Izikwele zeBarbell

Ukuzivocavoca kukaBarbell

Ingabe uyawenza ama-barbell squats? Uma ungakakhethi umbono onjengalona, ​​usesikhathini ngoba ngokungangabazeki uzothola imiphumela emihle. Siyazi ukuthi ama-squats ahlala eyingxenye yanoma ikuphi ukuqeqeshwa okubiza usawoti wawo, ngaphandle kokuhlukahluka kakhulu, ngeke sikhathale.

Ngakho-ke, namuhla sisele nalabo abasebenzisa ibha futhi ngenxa yalokho, basinikeza nezinzuzo ezingapheli okufanele wazi. Okokuqala uzothola okuyizindawo ezisetshenziswa kakhulu ngalo msebenzi nokuthi kufanele ukwenze kanjani kahle. Saqala!

Ngabe kusebenza kanjani ama-barbell squats

Okokuqala uma kukhulunywa ngokugcwala, okuyi sizobe sisebenza kusuka ngomzuzu owodwa ama-quadriceps. Yize kuliqiniso ukuthi umzimba ongezansi ungomunye wabaphikisi ngokujwayelekile. Ngaphandle kwalokhu, kuyiqiniso ukuthi abantu abaningi bakholelwa ukuthi kungukuzivocavoca imilenze kuphela hhayi. Sesivele sibona ukuthi ngaphezu kwale ndawo, i-lumbar ne-back nayo ibandakanyeka kakhulu. Ngale ndlela, kufanele ngaso sonke isikhathi sibe nokubulawa okuhle ukuze sikwazi ukujabulela ukuzivocavoca okulungile. Yingakho singangeza ukuthi njengokwesibili futhi kufaka nezicubu ezingemuva kwamathanga noma abathumbi kanye nezisu.

IBarbell squat

Amaphutha ayisisekelo okufanele siwalungise

Elinye lamaphutha okufanele siwaligweme njalo lapho senza ama-squats ukuletha isiqu phambili. Kwesinye isikhathi, ngenxa yebha, senza amahlombe aqhubekele phambili kakhulu, okungasho ukuthi umhlane awukho esimweni esihle kakhulu. Ngakho-ke kufanele sehle ngomhlane oqondile ngaphandle kokukugoba. Vele, lapho wehla lokho amadolo aweqi amathiphu ezinyawo. Futhi akufanele uhlanganise amadolo akho ndawonye lapho wehla futhi noma ngaphansi lapho ukhuphuka. Njengoba kungelinye lamaphutha avame kakhulu nokuthi kufanele sigweme ngazo zonke izindlela ukusebenzisa kahle ukuqeqeshwa kwethu nokuthi umzimba wethu uhlale uqaphela.

Okuthile futhi okubalulekile yinkinga yokwehla uqobo. Abanye abantu abehli ngokwanele kanti abanye behla kakhulu. Ngakho-ke, njalo kufanele ugcine ukugcina inqubo elinganiselayo. Ukusebenza kwemisipha kungathinteka kule nqubo, ngakho-ke uma usaqala kuhlale kungcono ukuthi ungathwali isisindo esiningi. Lapho wehlisa amathanga kufanele afane nomhlabathi. Ngale ndlela uyazi ukuthi ama-glutes asevele aqala ukwenza umsebenzi wawo, ngaphandle kokukhohlwa ama-quadriceps nabanye.

Iyiphi inqubo engcono kakhulu yokuqhekeza nge-barbell

Ngemuva kokubona amaphutha kuyacaca ukuthi sidinga ukubheja ngokuhamba okulungile futhi sishiye zonke izinhlobo zokungabaza. Ngalesi sizathu, ukwenza inqubo enhle, kuletha ndawonye izinyathelo ezahlukahlukene, ezilula kunoma yikuphi, kepha zilusizo ngokuphelele:

  • Sisukuma sibambe ibha ngokuqinile ngezandla zombili. Isisindo saso kufanele futhi silinganiswe ukuze sikwazi ukuhamba kahle.
  • Womabili amadolo nezinyawo awavuli kakhulu kepha asendaweni ekahle futhi ngokwemvelo, ukugwema ukungezwani kuzo zombili lezi zindawo.
  • Uzokwehla lokho ukugcina umhlane wakho uqonde, ngaphandle kokuzingela phambili ngamahlombe akho.
  • Khumbula ukuthi amadolo akufanele athinte noma aze asondele. Ngakho-ke kufanele senze ukunyakaza okuhlanzekile nokwenyuka. Ukugwema ukuphoqa ukunyakaza hhayi kuphela kwamadolo, kepha futhi namaqakala okungafanele agobe nganoma yisiphi isikhathi.

Manje wazi okuthe xaxa, okunye kokuzivocavoca okuyinhloko ongakusebenzisa ngendlela elula. Ukuzivumelanisa njalo nezidingo zakho.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.