlebell.

Abaqalayo banokuzama i-squats ngesihlalo emva kwakho, behleli phantsi esihlalweni ezantsi kwentshukumo. Emva koko ungasebenzisa isihlalo ukutyhalela emva kwindawo yokuma.

Izinketho eziphambili ze-squat zibandakanya ukwenza i-squats nge-barbell enomlinganiso kwi-rack okanye ukwenza i-squats yokutsiba okanye ukwahlula squats kunye okanye ngaphandle kobunzima.

Yise kude

Ama-squats kunye ne-deadlifts zombini zisebenza kakuhle.

Basebenza ngokwahlukileyo kumaqela emisipha, ukuze ukwazi ukubenza kuqeqesho olufanayo ukuba unqwenela. Unokudibanisa nokwenza squats ngenye imini, ukubulala abanye abantu.

Ukuthintela ukulimala, qiniseka ukuba wenza umthambo ngamnye kwifom efanelekileyo. Buza umqeqeshi okanye umhlobo wakho ukuba akubukele ukuze uzenze ukuze uqinisekise ukuba uzenza ngokuchanekileyo.

3 Ihamba ukomeleza ubuqaqawuli