Ungayenza Kanjani i-Cossack Squat ngendlela efanele

-Delile

• Yini iphuzu?
• Ihluke kanjani kulayini oseceleni?
• Wenza kanjani?
• Ungakungeza kanjani lokhu enkambisweni yakho?
• Yimaphi amaphutha avame kakhulu ukuwabuka?
• Awuguqi umhlane wakho
• Ugcina isithende sakho sisemhlabathini
• Yikuphi ukwahluka ongazama?
• I-TRX cossack squat
• I-cossack squat elayishwe ngaphambili
• Ingalo eyodwa engaphezulu kwe-cossack squat
• Okubalulekile

Uma ufuna ukulwa nemiphumela yokuhlala usuku lonke, ukuzivocavoca okwe-hip kanye nokuzelula kuzoba ngumngane wakho omkhulu.

Faka i-cossack squat. Ayivivinyi amandla akho kuphela kepha ivivinya nokunyakaza kwakho kwesinqe, idolo, kanye neqakala.

I-cossack squat ihlose ama-quads, imisipha, i-glutes, ne-hip adductors ngenkathi isebenza nengqikithi yakho, kufaka phakathi isisu sakho nomhlane ongezansi.

Amalunga wakho we-hip, idolo, namaqakala nezicubu ezixhumanayo nazo zizobhekiswa.

Lokhu kuhamba kungaba yinselele kubaqalayo, kodwa nakanjani kufanele ukuhlanganiswe nenqubo yakho.

Yini iphuzu?

Izikwele ze-Cossack zinezinzuzo eziningi.

Eyokuqala yindiza yayo yokuhamba. Esikhungweni se-cossack, usebenza ebhanoyini elingaphambili, okuyindlela enhle yokusho uhlangothi.

Iningi lokuzivocavoca imilenze - njengezikwele, amaphaphu, kanye nokubulawa kwabantu - kwenziwa endizeni yesagittal, noma ngaphambili kuya emuva.

Lokhu kusho ukunyakaza kwe-lateral, njenge-cossack squats, imvamisa kuyisengezo esamukelekile ngoba basebenza imisipha namalunga akho kusuka kwelinye ihlangothi.

Izikwele ze-Cossack nazo zisiza ngokukhethekile ekubonakaleni nasekuhambeni.

Ngenkathi lo msebenzi uhlinzeka ngezinzuzo eziqinisayo, uzolithuthukisa impela ibanga lokunyakaza okhalweni lwakho, emadolweni nasemaqakaleni uma wenza ama-cossack squats ngokungaguquguquki (nangendlela efanele!).

Ihluke kanjani kulayini oseceleni?

I-lunge eseceleni ne-cossack squat ziyefana kakhulu.

Yize bobabili begxile emisipheni efanayo, ifomu le-cossak squat lihlukile kancane kulelo le-lunge eseceleni.

Esikhungweni se-cossack, isikhundla sakho sokuqala siyindawo ebanzi kakhulu. Emgodini ohlangothini, uqala ngezinyawo zakho ndawonye.

Futhi, ngenkathi uqedela i-cossack squat, wephula indiza efanayo yethanga lakho phansi, wehlela phansi ngokujulile ngangokunokwenzeka ukusuka kolunye uhlangothi.

Ku-lunge eseceleni, uzohlala uhambelana nethanga lakho.

Wenza kanjani?

I-cossack squat izophonsela umzimba wakho inselelo ngendlela ehlukile kunezinye izivivinyo zomzimba eziningi eziphansi.

Kungcono ukuqala nge-bodyweight yakho kanye nenqubekela phambili kuphela lapho usukwazi ukunyakaza.

Ukuhamba:

1. Thatha indawo yokuqala ngokwandisa ukuma kwakho ukuze imilenze yakho yakhe unxantathu ngomhlabathi. Izinzwani zakho kufanele zikhonjiswe ngqo phambili.
2. Faka, bese uhambisa isisindo sakho emlenzeni wakho wokunene, ugoba idolo lakho langakwesokudla futhi uhlale emuva emuva ngangokunokwenzeka.
3. Umlenze wakho wesobunxele kufanele uhlale unwetshiwe ngenkathi unyawo lwakho lwesobunxele luzungeza esithendeni sakho, uzwane up.
4. Isithende sakho sokunene kufanele sihlale phansi futhi isifuba sakho kufanele siqonde.
5. Misa isikhashana lapha, bese ukhipha umoya bese ubuyela emuva endaweni yokuqala.
6. Faka umoya futhi, bese wehlisa isisindo sakho emlenzeni wakho wesobunxele, uphinda izinyathelo ezingenhla.

Hlela amasethi ama-3 we-10 reps - 5 emlenzeni ngamunye - ukuqala ukufaka i-cossack squat esimisweni sakho.

Ungakungeza kanjani lokhu enkambisweni yakho?

Ukungeza i-cossack squat esimisweni se-warmup, ikakhulukazi ngaphambi kokuzivocavoca umlenze, ukuhlanganiswa okukhulu kwalokhu kuvivinya umzimba.

Ungangeza futhi lokhu njengokunyakaza kokufinyelela osukwini lwakho lomlenze, ukusebenzela phakathi kwezikwele ezinesisindo noma amaphaphu.

Yimaphi amaphutha avame kakhulu ukuwabuka?

Kunamaphutha amabili ajwayelekile avela ngesikhathi se-cossack squat:

Awuguqi umhlane wakho

Uma untula ukuguquguquka okhalweni lwakho, i-torso yakho izofuna ukuza phambili futhi iqolo lakho elingezansi lizofuna ukugoba njengoba wehlela enhlanganweni ye-cossack squat.

Melana nalokhu ngokuhlisa phansi kuphela uma ukuvumelana nezimo kwakho kukuvumela.

Futhi ungabeka izandla zakho phansi phambi kwakho ukuze wenze njengendlela yokuzinza kuze kube yilapho ukuguquguquka kwakho kuthuthuka.

Ugcina isithende sakho sisemhlabathini

Futhi, lokhu kwehlela ekuguquguqukeni. Ngaphandle kohambo olufanele lokunyakaza eqakaleni lakho, uzolingeka ukuba uphakamise isithende sakho emhlabathini ukuze ungene ngokujulile ekuhambeni.

Yehla kuphela ngangokunokwenzeka ngaphandle kokuphakamisa isithende sakho. Sebenza kwezinye izivivinyo zokuhamba kweqakala okwamanje.

Yikuphi ukwahluka ongazama?

Zama lokhu kwehluka ku-cossack squat uma udinga usizo noma enye inselelo.

I-TRX cossack squat

Uma ungeke ukwazi ukuqedela i-cossack squat ngamandla akho wamanje noma ngeleveli yokuhamba, qala ngohlobo olusizwe yi-TRX.

Ukulungisa imichilo ye-TRX ibe yide ubude, bamba izibambo, welula izingalo zakho, bese uqedela ukunyakaza kwe-cossack squat.

Imichilo ye-TRX izokusiza ukuthi ufinyelele ekujuleni okugcwele.

I-cossack squat elayishwe ngaphambili

Uma unenkinga yokugcina i-torso yakho iqondile, zama ukufaka okunye ukungalingani ngesimo se-kettlebells eyodwa noma ezimbili.

Babambe ngezandla zombili phambi kwesifuba bese wehlisela phansi. Kufanele ukuthole kulula ukuhlala ume mpo.

Ingalo eyodwa engaphezulu kwe-cossack squat

Kunezinketho ezimbalwa ze-oveross cossack squat, kufaka phakathi ukuhluka kwengalo eyodwa nokuhluka kwengalo ezimbili.

Ngokwehluka kwengalo eyodwa - okulula kwalokhu okubili - bamba i-dumbbell ekhanyayo noma i-kettlebell esandleni esiphambene nomlenze okhophozela kuwo.

Nweba ingalo yakho ngaphezulu bese uqedela ukunyakaza kwe-cossack squat.

Qedela ama-reps akho ngapha, bese ushintshela isisindo ngakolunye uhlangothi bese uqedela ama-reps ngakolunye uhlangothi.

Okubalulekile

I-cossack squat ihlola ukuhamba kwakho namandla akho ngendlela ehlukile. Ngokuzihlanganisa nosuku lwakho lomlenze njenge-warmup noma isesekeli sokunyakaza kwemilenze enesisindo, umzimba wakho uzovuna izinzuzo zohambo olusha lokunyakaza.

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 for tidbits fitness, #momlife nokuningi.