Indlela Yokwenza I-Dumbbell Shoulder Squat

Yakha amandla omlenze nesibunto namandla

I-squat shoulder squat iyindlela ehlukile ku-squat ye-dumbbell enezinsimbi ezilenga ezinhlangothini. Lokhu kusebenza kudinga ukuba ulinganise ama -dumbbells emahlombe anezinyosi bese uqhubeka nokubulawa kwe-squat.

Thola okuningi mayelana nesimiso sokuqeqeshwa kwesisindo nokuchaza umsebenzi uma udinga ulwazi lomlando ngaphambi kokuthi uzame lokhu. Ungase futhi uzame ukuzivocavoca okuningi emakhaya.

1 - Isikhundla sokuqala

1. Khetha izimbumbulu zesisindo esizokwenza ukwazi ukuqedela umsebenzi osikhethile. Isivivinyo nesiphambeko kuzokwenza ukwazi ukuxazulula ngesisindo esifanele. Qala ngesisindo esincane. Izikwele eziyishumi kwisethi ngayinye kuyinombolo enengqondo okumele ihlolwe ngalo msebenzi.
2. Phumlani indlebe ehlombe ngalinye nge- end-dumbbell ekhomba phambili.
3. Beka izinyawo ngezinyawo ezinjengezinkuni.
4. Gcina izithende zitshalwe phansi futhi ungazivumeli ukuba zivuke ngesikhathi sokuzivocavoca.
5. Bamba imisipha yomzimba . Ungakwazi ukubona lezi ngokuzenza sengathi usula umphimbo wakho noma ngokukhwehlela. Uzobona ukuthi " abs " iqinisa ngokuzenzekelayo esifundeni sesisu.
6. Hamba ubude , amahlombe abuyisa emuva ngokulinganisela okuhle .

2 - I-Movement Exercise

1. Khomba emuva emuva kwe-butt yakho lapho uqala ukwehlisa umzimba wakho ngokuguqa ngamadolo. Yenza lokhu ukunyakaza ngamabomu. Uma ugxila kulokhu ukunyakaza okubuyela ngemuva, usuqala ukuqala kahle nge-squat.
2. Ungagodli emuva ngemuva kokuzala noma uma ubuyela endaweni yokuqala. Ukugcina leso sihloko esibuyisa emuva nangemuva ngokuqondile kuyisihluthulelo.
3. Yehla lapho izithanga zakho zifana khona phansi . Ngaphansi kwebanga eliphelele kulungile kuze kube yilapho uthuthukisa ifomu elihle.
4. Zama ukungavumeli amadolo aphule amaphuzu wezinzwane njengoba wehla, nakuba ngezinga elithile lokhu kuxhomeke ekujuleni kwe-squat, ukuma komzimba, ukulinganisela, nokuguquguquka.

3 - Amaphuzu Okuqaphele

• Ungadonseli emuva , wehla noma ukhuphuke. Ukubuyela emuva kwesisindo somzimba kungabangela umonakalo emgodleni ekugcineni noma ekugcineni okuphansi.
• Gcina amadolo ekudluleleni amaphuzu ezinzwane ngangokunokwenzeka. Lokhu ngokuvamile akulungile ukuhlangana kwegolo. Hlanganisa ifomu elihle futhi ungakhathazeki kakhulu uma lokhu kwenzeka ngezikhathi ezithile.
• Zama ukungaboni phansi - bheka phambili phambili - noma okungenani uqaphele ukuthi umhlane wakho kanye ne-butt usezingeni elifanele: buyela emuva ngqo, butt extension.
• Gcina lezo zithende zitshalwe ngokuqinile emhlabathini futhi amadolo ahlanganiswe ngezinyawo futhi angafaki ngaphakathi noma ngaphandle.
• Ungaqala ngezinsimbi ezisindayo kakhulu . Zama isethi esisodwa kuya kwamathathu ama-squats 10-12 ukuze uqale.