Indlela Yokwenza Ngokuphumelelayo Ukuphakama Okugcwele kwe-Squat
Uma ungenza nje ukuqeqeshwa kwesisindo esisodwa ukukhuthaza amandla omzimba, ithoni, amandla, kanye namandla amakhulu kungaba nzima ukukhetha ukuzivocavoca okugcwele. Ubuhle nokulula kwe-squat egcwele ngokuvamile kuvunyelwe yizivocavoca zokuzilibazisa, kodwa abadlali abaningi abakhulu nabadlali basebenzise i-squat njengesisekelo sohlelo lokuqeqesha isisindo esihle.
Le nkosi yazo zonke izivivinyo eziyinkimbinkimbi ithatha imfundo nokuzijwayeza ukuqonda. Izikwele ezigcwele ezingalungile zingaholela ekulimaleni ngakho kubalulekile ukuthi ufunde ukwenza isikwele ngokuphepha. Iseshini nomqeqeshi womuntu siqu noma wezemidlalo angakusiza ukuba uthole ulwazi nokuzethemba lapho wenza i-squat. Kunconywa ukuthi uhlole nodokotela wakho ngaphambi kokuqala noma imuphi umuthi omusha wokuzivocavoca.
Nazi izinkombiso zokusetha okulungile nokusebenza kokusebenza okugcwele kwe-squat.
Sebenzisa i-Squat Rack
Ukusebenzisa i-squat rack kuthuthukisa ukuphepha kwe-squat umzimba. Inomgodla ogcwele wokubamba ibha uma ungakwazi ukuma phezulu. Beka izikhonkwane zokuphepha ezincane kangangokuba ungenza isikhwama esigcwele kodwa sikhulu ngokwanele ukuthi kuzovimbela ukuwa kweqile kwesisindo emzimbeni wakho uma ulahlekelwa ukuphakama.
Ukubekwa ngesandla
Beka izandla zakho ngokulinganayo ebhajini ukugcina ibhalansi ibhalansi uma usuka ngaphandle.
Gamba ibha ngokufaka ukuvala kuze kube yilapho usujwayelene ngokwanele ngokubamba ibha ukuze uye evulekile.
Ngezandla zakho endaweni efanele, kufanele ubuke ngqo phakathi kwebha. Duck ngaphansi kwebha ukugcina izandla zakho endaweni.
Isikhundla sebha
Kunezikhundla ezimbili ezivamile zokubekwa kwebha.
- Ibha ephezulu: Ibha igxile phezulu kwe-deltoids ephansi ngemuva kwentamo; izandla zilula nje kunebubanzi besikhwama.
- Ibha ephansi: Ibha ihlala engxenyeni engezansi yomhlangano we-trapezius nesifunda se-postto deltoid; izandla kancane kancane kunebubanzi besikhwama. Lesi sikhundla sithatha isikhathi eside ukuze sifunde kodwa sifaneleke ekugcineni njengoba sinikeza ishalofu esihle kakhulu; ukubamba ibha futhi iphuthumise isikhashana sesandla sokuphakamisa. Bobabili basiza ukufaka umthwalo ophezulu kwibha.
I-Lifting Belt
Ibhande akudingekile kubantu abaningi. Uma uncike ebhanini uzohluleka ukuthuthukisa umgudu oqinile okudingekayo ukuze uphakamise kahle isisindo endaweni yokuqala. Kungcono ukuphakamisa kahle ngaphakathi kwamandla akho ekuqaleni futhi uhlanganyele lezo zinhlanzi ezinamandla kunokuziqinisa ngezinsiza zokufakelwa ekuqaleni kohlelo lokuqeqesha .
I-Head Angle
Ukubuka phezulu cishe engxenyeni eyishumi kuya kwezingu-20 degree phambi kwakho kuzogcina ikhanda lakho lilungele ukulungiswa kokuphakamisa ukuze uqhubeke ngokuphepha.
I-Back Positioning
Gcina emuva kwakho ngendlela engathathi hlangothi ngendlela encane. Gwema ukujikeleza ngemuva.
I-Movement Lift - Ukuphuma
Phakamisa ibha ngaphandle kwezingwegwe ngemilenze yakho hhayi ngokubuyisela emuva.
Thatha isinyathelo esisodwa esincane emuva emuva kulandela isinyathelo sesibili esincane nenye inyawo. Hlanganisa izinyawo zakho kancane kancane kunomkhawulo ububanzi bezintambo.
I-Movement Lift - Ukuphuma
Njengoba izinyawo zakho zihlukanisiwe ngokulinganayo, thatha umoya ojulile. Uhla luqala ngezinyathelo zakho zibuyela emuva, hhayi ngamadolo akho aguqa. Ukubamba iqhwa ezinqeni kuvumela umzimba ukuba wehle ngenkathi ugcina imilenze engezansi ebuhlotsheni obunjalo phansi. Ibuye idale ukudlala ama- flexible hip nezimpande ngesikhathi sokunyakaza. Manje unomsebenzi omkhulu we-synergistic muscle ukuqedela umsebenzi.
Yenza lokhu ngokuma emnyango futhi ubambelele emnyango ngezandla zombili. Hamba emuva unyawo olulodwa ubude kude nomnyango ngenkathi ubambelele. Hamba uye emuva ezinyaweni zakho, manje uphonsa izintambo zakho phansi. Uma ukhulula umnyango, uzowa emuva, kodwa phawula ukuthi imilenze yakho ephansi isicishe ifane eduze nephansi. Lesi yisikhundla esihle se-squat ngezansi.
I-Movement Lift - I-Bottom
Ngesinye phansi phansi, qala ukunyuka phezulu uqale ukufaka ibha ngezandla zakho ngenkathi ngesikhathi esifanayo ukwandisa isifuba sakho nekhanda lakho. Ukwenza lokhu kuphikisana nokuphakama kwebha njengoba usondela phansi ekuphakameni.
I-Movement Lift - I-Ascent
Manje ibha ishukunyuka futhi ufuna ukugcina isisindo siphezulu phakathi nendawo ukuze ubuyele emuva inyawo, hhayi ezinzwaneni zakho. Ukusheshisa ibha kulo lonke ukuphakama kuze kube yilapho ufinyelela iphuzu lapho kufanele lime khona, ie ngasekugcineni phezulu. Gcina ukulawula ibha ngaso sonke isikhathi.
Buyela ku-Rack
Thatha izinyathelo ezincane ezimbili ukuya kwezintathu zibe izingwegwe zezinhlamvu. Qinisekisa ukuthi ubeka ibha kwizingwegwe ngaphambi kokuba uhambe.
Ukwenza i-squat egcwele ngendlela efanele kuyokwenza ngcono imisipha yakho, amandla namandla akho futhi ungomunye wemisebenzi yomzimba engcono kakhulu ongayenza.
Umthombo
UDanny M. O'Dell, MA CSCS * D, umnikazi womlingani we-Explosively Fit, Nine Mile Falls, WA.