Ungayenza Kanjani I-Dumbbell Goblet Squat Ngendlela Efanele

-Delile

• Yini iphuzu?
• Ukufundisa ifomu elihle le-squat
• Umthwalo olula ngemuva
• Ukusebenza kokusebenza okuyisisekelo
• Okungaba khona ukukala
• Ihluke kanjani kusikwele esijwayelekile sedumbbell?
• Wenza kanjani?
• Ungakungeza kanjani lokhu enkambisweni yakho?
• Yimaphi amaphutha avame kakhulu ukuwabuka?
• I-torso yakho ayihlali iqondile
• Amadolo akho awela phakathi, hhayi ngaphandle
• Yikuphi ukwahluka ongazama?
• Isigaxa se-kettlebell goblet
• Isikwele sokudubula seGoblet
• Yiziphi ezinye izindlela ongazama ngazo?
• I-Goblet squat ukusonga
• Isikwele esihlukaniswe ngonyawo oluphakeme ngonyawo
• Okubalulekile

Isikwele singesinye sezivivinyo ezisisekelo zokwakha amandla omzimba aphansi.

Futhi yize kunezinzuzo eziningi kwiskhathi sangemuva sendabuko, ukunonga izinto ngokunyakaza okuhlukile kwe-squat kungasiza kakhulu - kukho konke ukuqhubeka kwamandla nokuvimbela ukulimala.

Yini iphuzu?

Naphezu kwezinzuzo - kufaka phakathi ukuvimbela ubuhlungu obungapheli bokubuya emuva - ama-squats wendabuko empeleni angakubeka engcupheni yokulimala okuphansi emuva ngenxa yesikhundla somthwalo.

I-dumbbell goblet squat isusa lolo tension ngenkathi isakhombe ama-quads nama-glutes, okuyizona zigqugquzeli ezinkulu kulo msebenzi.

Ngaphandle kwalokho, ukunyakaza kungukuzivocavoca okuhle kuwo wonke amazinga wokuqina, futhi.

Ezinye izinzuzo ze-dumbbell goblet squat zifaka:

Ukufundisa ifomu elihle le-squat

Ngenxa yokuhamba okungokwemvelo kwe-goblet squat - isifuba esiqondile, umgogodla oqinile, ukuphuma kwamadolo - kufanele ukhululeke kakhudlwana kunesikwele esijwayelekile.

Umthwalo olula ngemuva

Ngokuphikisana nesikwele sangemuva sendabuko lapho umthwalo usemhlane wakho ongaphezulu, ubeka ukungezwani okuncane emhlane wakho ophansi, isikwele se-dumbbell goblet siletha umthwalo ngaphambili njengokuphikisana. Lokhu kulula kakhulu ukuphatha umgogodla.

Ukusebenza kokusebenza okuyisisekelo

Ngoba isisindo sihanjiswe ngaphambili komzimba wakho, umnyombo wakho uzodinga ukuthi usebenze kanzima ukwedlula i-squat yendabuko ukuxhasa ukunyakaza.

Okungaba khona ukukala

Ngenkathi ungaqala ama-dumbbell goblet squats anesisindo esincane futhi ubone izinzuzo, ungaphakamisa nomthwalo osindayo kulokhu kuhamba ngaphandle kwenkinga.

I-dumbbell ivame ukubanjwa kalula kune-kettlebell enesisindo esifana nesakhe. Umkhawulo wakho kuphela isisindo sama-dumbbell ofinyeleleka kuwe.

Ihluke kanjani kusikwele esijwayelekile sedumbbell?

Isikwele esijwayelekile sedumbbell kanye ne-dumbbell goblet squat sisebenza imisipha eminingi efanayo, kepha ukunyakaza kuhluke kakhulu.

Esikhungweni esijwayelekile sedumbbell, uzobamba idumbbell eyodwa esandleni ngasinye phansi ezinhlangothini zakho. Njengoba uhlala phansi, ama-dumbbells azokwehla aqonde phansi, nawo.

Esikhumbeni sokuzikhumbuza, uzobamba idumbbell eyodwa phambi kwesifuba sakho ngezandla zombili. Njengoba uhlala phansi, izindololwane zakho zizolandela phakathi kwamadolo akho ngenkathi i-dumbbell ilandela.

Wenza kanjani?

Ukuqedela i-dumbbell goblet squat, qala nge-dumbbell engasindi uze ukhululeke ngokuhamba.

Ukuhamba:

1. Bamba mpo i-dumbbell, uyibambe ngezandla zombili ngaphansi kwesisindo. I-dumbbell kufanele ibekwe ngokumelene nesifuba sakho futhi izohlala ixhumana nayo kukho konke ukunyakaza.
2. Faka futhi uqale ukugcwala, uhlale emuva okhalweni lwakho, ugcine ingaphakathi lakho liqinile futhi nomzimba uqonde. Vumela izindololwane zakho ukuthi zilandelele phakathi kwamadolo akho, zime lapho zithinta.
3. Shayela phezulu ngezithende zakho ubuyele endaweni yokuqala.

Qala ngamasethi ama-3 wama-reps ayi-12 we-dumbbell goblet squat.

Isisindo kufanele sibe yinselele ngokwanele ukuthi ngeke ukwazi ukuqedela ukuphindaphinda okukodwa ngefomu elifanele.

Ungakungeza kanjani lokhu enkambisweni yakho?

Ungafaka i-dumbbell goblet squat esimisweni sakho ngezindlela ezimbalwa. Ngamandla okubulala aphansi emzimbeni, engeza ekusebenzeni okuqondene nomlenze kanye ne:

• ukubulawa kwabantu
• izikwele zendabuko
• imiphunga

Ngaphandle kwalokho, hlanganisa ukuzivocavoca umzimba okugcwele nokwengezwa kwe-dumbbell goblet squat. Ukuze uthole inqubo ejikelezwe kahle, engeza:

• imigqa
• ukucindezela isifuba
• ukubulawa kwabantu
• amapulangwe

Yimaphi amaphutha avame kakhulu ukuwabuka?

Kunamaphutha amabili ajwayelekile avela ngesikhathi se-dumbbell goblet squat:

I-torso yakho ayihlali iqondile

Uma untula amandla ayisisekelo noma ukuguquguquka kwamaqakala emaqakaleni akho, isifuba sakho sizolingeka ukuba sitshekele phambili njengoba uhlala phansi.

Ukulwa nalokhu, gxila ekubandakanyeni umnyombo wakho kulo lonke ukunyakaza, uqiniseke ukuthi i-dumbbell yakho ihlala ixhumana nesifuba sakho.

Amadolo akho awela phakathi, hhayi ngaphandle

Leli iphutha elijwayelekile kunoma yiluphi uhlobo lwesikwele. Kukushiya usengozini yokulimala edolweni.

Uma unezinqe noma ubuthakathaka obuthakathaka, amadolo akho azowa, ngakho-ke ukugxila ekuphoqeleleni ngaphandle kubalulekile.

Ukusebenzisa ibhande lokumelana elincane ngaphansi kwamadolo akho kuzokunikeza inkomba oyidingayo ukuze ubakhiphele ngaphandle.

Yikuphi ukwahluka ongazama?

Kunokwehluka okumbalwa ongazama ngakho ngokuya ngemishini yakho nezinga lokuqina.

Isigaxa se-kettlebell goblet

Ukusebenzisa i-kettlebell esikhundleni se-dumbbell ku-squat squat kungukuhluka okusebenzayo. Kwesinye isikhathi kuvele kufinyeleleke ekufinyeleleni.

Uzoyibamba ngezandla ezimbili ohlangothini ngalunye lwesibambo bese uqedela ukunyakaza.

Isikwele sokudubula seGoblet

Yenza i-goblet squat ibe nzima kakhulu ngokungeza ukujikeleza noma i-lunge ezansi.

Lapho amathanga akho ehambelana phansi, jikela kwesokudla, uphonsa idolo lakho lesobunxele phansi. Sukuma uphinde uphinde uhambe ngenye indlela.

Yiziphi ezinye izindlela ongazama ngazo?

Kunezindlela eziningi ongakhetha kuzo kwisikwati se-goblet ungazama futhi, ukuguqula kancane ukuvivinya umzimba ukukhomba imisipha eminingi, noma ehlukile.

I-Goblet squat ukusonga

Yenza i-goblet squat inyakaza eyinhlanganisela. Ukungeza engxenyeni ephezulu yomzimba kuzokhuphula ukusha futhi kubhekise umnyombo wakho nakakhulu.

Esikhungweni sokugoqana, uzokwehla uye esimweni se-goblet squat bese uqedela ukusonga nge-dumbbell ngaphambi kokuma emuva.

Isikwele esihlukaniswe ngonyawo oluphakeme ngonyawo

Ukuphakamisa unyawo olulodwa ngemuva kwakho nokuqedela ukunyakaza kwe-goblet squat kuzovivinya amandla omlenze wakho owodwa, ibhalansi nengqikithi yakho.

Okubalulekile

Izikwele ze-Dumbbell goblet zilula ngemuva ngemuva kwe-squat yendabuko ngenkathi zinikeza izinzuzo eziningi ezifanayo kuma-quads nase-glutes.

Cabanga ukungeza lo msebenzi njengomphelelisi noma ongena esikhundleni sezikwele zendabuko zamandla omzimba aphansi aphelele.

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.