Uyini Umehluko Phakathi Kokubulawa Kwabantu Okufa Nezikwele, Futhi Yikuphi Okungcono Ekwakheni Amandla Omzimba Angaphansi?

-Delile

• Yimiphi imisipha esebenzayo?
• Ngabe ukunyakaza okukodwa kungcono emzimbeni kunomunye?
• Yikuphi okungcono kubantu abanezinhlungu zamadolo?
• Yikuphi okungcono kubantu abanezinhlungu ezisezingeni eliphansi noma ukulimala?
• Yikuphi okungcono kwabaqalayo?
• Ungenza kanjani isikwele
• Ungenza kanjani i-deadlift
• Ungangeza kanjani ukwahlukahluka kuma-squats nakuma-deadlifts
• Ukudla okudlela endlini
• I-3 Ishukumisela Ukuqinisa Ukukhanya

Ukubulawa kwabantu kanye nezikwele kungukuzivocavoca okusebenzayo kokuthola amandla omzimba aphansi.

Kokubili kuqinisa imisipha yemilenze ne-glutes, kepha kwenza kusebenze amaqembu emisipha ehluke kancane. Uma kwenziwa, uzozwa imisipha ehlukile isebenza ngokuhamba ngakunye.

I-deadlift ukunyakaza lapho izinkalo zakho zihlehla khona emuva ukwehla futhi uthathe i-barbell enesisindo noma i-kettlebell phansi. Umhlane wakho uyisicaba kulo lonke ukunyakaza.

Ezinye izinzuzo zokwenza ama-deadlifts zibandakanya ukuqinisa nokuthola incazelo ethe xaxa kumhlane wakho ongaphezulu nangaphansi, i-glutes, nezintambo.

Isikwele ukunyakaza lapho wehlisa khona amathanga akho phansi aze ahambisane ngenkathi ugcina isifuba sakho simile.

Izinzuzo zezikwele zibandakanya ukuqinisa imisipha kuma-glutes akho, ama-quads nasemathangeni akho.

Ama-squats nawo angukuzivocavoca okusebenzayo. Ukuzivocavoca okusebenzayo kusebenzisa ukunyakaza ongakusebenzisa empilweni yakho yansuku zonke.

Isibonelo, ungenza ukunyakaza kwe-squat lapho uhleli phansi esihlalweni, ucosha izinto emashalofini aphansi, noma uncike ukuze uthathe ingane. Ukwenza ama-squats njalo kungenza kube lula ukwenza lezi zinhlobo zemisebenzi.

Ungafaka kokubili ama-deadlifts nama-squats ekusebenzeni okufanayo, noma ungakwenza ngezinsuku eziguqukayo.

Funda ukuze ufunde kabanzi ngalezi zivivinyo zomzimba ezingezansi.

Yimiphi imisipha esebenzayo?

Ngabe ukunyakaza okukodwa kungcono emzimbeni kunomunye?

Ukuthi ama-squats noma ama-deadlifts angcono kuya ngemigomo yakho yokuzivocavoca.

Isibonelo, uma unentshisekelo yokwakha amandla wangemuva namandla, ngokungeziwe ekusebenzeni umlenze wakho kanye nemisipha ye-glute, ama-deadlifts ayindlela eqinile.

Ama-squats, ngakolunye uhlangothi, anobungani bokuqala futhi ayasebenza ekwakheni amandla emilenzeni nasezinqeni zakho.

Ngenkathi ukubulawa kwabantu kungabhekisa kakhulu kuma-glutes nasezintanjeni zakho ngokujule kakhulu kune-squat, azikhombi i-quadriceps yakho. Uma ubheka ukwakha amandla kule ngxenye yomlenze wakho, ama-squats angaba yindlela engcono.

Yikuphi okungcono kubantu abanezinhlungu zamadolo?

Uma unezinhlungu zamadolo, ama-squats angaqhubeka nokucasula idolo lakho. Bangakhuphula nengozi yakho yobuhlungu bamadolo.

Nge-deadlift, amadolo kufanele ahlale ezinzile, ngakho-ke angaba inketho ephephile uma uzwa ubuhlungu bamadolo.

Uma uhlangabezana nobuhlungu bamadolo kusuka kuma-squats, ungahle uthande ukubheka ifomu lakho futhi uqiniseke ukuthi wenza ama-squats kahle.

Qiniseka ukuthi uphusha ama-glutes akho emuva kunokuba phansi. Vumela amadolo akho ukuthi aphume lapho ugoba esikhundleni sokuwaxosha phambi kwakho.

Uma ukuhlaselwa okubulalayo kubangela ubuhlungu emadolweni akho, kungadingeka ukuthi welule futhi ugwebe amagwebu akho kanye ne-hip flexors, okunganciphisa ingcindezi emadolweni akho.

Yikuphi okungcono kubantu abanezinhlungu ezisezingeni eliphansi noma ukulimala?

Ukubulawa kwabantu kungasiza ekuqiniseni imisipha yomhlane wakho ongezansi. Lokhu kungasiza ngobuhlungu obuphansi emuva.

Kepha uma ama-deadlifts edala noma yibuphi ubuhlungu bangemuva obungeziwe, kugweme. Futhi zigweme uma unokulimala kwakamuva emuva.

Ungaguqula ama-squats uma unezinhlungu emuva. Zama ukwenza isikhafu semilenze ebanzi, noma ungahlali phansi kuze kube manje.

Yikuphi okungcono kwabaqalayo?

Ama-squats ngokusobala angukuzivocavoca okunomusa kwabaqalayo kunama-deadlifts. Ukubulawa kwabantu okubulalayo kudinga inqubo ethile enzima ukufika phansi ekuqaleni.

Ungaguqula futhi ama-squats emazingeni ehlukene wokuqina. Uma usaqala, ungaqala ngokwenza ama-squats odonga, noma ngokuslayida phansi udonga, uze ube nale nqubo phansi.

Abaqalayo bangaphinda baqeqeshe ama-squats ngokusebenzisa isihlalo ukuze bahlale phansi kuze kube yilapho behlala phansi, bese besebenzisa isihlalo ukusiza ukuma phezulu.

Le ndlela iyindlela ephumelelayo yokwenza ama-squats kubantu abasengozini yokuwa, njengabantu abadala noma abakhulelwe.

Uma usaqala futhi unentshisekelo yokwengeza ama-squats noma ama-deadlif ku-routine yakho, cabanga ukusebenza nomqeqeshi womuntu kuqala. Bangakusiza ufunde inqubo efanele futhi banciphise ubungozi bokulimala.

Ungenza kanjani isikwele

Isikwele esisinda emzimbeni asidingi mishini. Ngenselelo enkulu, ungenza futhi isikwele esinesisindo usebenzisa i-rack ne-barbell, ngezisindo noma ngaphandle kwezisindo. Noma, yenza ama-squats anama-dumbbells esandleni ngasinye.

Nakhu ukuthi ungenza kanjani isikwele:

1. Qala ngezinyawo ezibanzi kancane kune-hip-wide apart, izinzwane zivele kancane.
2. Gcina isifuba sakho siphezulu futhi siphume, hlanganisa isisu sakho, bese ubuyisela isisindo sakho ezithendeni zakho njengoba uphusha izinqe zakho emuva.
3. Zitotobise esikhungweni kuze kube yilapho amathanga akho ehambelana noma ecishe afane phansi. Amadolo akho kufanele ahambisane ngaphezu kozwane lwakho lwesibili.
4. Gcina isifuba sakho siphumile futhi uqinile ngokuqinile njengoba uphusha izithende zakho ukubuyela endaweni yakho yokuqala. Cindezela ama-glutes akho phezulu.
5. Yenza ama-reps ayi-10-15. Sebenza kuze kube amasethi ama-3.

Ungenza kanjani i-deadlift

Ukuze wenze i-deadlift, uzodinga i-barbell ejwayelekile engamaphawundi angama-45. Ukuze uthole isisindo esengeziwe, engeza amakhilogremu angu-2,5 kuya kwangu-10 ohlangothini ngalunye ngesikhathi.

Inani lesisindo ozosisebenzisa sincike ezingeni lakho lokuqina.Qhubeka nokwengeza isisindo kuphela ngemuva kokuthi ufunde kahle ifomu elifanele ukuze ungatholi ukulimala.

Nansi indlela yokwenza i-deadlift:

1. Yima ngemuva kwe-barbell ngezinyawo zakho ububanzi behlombe. Izinyawo zakho kufanele zicishe zithinte ibha.
2. Gcina isifuba sakho siphakamisiwe bese ucwila kancane okhalweni lwakho ngenkathi ugcina emuva ngqo. Bend phambili ubambe barbell. Gcina intende yesandla eyodwa ibheke phezulu enye ibheke phansi, noma zombili izandla zibheke phansi ngokubamba ngokweqile.
3. Njengoba ubamba ibha, cindezela izinyawo zakho zibe phansi bese ucwilisa izinkalo zakho emuva.
4. Ukugcina i-flat back, phonsa izinkalo zakho phambili endaweni yokuma. Qeda ukuma imilenze yakho iqonde, amahlombe emuva, futhi amadolo acishe avalelwe ngaphandle. Ibha kufanele ibanjwe ngezingalo eziqondile ziphansi kancane kunokuphakama kwesinqe.
5. Buyela endaweni yokuqala ngokugcina umhlane wakho uqonde, uphonsa izinkalo zakho emuva, ugoba amadolo akho, futhi uguqe phansi kuze kube yilapho ibha isemhlabathini.
6. Phinda ukuvivinya umzimba. Hlela ukuphindaphinda okungu-1-6 ngesethi ngayinye, kuya ngenani lesisindo osiphakamisayo. Yenza amasethi ama-3-5.

Ungangeza kanjani ukwahlukahluka kuma-squats nakuma-deadlifts

Ngokuya ngezinga lakho lokuqina, kunezindlela ezingapheli zokwenza ama-squats nama-deadlifts abe lula noma abe yinselele enkulu.

Uma usaqala, ungaqala usebenzise ama-deadlifts ngokusebenzisa ama-dumbbell amabili abekwe phansi esikhundleni sokuphakamisa i-barbell.

Ukuhlukahluka okuthuthukile kufaka phakathi ukuphakamisa isisindo esingeziwe. Ungayihlanganisa futhi ngokusebenzisa isicupho noma i-hex barbell noma i-kettlebell.

Abaqalayo bangazama futhi ama-squats anesihlalo ngemuva kwakho, ahlala phansi esihlalweni ezansi kokunyakaza. Ngemuva kwalokho ungasebenzisa isihlalo ukusunduzela emuva endaweni yokuma.

Izinketho ze-squat ezithuthukisiwe zifaka ukwenza ama-squats nge-barbell enesisindo ku-rack noma ukwenza ama-squats we-jump noma ama-squats ahlukanisiwe ngesisindo noma ngaphandle kwesisindo.

Ukudla okudlela endlini

Ama-squats kanye ne-deadlifts zombili izivivinyo zomzimba eziphansi eziphumelelayo.

Basebenza ngamaqembu emisipha ehluke kancane, ngakho-ke ungawenza ku-Workout efanayo uma ufisa. Ungahlanganisa nokwenza ama-squats ngolunye usuku, ukubulala abanye.

Ukugwema ukulimala, qiniseka ukuthi wenza umsebenzi ngamunye ngefomu elifanele. Cela umqeqeshi womuntu siqu noma umngane ukuthi akubuke ukuze ukwenze ukuze uqinisekise ukuthi ukwenza kahle.

I-3 Ishukumisela Ukuqinisa Ukukhanya