Master This Move: Split Squat

-Delile

• Buyekeza kwe-

Ukuze uqonde ukuthi kungani lokhu kuhamba kukuhle kangaka, okokuqala udinga i-primer esheshayo ekuhambeni. Kungase kungezwakali njengezihloko zokufaneleka ezithinta ucansi kakhulu, kodwa ukuhambahamba kuwukhiye ekutholeni izinzuzo ejimini futhi kukusize uqophe umzimba oshisayo owulandelayo.

Ukuhamba kuvame ukudideka nokuguquguquka, kodwa iqiniso liwukuthi lezi zinto ezimbili ziyizinto ezihluke ngokuphelele. Okokugcina kuhlobene nemisipha yakho ngenkathi eyokuqala imayelana namalunga. Kepha-lapha kulapho kuthakazelisa kakhulu-awufuni ukuthi onke amalunga akho abe yiselula kakhulu. Eqinisweni, ufuna ukuthi ezinye zazo zizinze. Isibonelo ufuna amaqakala weselula nezinqulu, kepha amadolo azinzile. (Ungafunda kabanzi ngokuthi kungani ufuna ukuzinza emhlane wakho ophansi ku-Master This Move: Stir The Pot.) Yilokho okuzoqeda ukulimala, kusho u-Ethan Grossman, umqeqeshi womuntu siqu e-PEAK Performance e-New York City, futhi yilokho kanye lokhu kuzivocavoca kuzokusiza ukuthi ukwenze. Eqinisweni, ikwenza kangcono kunama-squats wendabuko, ngeGrossman.

"Imizimba yethu yakhelwe ukusebenza ngokushintshana kwamaphethini, ngakho-ke yize ukuzivocavoca kwamazwe amabili njengama-squats kungaba kuhle ekwakheni amandla namandla, kuhle ukubuyisa isilinganiso esithile sohlelo ngokusebenza ohlangothini ngalunye ngalunye," kusho uGrossman. (Futhi, futhi ikuvumela ukuthi uphakamise isisindo esithe xaxa uma wenza inguquko enesisindo sokuhamba. Okuningi ngalokhu kamuva.) Kepha ngaphandle kokuvimbela ukulimala, ukuqinisa ukuhamba kumajoyinti awadingayo nokuzinza emalungeni 'kuzokusiza ukuthi uhambe kangcono empilweni nasekwenzeni imfanelo yempilo. Isibonelo: Ukuhamba, ikakhulukazi ukunyakaza kwe-hip, kubalulekile kubagijimi abadume ngokuba nezinqulu eziqinile. Ngakho-ke umsebenzi owenzayo egumbini lesisindo uzokusiza uphume emgwaqweni noma ulandele. (Bheka i-Ultimate Power Workout Yabagijimi.)

Cishe futhi ufuna ukwazi ngezinzuzo zobuhle - futhi kunokuningi. Ama-squats wanoma yiluphi uhlobo akhanyisa i-glutes yakho nayo yonke imisipha emilenzeni yakho, kufaka phakathi ama-quads, imisipha, namathole. Ama-squats ahlukanisiwe, kepha, aletha nenselelo yebhalansi nayo, ebizela ekusebenzeni imisipha eminingi, kufaka phakathi leyo engaphakathi kwakho. Futhi, ukuma komzimba kukwenza ukwazi ukubamba kalula ama-dumbbell emaceleni akho. Sebenza amasethi ama-3-4 we-10-12 reps (ezinhlangothini zombili) zalesi sinyathelo esimisweni sakho izikhathi ezimbalwa ngesonto. (Futhi ngaphambi kokudlulela ekwandiseni okugcwele, zama i-isometric split squat hold, lapho uthima kancane ngedolo lakho amayintshi ambalwa ukusuka phansi (okusithombe).

A Qala ukuguqa ngonyawo olulodwa epulatifomu eliphakeme kancane (cishe amayintshi ayisithupha) nedolo elihlukile kuphedi noma indawo ethambile (bheka ngenhla).

B Umlenze oguqe kuwo kufanele ubekwe umugqa uqonde phezulu nge-hip nehlombe futhi ubheke phansi.

C Shift idolo lakho langaphambili emuva ukuze lime kahle phezu kweqakala lakho futhi isisindo sakho sisatshalaliswa ngokuyinhloko ngesithende sakho sangaphambili.

UD Faka umsila wakho ngokuletha umugqa wakho webhande enkingeni yesisu sakho.

E Phakamisa idolo lakho langemuva cishe amayintshi angu-6 ukusuka kumata/phansi, ugcine umlenze ubheke phansi.

F Ukugcina isisindo sakho sigxile kakhulu esithendeni sakho sangaphambili, nweba idolo langaphambili njengoba usebenzisa i-glute yomlenze wangaphambili ukuziphakamisela phezulu.

G Buyela endaweni yokuqala idolo lakho langaphambili lihlehliselwe emuva.

Buyekeza kwe-