Kutheni ukwenza i-Master Pistol squat kufuneka ibe yiNjongo yakho elandelayo yokuQinisekisa

Umxholo

• Ukwahluka kwePistol squat kunye nezibonelelo
• Uyenza njani iPistol Squat
• Uphengululo lwe

Ama-squats alufumana lonke udumo kunye nozuko-kwaye ngesizathu esihle, kuba lelinye lawona mandla asebenzayo asebenzayo aphuma apho. Kodwa zonke zihlala zikhawulelwe kwiindidi ezineenyawo ezimbini.

Kulungile: Unokwenza ipistol squat (aka squat yomlenze omnye, eboniswe apha ngumqeqeshi osekwe e-NYC uRachel Mariotti) kwaye kunzima njengokuba ucinga. Yintshukumo yamandla e-elite efuna ukulingana, ukuhamba, kunye nokulungelelanisa okuphambene-kodwa ulwaneliseko kunye neemvakalelo zayo yonke indawo ejikeleze i-badassery xa ekugqibeleni uyikhonkxile? Zixabiseke ngokupheleleyo iiyure.

Ukwahluka kwePistol squat kunye nezibonelelo

Yintoni eyenza ukuba i-pistol squat (okanye i-squat yomlenze omnye) ibe yinto enomdla kukuba ayithethi ngamandla amsulwa. (Ukuba yiloo nto uyifunayo, unokulayisha i-barbell kwaye uhambe kwii-squats zangasemva.) "Oku kuhamba kufuna itoni ye-hip, idolo, kunye nokuhamba kwe-ankle," kusho uMariotti. Ifuna uzinzo olungundoqo kunye nokulinganisela ngelixa "ukwakha amandla angaphandle kwi-hips, i-glutes, i-quads, kunye ne-hamstrings, eyenza ibe yi-acrobatic ngakumbi kunanoma yimuphi omnye umthambo womlenze omnye."

Kwaye, iya kuba yifowuni yokuvuselela nawaphina amandla okanye ii-asymmetries onazo, utsho uMariotti. Banike isivunguvungu, kwaye mhlawumbi uya kuqonda ukuba umlenze omnye womelele kunomnye. Uya kuthi kwakhona uqaphele ukuba ii-squats zomlenze omnye ziyahambanzima. (Emva kwayo yonke loo nto, yindlela elwenze ngayo uluhlu lukaJen Widerstrom lwamandla obunzima bomzimba ashukumisayo ukuba abafazi bafanele bazi kakuhle.)

Iindaba ezilungileyo kukuba kukho iitoni zokuzivocavoca onokuzenza ukuze uqhubele phambili ngokukhuselekileyo kwi-squat yomlenze omnye. Ungazenza ngelixa ubambe imitya ye-TRX okanye ipali yenkxaso. Uyakwazi ukuchopha phantsi kwibhentshi okanye ibhokisi. Okanye unakoyongeza Ubunzima bokwenza kube lula (bamba i-dumbbell ngokuthe tye kumphakamo wesifuba ngeengalo ezongeziweyo kwaye kuya kunceda ukulinganisa ubunzima bomzimba wakho). Ngaphambi kokuba uzame nayiphi na kwezi, sebenza kwimiphunga yakho eya phambili, uphendule iimpumlo, kunye neempumlo zecala ukwakha amandla kunye nozinzo kumlenze ngamnye ngokwahlukeneyo.

I-squat yomlenze omnye ilula kakhulu? Sukuba nexhala-ukhona omnye umceli mngeni kuwe. Zama i-squat squat ngokulandelayo.

Uyenza njani iPistol Squat

A. Yima emlenzeni wasekhohlo unyawo lulonke lumiliselwe ngokuqinileyo emgangathweni, umlenze wasekunene uphakamisele phambili kancinci ukuze uqale.

B. Gobisa idolo lasekhohlo kwaye uthumele inyonga ngasemva, ufike kwiingalo phambili ngelixa usolula umlenze wasekunene phambili, wehlisa umzimba kude kube sezinqeni zingaphantsi.

C. Cinezela i-glutes kunye ne-hamstring ukunqanda ukwehla, emva koko cinga ukutyhala umlenze wokuma phantsi ukuze ucinezele umva uye wema.

Zama ezi-5 kwicala ngalinye.

Iingcebiso zeFom Pistol Squat

• Zama ukungawuvumeli umlenze wangaphambili uchukumise umhlaba.
• Gcina umgca womqolo ubude kunye nomqolo ongezantsi (musa ukujikeleza phambili okanye ukubuyisela umva).
• Gcina ingundoqo ibandakanyeka kuyo yonke intshukumo.
• Hlala ezinqeni umva xa kuthelekiswa nokutyhala amadolo phambili.

Uphengululo lwe