Uyenza njani i-Dumbbell Goblet squat ngendlela eyiyo

Umxholo

• Yintoni inqaku?
• Ukufundisa ifom squat elungileyo
• Umthwalo olula ngasemva
• Umsebenzi owongezelelweyo ongaphezulu
• Kunokubakho isikali
• Yahluke ngantoni kumgangatho oqhelekileyo we-dumbbell squat?
• Wenza njani?
• Ungayongeza njani le nto kwinkqubo yakho?
• Zeziphi ezona mpazamo zixhaphakileyo ekufuneka sizibukele?
• Isibilini sakho asihlali sime nkqo
• Amadolo akho ayawa, hayi ngaphandle
• Luluphi umahluko onokuzama lona?
• Isikhova se-kettlebell goblet
• Igoblet shooter squat
• Zeziphi ezinye iindlela onokuzama ngazo?
• Goblet squat ukugoba
• I-Goblet ngonyawo lwangasemva oluphakanyisiweyo
• Umgca wezantsi

I-squat yenye yezona ndlela zisisiseko zokwakha amandla omzimba asezantsi.

Kwaye nangona zikhona izibonelelo ezininzi kwimveli yesiqhelo, ukucoca izinto ngolunye uhlobo lokuhamba ngesikwere kunokuba luncedo kakhulu- kwinkqubela phambili yamandla kunye nokuthintela ukulimala.

Yintoni inqaku?

Ngaphandle kwezibonelelo-kubandakanya nokuthintela iintlungu ezingapheliyo zangasemva - i-squats zemveli zinokukubeka emngciphekweni wokonzakala okungaphantsi ngenxa yesikhundla somthwalo.

I-dumbbell goblet squat isusa olo xinzelelo ngelixa isijolise kwi-quads kunye ne-glutes, zezona zinto ziphambili ekuzilolongeni.

Ngaphandle koko, intshukumo ngumsebenzi omkhulu kuwo onke amanqanaba omzimba, nawo.

Ezinye izibonelelo ze-dumbbell goblet squat zibandakanya:

Ukufundisa ifom squat elungileyo

Ngenxa yentshukumo yendalo ye-goblet squat - isifuba esime nkqo, esomeleleyo isiseko, amadolo ngaphandle-kuya kufuneka ukhululeke ngakumbi kunesikwere sendabuko.

Umthwalo olula ngasemva

Ngokuchasene ne-squat yangasemva yendabuko apho umthwalo uku-back yakho ephezulu, ubeke uxinzelelo oluncinci kumqolo wakho osezantsi, i-dumbbell goblet squat izisa umthwalo ngaphambili njengokuchasana.Oku kulula kakhulu ukuba umgudu uphathe.

Umsebenzi owongezelelweyo ongaphezulu

Ngenxa yokuba ubunzima buhanjiselwe ngaphambili emzimbeni wakho, isiseko sakho siya kufuna ukusebenza nzima kunakwisikram sendabuko ukuxhasa intshukumo.

Kunokubakho isikali

Ngelixa ungaqala i-dumbbell goblet squats enobunzima bokukhanya kwaye ubone izibonelelo, unokuphakamisa umthwalo onzima kule ntshukumo ngaphandle kwengxaki.

I-dumbbell ihlala ilula ukuyibamba kune-kettlebell yesisindo esifana nobunzima. Umda wakho kuphela ubunzima beedumbbells ezifikelelekayo kuwe.

Yahluke ngantoni kumgangatho oqhelekileyo we-dumbbell squat?

I-squat dumbbell squat esemgangathweni kunye ne-dumbbell goblet squat zisebenza kwimisipha efanayo, kodwa intshukumo yahluke kakhulu.

Kwi-dumbbell squat esemgangathweni, uya kubamba idumbbell enye kwisandla ngasinye ezantsi emacaleni akho. Njengoko uhlahlela phantsi, iidumbbells ziya kuwela ngqo ezantsi, nazo.

Kwi-dumbbell goblet squat, uya kubamba i-dumbbell enye phambi kwesifuba sakho ngezandla zombini. Njengoko uhlala phantsi, iingqiniba zakho ziya kulandelela phakathi kwamadolo akho ngelixa i-dumbbell ilandela.

Wenza njani?

Ukugqiba i-dumbbell goblet squat, qala nge-lightweight dumbbell de ube ukhululekile ngokuhamba.

Ukuhamba:

1. Yibambe nkqo idumbbell, uyibambe ngezandla zozibini ngaphantsi kobunzima. I-dumbbell kufuneka ibekwe ngokuchasene nesifuba sakho kwaye iya kuhlala inxibelelana nayo kuyo yonke intshukumo.
2. Ukungenisa umoya kwaye uqale squat, ehleli emva esinqeni sakho, ukugcina core yakho nkqi kunye nomzimba tye. Vumela iingqiniba zakho ukuba zilandelele phakathi kwamadolo akho, ume xa zichukumisa.
3. Qhuba izithende zakho ubuyele kwindawo yokuqala.

Qala ngeeseti ezi-3 ze-12 ze-dumbbell goblet squat.

Ubunzima kufuneka bube ngumceli mngeni ngokwaneleyo ukuba ngekhe ubenakho ukugcwalisa enye enye kwakhona kwifom efanelekileyo.

Ungayongeza njani le nto kwinkqubo yakho?

Ungafaka i-dumbbell goblet squat kwindlela yakho yesiqhelo ngeendlela ezimbalwa. Ukubulala amandla asezantsi omzimba, yongeze kulungelelwaniso oluthile lomlenze kunye:

• ukubulala
• squats zemveli
• imiphunga

Ngenye indlela, hlanganisa ukuzilolonga okupheleleyo kunye nokongezwa kwe-dumbbell goblet squat. Ngokwesiqhelo esijikelezwe kakuhle, yongeza:

• imiqolo yetyu
• isifuba
• ukubulala
• iiplanga

Zeziphi ezona mpazamo zixhaphakileyo ekufuneka sizibukele?

Zimbini iimpazamo eziqhelekileyo ezenzeka ngexesha le-dumbbell goblet squat:

Isibilini sakho asihlali sime nkqo

Ukuba awunamandla okomeleleyo okanye ubhetyebhetye emaqatheni akho, i-torso yakho iya kulingelwa ukuba ijonge phambili njengoko uhlala phantsi.

Ukulwa nale nto, jolisa ekubandakanyeni undoqo wakho kuyo yonke intshukumo, uqiniseke ukuba i-dumbbell yakho ihlala inxibelelana nesifuba sakho.

Amadolo akho ayawa, hayi ngaphandle

Le yimpazamo eqhelekileyo kulo naluphi na uhlobo lwesquat. Kukushiya usemngciphekweni wokonzakala edolweni.

Ukuba unesinqe esibuthathaka okanye iiglute, amadolo akho aya kuwa ngaphakathi, ke ukugxila ekuwanyanzeleni ngaphandle kubalulekile.

Sebenzisa ibhendi encinci yokumelana naphantsi kwamadolo akho kuya kukunika umbono wokuba ufuna ukubatyhalela ngaphandle.

Luluphi umahluko onokuzama lona?

Kukho iindlela ezahlukeneyo onokuthi uzame ngazo kuxhomekeke kwizixhobo zakho ezikhoyo kunye nenqanaba lokuqina.

Isikhova se-kettlebell goblet

Sebenzisa i-kettlebell endaweni ye-dumbbell kwi-goblet squat ngumahluko osebenzayo. Ngamanye amaxesha kuhla nje kufikeleleko.

Uya kuyibamba ngezandla ezimbini kwicala ngalinye lesiphatho kwaye ugqibezele intshukumo.

Igoblet shooter squat

Yenza i-goblet squat icelomngeni ngakumbi ngokongeza ujikelezo okanye i-lunge emazantsi.

Xa amathanga akho ehambelana nomgangatho, jikeleza ngasekunene, ulahle idolo lasekhohlo emgangathweni. Yima uphinde uphinde uye kwelinye icala.

Zeziphi ezinye iindlela onokuzama ngazo?

Kukho iindlela ezizezinye kwibhotile yeebhothi onokuzama nayo, ukujija kancinci umthambo ukuze ujolise ngakumbi, okanye ngokwahlukileyo, kwimisipha.

Goblet squat ukugoba

Yenza i-goblet squat intshukumo yeqela. Ukongeza kwicandelo elingaphezulu lomzimba kuya kukonyusa ukujolisa kwaye kujolise kwingqondo yakho ngakumbi.

Kwi-squat yokugoba, uya kulahla kwindawo yokuma ye-goblet kwaye ugcwalise i-curl nge-dumbbell ngaphambi kokuba ume umva.

I-Goblet ngonyawo lwangasemva oluphakanyisiweyo

Ukuphakamisa inyawo elinye emva kwakho kunye nokugqibezela intshukumo ye-goblet squat kuya kucelomngeni kumlenze wakho womelele, ibhalansi kunye nomongo.

Umgca wezantsi

I-Dumbbell goblet squats zilula ngasemva kune-squat yesiko ngelixa zibonelela ngezibonelelo ezifanayo kwi-quads kunye ne-glutes.

Cinga ukongeza lo msebenzi njengomphelelisi okanye endaweni yeesquats zemveli ukuze ufumane amandla asezantsi omzimba.

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.