Intshukumo enye egqibeleleyo: Isometric Bulgarian Split Squat

Umxholo

• Isometric Bamba iBulgaria Split Squat
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Ezinye zeekinks zemihla ngemihla esizifumanayo zibangelwa kukungalingani kwemisipha emzimbeni, kunye noAdam Rosante (amandla asekwe kwisiXeko saseNew York kunye nomqeqeshi wesondlo, umbhali, kunye Ubume Ilungu leBrain Trust), lichule ekuboniseni ukuba zisebenza njani na ngaphandle kwenkqubo yakho. (Wenze lo msebenzi uphefumlelweyo we-surf, naye.)

"Le ntshukumo enye ijolise kumzimba ophezulu kunye nophantsi ngexesha elifanayo ukwakha amandla kunye nokuhamba kunye nokulungelelanisa ukungalingani kwemisipha," utsho. (Nazi ezinye iidumbbell ezihamba ziyilelwe ukulungisa imiba eqhelekileyo yokungalingani kwemisipha.)

"Abantu abaninzi endibabonayo abanamandla angalinganiyo-omnye umlenze kunye ne-glute banamandla kuneminye-kwaye bathambekele ekubeni ne-torso engaphezulu kakhulu kunye nomqolo obuthathaka," utshilo. Ukuhamba kukaRosante-i-isometric Bulgarian split squat-ivakala kancinci njengeyeza, kodwa ngumculo kumagxa akho abuhlungu kunye nomqolo obuhlungu.

"Ngonyawo lwakho lwangasemva luphakanyisiwe, le squat ikunyanzela ukuba usebenze imilenze kwaye udibanise ngokuzimeleyo; yenza iseti enye yezi squats kwaye uya kufumanisa ngokukhawuleza ukuba leliphi icala elinamandla kunelinye. " uthi. "Le ntshukumo iphinda yolule i-hip flexors yakho kunye namaqatha kwindawo engezantsi, ke yinto engummangaliso yokukunika itoni yebhanti yakho." (Zama kwakhona: Ezi ziNto zoQeqeshiweyo zoMqeqeshi kaKim Kardashian)

Ayisiyiyo yonke into: Kule nguqulo ye-squat ye-squat yaseBulgaria, uya kwenza i-T yokunyusa, kodwa ngaphandle kwee-dumbbells. “Shiya amagxa akho kunye ngokungathi uzama ukuqhekeza i-walnut phakathi kwawo,” utshilo uRosante. "Oku kuyomeleza izihlunu kumqolo wakho wangasentla kwaye kutsala igxalaba kulungelelwaniso."

Zama ngeempawu ezingezantsi kunye nemiyalelo kaRosante kwividiyo engentla. (Kulula kakhulu? Zama i-squat squat ngomceli mngeni wamandla omlenze.)

Isometric Bamba iBulgaria Split Squat

A. Yima malunga nobude bomlenze kude nebhentshi, inqwanqwa, okanye ibhola yokuzilolonga, ujonge kude. Yandisa umlenze wasekhohlo ngasemva ukuze umphezulu wonyawo uphumle ebhentshini. ("Xa usihla, kufuneka ukwazi ukuwisa isithende uze ucinezele ukuphuma kuso. Ukuba uthe wawa kakhulu kwiinzwane, shenxisela unyawo ngaphambili ngaphambili." Kungathatha umzuzu ukufumana indawo emnandi.)

B. Yandisa iingalo emacaleni kumphakamo wamagxa ngobhontsi ujongise kwisilingi. Cinezela igxalaba lakho kunye kwaye ubandakanye ingqokelela yokutsala iimbambo ezantsi kwaye uphephe ukugoba umva ongezantsi.

C. Ukubamba le ndawo ngomzimba ongasentla, wehla kancinci de idolo lasemva lindanda phezu nje komgangatho. Bamba emazantsi imizuzwana emi-3. Shayela phezulu ukuya phezulu kwinani elinye.

Yenza 6 ukuba 8 reps. Tshintsha amacala; phinda.

Imagazini yeShape, ngoNovemba ka-2019

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