Ungasenza Kanjani Isigaxa Sokuhlukanisa IsiBulgaria Ngendlela Efanele

-Delile

• Yini iphuzu?
• Uhluke kanjani esikweleni somlenze owodwa?
• Ingabe kunezinhlobo ezahlukahlukene zezikwele ezihlukanisiwe zaseBulgaria?
• Wenza kanjani?
• Ungakungeza kanjani lokhu enkambisweni yakho?
• Yimaphi amaphutha avame kakhulu ukuwabuka?
• Umlenze wakho wangaphambili awukho esimeni esihle
• Isifuba sakho asitshekile
• Yikuphi ukwahluka ongazama?
• UBarbell
• I-dumbbell noma i-kettlebell
• Umshini kaSmith
• Ibhola lokuzivocavoca
• Ibhande lokumelana
• Okubalulekile

Ngabe imilenze enamandla ngaphezulu phezulu kohlu lwakho lwezifiso? Imiphumela yokufaka ama-squats eBulgaria kohlelo lwakho kungaba yiphupho - kudinga ukulingana kwemali!

Uhlobo lwe-squat yomlenze owodwa, i-squat split squat iqinisekile ukuletha izinzuzo ezinkulu emzimbeni wakho ophansi.

Ngomlenze owodwa ngemuva kwakho futhi uphakanyisiwe phansi, lokhu kuvivinya kuhlose imisipha eminingi efana ne-squat yendabuko, kepha ngokugcizelela kuma-quads.

Yini iphuzu?

Izinzuzo ze-Bulgarian split squat zigcwele.

Njengokuzivocavoca umzimba okuphansi, kuqinisa imisipha yemilenze, kufaka phakathi ama-quads, imisipha, i-glutes namathole.

Futhi, njengokuzivocavoca komlenze owodwa, umnyombo wakho uphoqeleka ukuthi usebenze ngokweqile ukugcina ibhalansi yakho.

Futhi yize isikwele esihlukanisiwe saseBulgaria sisebenza imisipha eminingi efana ne-squat yendabuko, kwabanye, kuwumsebenzi owuthandayo.

Isikwele sendabuko sibeka umthwalo omkhulu emhlane wakho ongezansi - ongadala ukulimala - kepha isikwele esihlukanisiwe saseBulgaria sisusa kakhulu iqolo elingaphansi kwesibalo, sigcizelela imilenze.

Uma unezinkinga emuva - noma noma ungenayo! - lokhu kuhamba kungaba inketho enhle kuwe.

Uhluke kanjani esikweleni somlenze owodwa?

Yize omabili amaBulgarian split squat kanye ne-single-leg squat egxile kuma-quads futhi adinga ibhalansi, kukhona umehluko ocashile.

Esikweleni somlenze owodwa, umlenze wakho wokuzinzisa uphuma phambi kwakho. Esikhungweni esihlukanisiwe saseBulgaria, umlenze wakho wokuzinzisa ungemva kwakho endaweni ephakeme.

Isikwele esihlukanisiwe saseBulgaria futhi sikuvumela ukuthi ufinyelele ekujuleni okukhulu kunesigaxa somlenze owodwa, esidinga ukuguquguquka okhalweni lwakho.

Ingabe kunezinhlobo ezahlukahlukene zezikwele ezihlukanisiwe zaseBulgaria?

Kunokwehluka okumbili kusikwele esihlukanisiwe saseBulgaria - eyodwa eyi-quad evelele nenye ekhazimulayo.

Isimo sonyawo lwakho sinquma lokhu. Uma unyawo lwakho luqhelelene nobuso obuphakeme, uzogxila kakhudlwana kuma-glutes akho nasezintanjeni zakho; uma iseduze kwendawo ephakeme, uzoshaya ama-quads akho ngaphezulu.

Kokubili okwahlukahluka kunenzuzo! Ekugcineni kwehlela kokuthandayo, kanye nokuthi yini ezwakala ingokwemvelo ngokuya ngokuguquguquka kwakho nasekuhambeni kwakho.

Ukudlala ngokuzungeza ngakunye kungakusiza ubone ukuthi yikuphi okukusebenzela kangcono.

Wenza kanjani?

Ukuhamba:

1. Qala ngokuma cishe ngamamitha amabili phambi kwebhentshi noma isiteji esisezingeni lamadolo.
2. Phakamisa umlenze wakho wesokudla ngemuva kwakho bese ubeka phezulu konyawo lwakho ebhentshini. Izinyawo zakho kusamele zihlukaniswe ububanzi behlombe, futhi unyawo lwakho lokunene kufanele lube kude ngokwanele phambi kwebhentshi lapho ungabhinca khona kahle - gxuma kancane ukuze uthole indawo efanele. Uma indawo yonyawo olusondele isebenza, vele uqinisekise ukuthi uma wehla phansi, idolo lakho lesobunxele aliweli phezu kolayini wezinzwane zakho.
3. Ngenkathi uhlanganisa ingqikithi yakho, gingqa amahlombe akho emuva bese uncika phambili phambili okhalweni, uqala ukwehla phansi ngomlenze wakho wesobunxele, ugoba idolo.
4. Uma uqedela isikwele esiqhuma isikwele saseBulgaria, ima ngaphambi kokuba idolo lakho liwele ezinzwaneni zakho. Uma uqedela i-glut-dominant Bulgarian split squat, yima lapho ithanga lakho lesobunxele lifana nomhlabathi.
5. Phusha unyawo lwakho lwesobunxele, usebenzisa amandla avela ku-quads yakho nasezintanjeni zakho ukuze ubuyele ekumeni.
6. Phinda inombolo oyifunayo ye-reps kulo mlenze, bese ushintsha, ubeke unyawo lwesobunxele phezulu ebhentshini.

Uma umusha kuma-squats aseBulgaria ahlukaniswe, qala ngamasethi ama-2 we-6 kuye ku-8 reps emlenzeni ngamunye uze ujwayele ukunyakaza futhi uthole amandla.

Lapho ungaqedela amasethi ama-3 we-12 reps emlenzeni ngamunye ngokunethezeka, cabanga ukufaka i-dumbbell ekhanyayo esandleni ngasinye ukuthola ukumelana okwengeziwe.

Ungakungeza kanjani lokhu enkambisweni yakho?

Faka isikwele esihlukanisiwe saseBulgaria esimisweni sakho ngosuku lomzimba oluphansi ukuze uqinise amandla omlenze, noma uwengeze ekuzivocavoca umzimba okugcwele ukuze uhlanganise izinto.

Ukumataniswa nokuzivocavoca amandla okwengeza okungu-3 kuye koku-5, uzoba usendleleni eya emgodini nasemilenzeni eqinile ngokushesha.

Njengakuwo wonke amandla wokuzivocavoca, qiniseka ukuthi ufudumeze kahle ngaphambi kwesikhathi ngemizuzu emi-5 kuya kwengu-10 ye-cardio ephansi ukuya kokuphakathi, kulandele okunye ukuzelula okunamandla noma ukugingqika amagwebu.

Yimaphi amaphutha avame kakhulu ukuwabuka?

Ngenkathi ukuhamba kwe-Bulgarian split squat kulula ukuyazi kune-squat yendabuko, kunezinto ezimbalwa okufanele uzibheke.

Umlenze wakho wangaphambili awukho esimeni esihle

Uma unyawo lwakho lwangaphambili lungabekiwe kahle, uzochitha isikhathi esiningi uzulazula uzama ukuthola indawo emnandi.

Khumbula ukuthi awufuni ukuthi unyawo lwakho lusondele kakhulu ebhentshini ukuthi idolo lakho liwele phezu kwezinzwani zakho, kodwa futhi awufuni ukuba kude kakhulu.

Lapho usuthole ukubekwa okulungile, maka phansi phansi nge-dumbbell noma ipuleti elincane ukuze ube nomhlahlandlela wamasethi wesikhathi esizayo.

Isifuba sakho asitshekile

Yize inkomba evamile yokuzivocavoca amandla ukugcina isifuba sinyukile, empeleni ufuna ukuthi umhlwenga wakho uthambekele phambili kancane kulokhu.

Uzokhawulela ibanga lakho lokunyakaza uma uhlala esimweni esiqonde ngokuphelele, uphoqa idolo lakho ukuthi liphume ngaphambi kokuthi ufinyelele ekujuleni okulungile.

Uma ubona lokhu kwenzeka, bhinca okhalweni lwakho kuze kube yilapho umzimba wakho ufinyelela i-angle engu-30-degree, bese uzama futhi.

Yikuphi ukwahluka ongazama?

Uma usukwazile ukuqina kwesisindo somzimba waseBulgaria ebhentshini, zama ukufaka ukumelana noma ezinye izinsiza.

UBarbell

Layisha i-barbell ezingibeni nasemahlombe akho bese uqedela ukunyakaza okufanayo.

Qaphela lapho ubeka unyawo lwakho ngemuva kwakho, uqinisekisa ukuthi awulahlekelwa ibhalansi yakho ngesisindo esingeziwe.

I-dumbbell noma i-kettlebell

Bamba i-dumbbell noma i-kettlebell esandleni ngasinye ngenkathi usebenzisa i-squat split squat.

Lokhu kuhluka okunesisindo kuzoba lula ukukwenza kunezinhlobonhlobo ze-barbell, yize uzokhawulelwa emandleni wokubamba kwakho.

Umshini kaSmith

Eyaziwa nangokuthi ngumshini we-squat osiziwe, umshini wakwaSmith uzokuvumela ukuthi uvivinye amandla akho ngokuphepha endaweni yokuhlukanisa yaseBulgaria.

Beka ibha ekuphakameni kwehlombe, ungene ngaphansi kwayo bese uyivula, bese uqedela ukunyakaza.

Ibhola lokuzivocavoca

Ukungeza indawo engazinzile njengebhola lokuzivocavoca (elaziwa nangokuthi i-yoga noma ibhola lokuzivocavoca) eqenjini lakho le-Bulgarian split squat kudala enye inselelo.

Sebenzisa ibhola esikhundleni sebhentshi - kuzodingeka usebenze kanzima ukugcina ibhalansi yakho futhi uzinze njengoba ugcwala.

Ibhande lokumelana

Beka ibhande lokumelana ngaphansi konyawo lwakho lwangaphambili, ugoba izindololwane bese ubamba izibambo phezulu emahlombe akho.

Squat phansi, ulondoloze isikhundla sakho ngezibambo zebhendi lokumelana.

Okubalulekile

Izikwele ezihlukanisiwe zaseBulgaria zingaletha izinzuzo ezinkulu emilenzeni nasemgodini wakho.

Futhi, ngaphandle kokudingeka okuncane komhlane ongezansi, lokhu kuvivinya umzimba kungakhethwa ngaphezu kwesikwele sendabuko sokwengeza amandla emzimbeni wakho ophansi.

Kahle ifomu elifanele futhi uzoba sendleleni eya emandleni angeziwe.

UNicole Davis ungumbhali ozinze eMadison, WI, umqeqeshi womuntu siqu, kanye nomqeqeshi weqembu lokuqina komzimba inhloso yakhe ukusiza abesifazane baphile impilo eqinile, enempilo, nenenjabulo. Lapho engasebenzi nomyeni wakhe noma ejaha indodakazi yakhe encane, ubuka imibukiso ye-TV yobugebengu noma enza isinkwa somuncu kusukela ekuqaleni. Mthole evulekile Instagram okokuzilolonga, # impilo, nokuningi.