Yazi oku kuhamba: iGoblet squat

Umxholo

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Okwangoku, uyazi ukuba umgangatho we-trumps ubungakanani xa kufikwa ekubetheni i-reps kwigumbi lobunzima. Ifom eyiyo ayikuthinteli ukwenzakala kuphela, kodwa iqinisekisa ukuba ubiza isenzo semisipha yakho funa ukusebenza-kwaye ufumane inzuzo enkulu kuyo yonke intshukumo oyenzayo.

Ngena, i-Goblet Squat. Umahluko wesquat apho ubambe (ubunzima!) Kettlebell ekuphakameni kwesifuba kuyo yonke intshukumo. Yayiyingqondo kaDan Jon, ingcali yokomelela komzimba kunye nombhali Ungenelelo, owayenomzuzu wakhe we-eureka xa esebenza nabadlali abangakwaziyo ukubethelela ifom ye-squat efanelekileyo. Yintoni eyenziwa yile kettlebell kukunceda ukuzinzisa kunye nokulungelelanisa amahlombe akho, iimbambo, izinqe, kunye nemilenze, uthi uPat Davidson, Ph.D., uMlawuli weNdlela yoQeqesho kwi-Peak Performance kwisixeko saseNew York. "I-goblet squat ifaka ipateni eyiyo kwingqondo yakho, kwaye ithemba lelokuba le pateni iya kuqhubeka xa usebenzisa i-squat eyahlukileyo (enzima ngakumbi), njenge-barbell back squat," utshilo uDavidson.

Kodwa ngaphaya kokwenza ubuchule bakho be-squat ngokubanzi kunye nokunceda ukuba uqingqe umqolo omhle oya kujongeka umhle kwiilokhwe ezingenamqolo okanye ezisikiweyo kweli hlobo, i-goblet squat ikwayenye yezona zinto zibalaseleyo zokubumba impundu enkulu. (Zama ezi zinto zintandathu zoQeqesho ezisebenzayo.)

Ngaphezu koko, inokuphinda inciphise ukungabikho kwakho ukwandisa amandla ayo okusika, u-Davidson ucebisa ukuba kuphume umoya ezantsi nasezantsi ngexesha le-squat. "Ukuvuthela umoya kuya kunceda ukubandakanya i-abs kunye nomgangatho we-pelvic, oya kunceda ngokwenene ukuzinzisa umqolo wakho ngexesha lo msebenzi," uyachaza.

Qala ngobunzima obunobuncinci ubuncinci bokuthabatha intshukumo efana ne-biceps curl-khumbula, awunyanzelekanga ukuba ubuphakamise ubunzima bayo ngaphezulu, kwaye kufanele kube ngumngeni ukuphakamisa ubunzima ukusuka emhlabeni uye esifubeni ukuphakama. Sebenza ngokuhamba kwesiqhelo sakho kabini ukuya kathathu ngeveki. Ixesha ngalinye yenza iiseti ezintathu ukuya kwezintlanu zesithandathu ukuya kwi-12 reps, kwi-Davidson nganye.

A Bamba i-kettlebell kumphakamo wesifuba ngezandla zakho kwiimpondo zomqheba wentsimbi. Umbindi wesithupha sakho kufuneka ubephakame ngokufanayo nethambo lakho lekhola. Iingalo kufuneka zibe perpendicular emhlabeni kwaye zihambelane kwicala elithe nkqo kunye nomnye. Iinyawo kufuneka zisicaba emhlabeni kunye nobunzima kwizithende.

B Yehla kwindawo esezantsi ye-squat. Sebenza nzima ukugcina izithende zakho zicinezela emhlabeni njengoko imilenze yakho igobile. Okukhona imilenze yakho igoba, kokukhona kuya kuba nzima ukufumana izithende. Gcina umqolo kwindawo ethe tyaba esifubeni sime nkqo. Ukusuka ezantsi kwe-squat, zityhale umva uye phezulu. Tyhila izithende kunye nee-arches zangaphakathi zeenyawo ukwandisa yonke imisipha yemilenze kunye nezinqe.

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