Kungani Ukwazi I-Pistol Squat Kufanele Kube Umgomo Wakho Olandelayo Wokufaneleka

-Delile

• Ukuhlukahluka Kwezinhlangano Zezibhamu kanye Nezinzuzo
• Ungasenza Kanjani Isquat Pistol
• Buyekeza kwe-

Ama-squats athola lonke udumo nenkazimulo-futhi ngesizathu esihle, ngoba angomunye wamandla asebenza kahle kakhulu ahamba lapho. Kepha konke kuvame ukukhawulelwa ezinhlobonhlobo ezinamamitha amabili.

Kulungile: Ungenza i-squat yesibhamu (okubizwa ngokuthi i-squat yomlenze owodwa, ekhonjiswa lapha ngumqeqeshi ozinze e-NYC u-Rachel Mariotti) futhi kunzima njengoba ucabanga. Ukunyakaza ngamandla kwe-elite okudinga ibhalansi, ukuhamba, nokuhlanganisa ngobuhlanya-kepha ukwaneliseka nokuzizwa kwe-badassery ezungeze yonke lapho ekugcineni uyikhonkotha? Amanani afanele ngokuphelele.

Ukuhlukahluka Kwezinhlangano Zezibhamu kanye Nezinzuzo

Okwenza i-pistol squat (noma i-single-leg squat) ihlaba umxhwele kakhulu ukuthi ayikona mayelana namandla amsulwa. (Uma yilokho okufunayo, ungakwazi ukulayisha i-barbell futhi uhambe kwezinye izikwele ezingemuva.) "Lokhu kuhamba kudinga ithoni yenyonga, idolo, neqakala," kusho uMariotti. Ifuna ukuzinza nokulingana okuyisisekelo ngenkathi "kwakhiwa amandla angahlangani ezinqulwini, kuma-glutes, kuma-quads nakuma-hamstrings, okwenza kube nokuqina kakhulu kunanoma yimuphi omunye umsebenzi ojwayelekile womlenze owodwa."

Futhi, kuzoba ucingo lokuvusa nganoma yimaphi amandla noma ama-asymmetries okunyakaza onawo, kusho uMariotti. Banike isivunguvungu, futhi cishe uzobona ukuthi umlenze owodwa unamandla kakhulu kunomunye. Mhlawumbe uzokwazi nokuthi ama-squats omlenze owodwa ayaxakanisekakanzima. (Phela, lokho kwenza ukuthi uhlu lukaJen Widerstrom lwamandla abalulekile esisindo somzimba lunyakaze abesifazane okufanele balubambe.)

Izindaba ezinhle ukuthi kukhona amathani okuzivocavoca ongawenza ukuze uthuthuke ngokuphepha ungene ku-squat yomlenze owodwa. Ungazenza ngenkathi ubambe imichilo ye-TRX noma isigxobo sokwesekwa. Ungahlala phansi ebhentshini noma ebhokisini. Noma ungakwazi empeleniengeza isisindo sokwenza kube lula (bamba i-dumbbell ngokuvundlile ekuphakameni kwesifuba ngezingalo ezeluliwe futhi kuzosiza ukulinganisa isisindo somzimba wakho). Ngaphambi kokuthi uzame noma yikuphi kwalokhu, futhi sebenza kuma-lunges akho aya phambili, uhlehlise amaphaphu, namaphaphu asemaceleni ukwakha amandla nokuzinza emlenzeni ngamunye ngamunye.

I-squat yomlenze owodwa ilula kakhulu? Ungakhathazeki-kunenye inselelo ongayithola. Zama i-shrimp squat ngokulandelayo.

Ungasenza Kanjani Isquat Pistol

A. Yima emlenzeni wesokunxele unyawo lonke lugxile ngokuqinile phansi, umlenze wesokudla uphakamisele phambili kancane ukuze uqale.

B. Gobisa idolo lesokunxele bese uthumela izinqulu emuva, ufinyelele izingalo phambili ngenkathi unweba umlenze wesokudla phambili, wehlisa umzimba kuze kube yilapho izinqulu zingaphansi kokuhambisana.

C. Cindezela ama-glute kanye nomsipha ukuze umise ukwehla, bese ucabanga uphusha umlenze omile phansi ukuze ucindezele ubuyele phezulu ukuze ume.

Zama u-5 ohlangothini ngalunye.

Amathiphu Wefomu Lezibhamu Pistol

• Zama ukuthi umlenze wangaphambili ungathinteki phansi.
• Gcina umgogodla ude futhi ungemuva uphansi (ungawujikelezi uye phambili noma ubuyele emuva).
• Gcina umgogodla uhlanganyele kulo lonke ukunyakaza.
• Hlala okhalweni emuva uma kuqhathaniswa nokucindezela idolo phambili.

Buyekeza kwe-