Kutheni i-Goblet squats ingumthambo ongaphantsi koMzimba osezantsi ekufuneka uyenzile

Umxholo

• IziBonelelo zeGoblet squat kunye nokwahluka
• Uyenza njani iGoblet Squat
• Uphengululo lwe

Xa ukulungele ukongeza ubunzima kwizikwere zakho kodwa ungakulungelanga ukuba ne-barbell, i-dumbbells kunye neeketile ziyakushiya uzibuza ukuba "Kodwa ndenza ntoni ngezandla zam ?!" Isisombululo? Iigoblet squats.

Unokwenza ezi squats zilula nge-dumbbell okanye i-kettlebell (okanye nayiphi na enye into enzima kunye ne-compact, kulo mbandela). Babizwa ngokuba yi-goblet squats kuba "ubambe ikettlebell okanye i-dumbbell phambi kwesifuba sakho izandla zakho zijikelezwe ngathi uphethe i-goblet," utshilo uHeidi Jones, umseki we-Squad WOD kunye nomqeqeshi we-Fortë, i-boutique. Inkonzo yokusasaza impilo.

Ngelixa ukubamba i-goblet kungabonakali kubaluleke kakhulu kubomi bakho bemihla ngemihla, le ntshukumo isisiseko sesakhono esisebenzayo sokuba: "I-goblet squat yinkqubo yendalo yendalo kunye nesikhundla sangasemva," utshilo uLisa Niren, umqeqeshi oyintloko weStudio, usetyenziso olukuvumela ukuba usasaze iiklasi ezisebenzayo. "Kuyafana nendlela onokuthi uchole ngayo umntwana (okanye nantoni na) emhlabeni."

IziBonelelo zeGoblet squat kunye nokwahluka

Ewe, i-goblet squats yindlela elula yokongeza ubunzima kwi-squat yakho yesiseko somzimba, kodwa ukubeka ubunzima phambi kwesifuba sakho kunokukunceda ukuba ufunde ukulinganisela okufanelekileyo kunye nomzekelo wokuhamba ukuze wenze i-squat rhoqo, uthi u-Niren. Baya kuqinisa yonke into kumzimba wakho ophantsi (i-hips, i-quads, i-hip flexors, amathole, i-hamstrings, kunye nezihlunu ze-glute) kunye ne-core yakho kunye ne-latissimus dorsi (umsipha omkhulu owela kumqolo wakho).

"I-goblet squat yinkqubela phambili egqibeleleyo yabaqalayo abasoloko benobunzima bokwenza umphambili kunye / okanye umva squat ngaphandle kwesango," utshilo. "Iluncedo ekwakheni amandla e-quad, ibhalansi, kunye nokwazisa ngomzimba-ngakumbi ukugcina umzimba wakho uthe tye kwaye uzinzile ngelixa usebenzisa imilenze ukwenza isikwere esifanelekileyo." Ukubekwa kobunzima kukuvumela ukuba utshone ezantsi kwi-squat yakho, nayo, eya kuthi incede ukugcina okanye ukunyusa ukuhamba kwakho, wongeza uJones.

Ukuba sele ulungele ukuyikhaba inotshi, yenza i-goblet squat ishukume umzimba wonke: Zama i-goblet squat kunye ne-curl (wehla kwi-squat, uze wandise ubunzima ukuya emgangathweni kwaye ubuyele esifubeni, uzame ezintathu. ii-curls ezintlanu ezantsi kwesikwere ngasinye) okanye i-goblet squat kwaye ucinezele (ezantsi kwisikwere, emva koko wandise ubunzima ngqo phambili phambi komongo wokugcina isifuba uboshwe-kwaye usibuyisele esifubeni ngaphambi kokuma). Ukulungele ukongeza ubunzima obungaphezulu? Qhubeka kwi-barbell back squat.

Uyenza njani iGoblet Squat

A. Yima ngeenyawo ububanzi ngaphezu kobubanzi begxalaba ngaphandle, iinzwane zikhomba ngaphandle kancinci. Bamba i-dumbbell (ethe nkqo) okanye i-kettlebell (ebanjwe ziimpondo) ekuphakameni kwesifuba kunye neengqiniba ezibhekise ezantsi kodwa zingafakwanga ekuchukumiseni iimbambo.

B. I-brace abs kunye nehenjisi ezinqeni nasemadolweni ukuze wehle ungene kwisikwere, ume kancinci xa amathanga ehambelana nomhlaba okanye xa ifom iqala ukophuka (amadolo emqolombeni okanye izithende zivela emgangathweni). Gcina ubude besifuba.

C. Qhuba isithende kunye naphakathi kweenyawo ukuze ume, ugcine eyona nto ibandakanyekileyo kuyo yonke indawo.

Iingcebiso zeFom yeGoblet Squat

• Gcina ubude besifuba emazantsi e-squat.
• Ukuba usebenzisa i-kettlebell, unokuyibamba ngesiphatho ujonge phezulu okanye ibhola ijonge phezulu, eyona inzima.
• Gcina ingqokelela yokuzibandakanya, kwaye thintela ukujikeleza umhlana ngaphambili okanye ngasemva ngexesha le-squat.
• Kuphephe ukungqiyama ngasemva xa ume phezulu kwirep nganye.

Uphengululo lwe