Kungani I-Goblet Squats Iwukuzivocavoca Okungaphansi Komzimba Ophansi Okudingeka Ukwenze

-Delile

• Izinzuzo zeGoblet Squat kanye nokuhluka
• Indlela Yokwenza I-Goblet Squat
• Buyekeza kwe-

Lapho usukulungele ukwengeza isisindo kuma-squats akho kepha ungakalungeli i-barbell, ama-dumbbells nama-kettlebells angakushiya uzibuza ukuthi "Kodwa ngenzani ngezandla zami ?!" Isixazululo? Izikwele ze-Goblet.

Ungazenza lezi squats ezilula nge-dumbbell noma i-kettlebell (noma yini enye esindayo nehlanganayo, yalolo daba). Abizwa ngokuthi ama-goblet squats ngoba "ubamba ikettlebell noma i-dumbbell phambi kwesifuba sakho ubeke izandla zakho eduze kwaso sengathi uphethe isitsha," kusho uHeidi Jones, umsunguli we-Squad WOD nomqeqeshi we-Fortë, isitolo sezimpahla. insiza yokusakaza imfanelo.

Yize ukubamba izikhohlakali kungabonakala kungahambisani nempilo yakho yansuku zonke, lokhu kuhamba kuyikhono elisemqoka lokusebenza: "I-goblet squat iyindlela yemvelo yokunyakaza kanye nesimo sangemuva," kusho uLisa Niren, umqeqeshi oyinhloko weStudio, uhlelo lokusebenza elikuvumela ukuthi usakaze amakilasi asebenzayo. "Kufana nokuthi ungayithatha kanjani ingane (noma yini enye) phansi."

Izinzuzo zeGoblet Squat kanye nokuhluka

Yebo, ama-goblet squats ayindlela elula yokwengeza isisindo kumzimba wakho oyisisekelo we-bodyweight, kepha ukubeka isisindo phambi kwesifuba sakho kungakusiza futhi ukuthi ufunde ibhalansi efanelekile nephethini yokunyakaza ukwenza isikwele esijwayelekile, kusho uNiren. Bazoqinisa yonke into emzimbeni wakho ongezansi (okhalweni, ama-quads, ama-hip flexors, amathole, imisipha, kanye nemisipha ye-glute) kanye nengqikithi yakho ne-latissimus dorsi (umsipha omkhulu owelulela emuva kwakho).

"I-goblet squat iyinqubekela phambili ephelele yabaqalayo abavame ukuba nobunzima bokwenza umcibisholo wangaphambili kanye / noma ongemuva ngaphandle kwesango," esho. "Kuyasiza ekwakheni amandla e-quad, ibhalansi, nokuqwashisa ngomzimba-ikakhulukazi ukugcina isifuba sakho siqondile futhi sizinzile ngenkathi usebenzisa imilenze ukwenza isikwele esifanele." Ukubekwa kwesisindo kukuvumela ukuthi ushone phansi esikhungweni sakho, futhi, okuzosiza ukugcina noma ukwandisa ukuhamba kwakho, ungeza uJones.

Uma usukulungele ukuyikhahlela notch, yenza i-goblet squat inyakazise umzimba wonke: Zama i-goblet squat ne-curl (wehlele eskhaleni, bese unweba isisindo usibeke phansi bese usonga ubuyela esifubeni, uzama ezintathu kuya kuma-curls amahlanu ngaphansi kwe-squat ngayinye) noma i-goblet squat bese ucindezela (wehlisela ku-squat, bese welula isisindo siqonde phambili phambi komgogodla ogcina isifuba uboshwe-bese usibuyisela esifubeni ngaphambi kokuma). Ulungele ukungeza isisindo esithe xaxa? Qhubeka ne-barbell back squat.

Indlela Yokwenza I-Goblet Squat

A. Yima izinyawo zibanzi kunobubanzi behlombe ngokuhlukana, izinzwane zibheke ngaphandle. Bamba i-dumbbell (mpo) noma i-kettlebell (ebanjwe yizimpondo) ekuphakameni kwesifuba ngezindololwane zikhombe phansi kepha zingafakwanga ukuthinta izimbambo.

B. I-brace abs kanye ne-hinge ezinqeni nasemadolweni ukuze wehle ungene esikhungweni, ume isikhashana lapho amathanga ehambelana nomhlabathi noma lapho ifomu liqala ukonakala (amadolo ayagoba noma izithende zivela phansi). Gcina ubude besifuba.

C. Shayela ngesithende naphakathi nonyawo ukuma, ugcine umnyombo ubandakanyeka kuyo yonke indawo.

Amathiphu Wefomu Le-Goblet Squat

• Gcina ubude besifuba ngaphansi kwe-squat.
• Uma usebenzisa i-kettlebell, ungayibamba ngesibambo sibheke phezulu noma ibhola libheke phezulu, okuyinselele enkulu.
• Gcina umnyombo uzibandakanya, futhi uvikele ukugoqa umgogodla phambili noma emuva emuva ngesikhathi se squat.
• Gwema ukuncika emuva lapho usukuma phezulu komunye nomunye umfuyi.

Buyekeza kwe-