Ukuhamba Okuphelele: Isometric Bulgarian Split Squat

-Delile

• Isometric Hold Bulgarian Split Squat
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Amanye ama-kinks ansuku zonke esibhekana nawo abangelwa ukungalingani kwemisipha emzimbeni, kanye no-Adam Rosante (umqeqeshi wamandla nokudla okunomsoco ozinze eNew York City, umbhali, kanye Umumo Ilungu leBrain Trust), linguchwepheshe ekuboniseni ukuthi ungazisebenzisa kanjani ngaphandle kohlelo lwakho. (Wadala lo msebenzi ophefumulelwe nge-surf, futhi.)

"Lokhu kuhamba okukodwa kuhlose umzimba ongaphezulu nophansi ngasikhathi sinye ukwakha amandla nokunyakaza kanye nokulungisa ukungalingani kwemisipha," usho kanje. (Nansi eminye iminyakazo ye-dumbbell eklanyelwe ukulungisa izinkinga ezivamile zokungalingani kwemisipha.)

“Abantu abaningi engibabona bevame ukungabi namandla okubambisana — umlenze owodwa ne-glute banamandla kuneminye — futhi bathambekele ekubeni nesifuba sangaphakathi esithuthuke ngokweqile kanye nomhlane ongenamandla,” usho kanje. Ukuhamba kukaRosante-isikwele esihlukanisiwe saseBulgaria esinezikwele-kuzwakala kancane njengomuthi, kepha ngumculo emahlombe akho abuhlungu nasemhlane obuhlungu.

“Njengoba unyawo lwakho lwangemuva seluphakanyisiwe, lesi sikwele sikuphoqa ukuba usebenze imilenze bese ubenyezela ngokuzimela; yenza iqoqo elilodwa lalezi squats ezihlukanisiwe futhi uzosheshe uthole ukuthi yiluphi uhlangothi olunamandla kunolunye. " Uthena. "Lokhu kuhamba futhi kunweba izinyawo zakho eziguqukayo namaqakala endaweni engezansi, ngakho-ke kungukuzivocavoca okumangazayo okunikeza ithani le-buck yakho." (Futhi zama: Lezi Zivivinyo ezi-5 ezivela kumqeqeshi kaKim Kardashian)

Akukona konke lokho: Kule nguqulo yesikwele esihlukanisiwe saseBulgaria, uzokwenyusa u-T, kepha ungabi nawo ama-dumbbells. "Cindezela amahlombe akho ehlombe ndawonye njengokungathi uzama ukuqhekeza i-walnut phakathi kwawo," kusho uRosante. "Lokhu kuzoqinisa imisipha engxenyeni yakho engenhla futhi kudonse ihlombe ekuqondaneni."

Izame ngezinkomba ezingezansi nangemiyalo kaRosante kuvidiyo engenhla. (Kulula kakhulu? Zama i-shrimp squat ukuze uthole inselele enkulu yokuqina komlenze.)

Isometric Hold Bulgarian Split Squat

A. Yima cishe ubude bomlenze kude nebhentshi, isinyathelo, noma ibhola lokuzilolonga, ubheke kude. Nweba umlenze wangakwesobunxele emuva ukuze uvumele phezulu konyawo kuhlale ebhentshini. ("Uma wehla, kufanele ukwazi ukuwela phansi esithendeni sakho bese ucindezela ukuphuma kuso. Uma uwela kakhulu ezinzwaneni, hambisa unyawo lwangaphambili phambili kancane." Kungathatha umzuzu ukuthola indawo emnandi.)

B. Yelula izingalo emaceleni ekuphakameni kwamahlombe izithupha zikhombe ophahleni. Cindezela amahlombe akho ndawonye futhi ubandakanye umongo ekudonseleni izimbambo phansi futhi ugweme ukugoba iqolo eliphansi.

C. Ukubamba lesi sikhundla nomzimba ongaphezulu, yehla kancane kancane kuze kube yilapho amadolo angemuva ehla enyuka ngenhla kwephansi. Bamba ezansi imizuzwana emi-3. Shayela phezulu phezulu ngokubala okukodwa.

Yenza ama-reps ayisithupha kuya kwangu-8. Shintsha izinhlangothi; phinda.

I-Shape Magazine, udaba lukaNovemba 2019

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