I-Master This Move: I-Goblet Squat

-Delile

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Njengamanje, uyazi ukuthi ikhwalithi iphakamisa inani uma kukhulunywa ngokukhipha ama-reps egumbini lesisindo. Ifomu elifanele alivimbeli nje kuphela ukulimala, kodwa liqinisekisa ukuthi ubiza imisipha yakho funa ukusebenza-nokuthola inzuzo enkulu ekuhambeni konke okwenzayo.

Faka, i-Goblet Squat. Ukuhluka kwe-squat lapho ubamba khona i-kettlebell (esindayo!) ekuphakameni kwesifuba phakathi nomnyakazo. Kwakuyingqondo kaDan Jon, uchwepheshe wokufaneleka nombhali we Ukungenelela, obenomzuzu wakhe we-eureka lapho esebenza nabasubathi abangakwazanga ukufaka isipikili sefomu elifanele le-squat. Okwenziwa yilelo kettlebell ukusiza ukuzinzisa kanye nokuqondisa amahlombe akho, izimbambo, izinqulu, nemilenze, kusho u-Pat Davidson, Ph.D., Umqondisi Wendlela Yokuqeqesha e-Peak Performance e-New York City. "I-goblet squat igxilisa iphethini efanele ebuchosheni bakho, futhi ithemba ukuthi lelo phethini lizoqhubeka lapho usebenzisa i-squat ehlukile (enzima kakhulu), njenge-barbell back squat," kusho uDavidson.

Kepha ngaphandle kokuphothula inqubo yakho ejwayelekile yesikwele futhi ikusize uqophe umhlane omuhle ozobukeka umuhle ezingutsheni ezingenamqolo noma ezisikiwe kuleli hlobo, i-goblet squat nayo ingenye yezinto ezinhle kakhulu zokwakha isitho esihle. (Zama lezi ezinye 6 Izinqe Zokuzivocavoca Ezisebenza Izimangaliso.)

Ngaphezu kwalokho, futhi kunganciphisa i-abs-yakho ukukhulisa amandla ayo okubaza okuyisisekelo, uDavidson uncoma ukuqhuma komoya ezansi naphezulu ngesikhathi se squat. "Ukuphefumula umoya kuzosiza ukubandakanya i-abs kanye nephansi le-pelvic, okuzosiza kakhulu ukuzinzisa umgogodla wakho phakathi nalokhu kuvivinya umzimba," kuchaza yena.

Qala ngesisindo okungenani esiphindwe kabili kunalokho ongakuthatha ukuze unyakaze njenge-biceps curl-remember, akudingeki ukuthi uphakamise isisindo ngaphezulu, futhi kufanele kube yinselele ukuphakamisa isisindo sisuka phansi siye esifubeni ukuphakama. Sebenza lokhu kuqhubekela esimisweni sakho izikhathi ezimbili kuya kwezintathu ngesonto. Ngaso sonke isikhathi yenza amasethi amathathu kuya kwamahlanu ama-reps ayisithupha kuye kwayi-12, ngo-Davidson ngamunye.

A Bamba i-kettlebell ekuphakameni kwesifuba izandla zakho ezimpondweni zesibambo sensimbi. Maphakathi kwesithupha sakho kufanele kube ukuphakama okufanayo nethambo lakho lekhola. Izingalo zangaphambili kufanele zibhekane ngqo nomhlabathi futhi zihambisane ngokuqonde mpo komunye nomunye. Izinyawo kufanele zibe yisicaba phansi nesisindo ezithendeni.

B Yehlela endaweni engezansi yeskwele. Sebenza kanzima ukugcina izithende zakho zicindezela phansi emhlabathini njengoba imilenze yakho igobile. Lapho imilenze yakho igobeka ngokwengeziwe, kuba nzima ukuthola izithende. Gcina ingemuva endaweni eyisicaba esifubeni simile. Kusukela phansi kwe-squat, ziphushele ubuyele phezulu. Phusha izithende namakhothamo angaphakathi ezinyawo ukuze ukhulise yonke imisipha yemilenze nezinqulu.

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