Nokuzikhulula "plie". Squats: elungile ukusebenza inqubo (eyamantombazane)

Squats - lokhu ekusebenziseni ngempumelelo kakhulu yakhelwe ukumpompa imisipha umlenze nezinqe. Ziningi izinhlobo squats, okuyinto ukudala ukungezwani nangokuvikela imisipha ethile noma enye yakha i umthwalo ehlangene ku amaqembu amaningana kwemisipha. Kepha umzimba, njengabo squats "plie", singasho ukuthi lesi sivivinyo ngabodwa yakhelwe ukufunda kwethanga kwangaphakathi nezinqe ukuthuthukisa kuyaqina.

Ukuphumelela umsebenzi

Lolu hlobo lwe-Hlala-ups - omunye umsebenzi ngempumelelo kakhulu hlobo. Ngakho wasebenzisa ngempumelelo futhi amantombazane ukuphupha qinisa kwamathanga kwangaphakathi, futhi amadoda ngezinye izikhathi ngokuphelele ngeze kubhekwa "plie 'ezimfushane engenamsebenzi. Kuye ukusebenza imishini, kungenzeka ukwenza base futhi isetshenziselwe ukwandisa isisindo, kodwa ungakwazi - isehlane, ukudala nangezindlela emathangeni kwangaphakathi. Le ndawo ibaluleke kakhulu abesifazane, njengoba umthetho, kuba iwona oyinkinga kakhulu.

Ngakho, "plie" (-sit-ups). Emantombazaneni ke:

• Ukunquma kwamathanga kwangaphakathi.
• Izinqe Oyindilinga.
• cwaningo ngesikhathi esisodwa imisipha amaningi.
• Kudilizwa kwedolo.
• Ukuthuthukisa kusebentisana ukunyakaza.
• Kungenzeka ukuba bethule yomgogodla.
• Ithuba ukuqeqesha ekhaya.
• Ikhono ukusebenzisa izinhlobo ezahlukene imishini.

sit-ups ngoba amadoda, futhi, izinkinga zingase zihlanganise "plie" - sit-ups, ubuchwepheshe okuyinto ikuvumela ukuthuthukisa amandla azo zonke izicubu ezinkulu kanye nengezansi lomzimba.

Technique squat "Plies"

Ukuqinisekisa ukusebenza kahle emathangeni nezinqe kuyadingeka ukuze bagcine isimo oyisibopho - lena lesifanele ukusebenza inqubo.

1. Imilenze ahlelwe ngesikhathi ububanzi ehlombe.
2. Amasokisi atshalwa 120 ° C.
3. Umhlane is iqonde, kancane arched esifundeni lumbar.
4. Ngaphandle kokushintsha isikhundla emuva musa ungatshekisa ikhanda phambili, udinga ukuba zihlale phansi kancane, ukuphefumula emoyeni.
5. Ngesikhathi iphuzu aphansi senyonga kufanele kube parallel phansi.
6. Ukumisa isikhashana imizuzwana embalwa bese exhale ukubuyela endaweni yalo, musa qondanisa imilenze kuze kube sekupheleni.

Isibalo nama ezinikezwa kuncike imigomo. Uma umsebenzi isetshenziswa uhlelo elisetshenziselwa ukunciphisa umzimba, ukuqeqesha kufanele kube inombolo enkulu ezinikezwa - izikhathi 15-20 e 3-5 amasethi.

Uma ngabe injongo yemisipha kufanele usethe ezibanzi ezimfushane "plie" kumele kwenziwe nge inani ezinikezwa akuyona angaphezulu kwangu-8.

Kumele kuqashelwe ukuthi le ndlela ekusebenziseni kunalokho eyinkimbinkimbi futhi yokuqala, yingakho sidinga ukufunda. Ukuze benze uhlelo lokusetshenziswa ukuhamba kufanele aqale umsebenzi ngaphandle encumbrance. Itholiwe amakhono athile kanye nemisipha umuzwa sobstenno, ungasebenzisa isisindo esengeziwe kanye nemishini.

"Ezimfushane Plie '. abathintekayo Yikuphi imisipha kuthiwa?

Singasho ukuthi lesi sivivinyo kungokwalabo esigabeni alabo ukuthi ukuthuthukisa amandla. abasubathi abaningi ngephutha sikholelwe ukuthi squats sisebenza emlenzeni, futhi akufaki ukuqeqeshwa umsebenzi, bakubheka njengobuthakathaka insufficiently elikhiqizayo. Kodwa eqinisweni, igama elithi "plie" ezimfushane kuthinta imisipha emuva, shins, emathangeni, cindezela bese Yiqiniso, ezinqeni.

Elikhulu gluteus maximus elawula isenzo ukhalo ngesikhathi ezimfushane. KUZOSINDA zifakwe emsebenzini, kanye edolweni nezinyane uhlobo exhumanisa iqakala. Ngaphezu kwalokho, imisipha - rectifiers umgogodla ukukhuthaza ukuma okuhle kuwo wonke umsebenzi. Kule nqubo, kakhulu esebenzayo ingxenye adductor ethangeni kwangaphakathi, ngenkathi ethola umthwalo nokuba namandla isesimweni kokubili ngesikhathi ukunyukela futhi ngesikhathi sokwehla.

Common Izingibe

Iphutha ezivamile ngenkathi kwenziwa izivivinyo ezifana squats "plie" - a ukwehlisa umzimba phambili. Ungakhohlwa ukuthi ilitshe imisipha iqembu - akukakabi emuva, futhi imilenze. Lokhu kunjalo ngokukhethekile kwabasebasha labo abasubathi asetshenziswa ngubani njengoba izinsimbi akuzona noma dumbbell izinsimbi, futhi okuthunyelwe. Ucije le nqubo abese baqonde indlela izicubu kufanele zisebenze, kuzomele wehlise yomgogodla, usebenzisa nezinye izinto zokusebenza.

"Plié" (Hlala-ups): ukubuyekezwa, amathiphu, iseluleko

La mantombazane, abakhathalela imilenze ngokuvumelana futhi ungafuni ukuba quadriceps athuthukile, ekahle ezimfushane "plie" ngokuba izibunu namathanga. Ungasebenzisa umsebenzi enguqulweni yayo zakudala, kodwa uma kukhona isidingo ukusebenza ukuze wandise ivolumu kanye nesidingo ukuthatha okuningi isisindo, kufanele sizame lokhu afana ezimfushane, okuthiwa "Sumo" futhi inqubo kancane ukubulawa lihlukile.

Ukuze wenze ukuqeqeshwa kahle ngangokunokwenzeka, kufanele sikhumbule amapulangwe abadlali professional:

• ukugwema umthwalo phezu kwedolo amalunga omzimba, izinyawo phezulu ukuze qondanisa hhayi Kunconywa. Lo mthetho kumele ilandelwe yonke cindezela ezimfushane nasemlenzeni.
• Squat akudingeki ijulile kakhulu.
• I ezimfushane "plie", njengoba kwezinye umzimba eziningi, kufanele ugcine ngqo emuva.
• Ukuze ugcine ibhalansi, kufanele unake izithende zakho nezinzwane - abakwazi kwehlukaniswa phansi.
• Ukunyakaza okumelwe ingaphazamiseki futhi ibe ngaphandle jerks.
• Ukwandisa umthwalo, ungasebenzisa amathuluzi ehlukene, njenge dumbbells, kettlebells, izinsimbi.
• Phumula phakathi amasethi kufanele kusaba komzuzu.
• Ukuze ulawule umthwalo, kubalulekile ukuqapha ngamadolo - akufanele zingancishiswa futhi akufanele eqele ngalé nasezinzwanini.
• Ukuze uthuthukise ekutadisheni imisipha gluteal, ungasebenzisa i-footrest. Ekhaya, kungaba izincwadi noma izitini, ejimini - platform isinyathelo.
• Ukuze uzotshala iqakala ukunyakaza phezulu kungenziwa kulekelelwa kuyanda on izinzwane zakho.

Yikuphi amathuluzi ukuyisebenzisa?

Futhi yokusungula, futhi isisindo umthelela kunoma iyiphi imishini umsebenzi. Nokuzikhulula "plie" - lesi sivivinyo ngokuvamile eyenziwa nge dumbbell, amabili noma nge isisindo phakathi kwemilenze. Uma isisindo noma dumbbells zinzima, umsebenzi ohilelekile ngemuva. Ngakho-ke, ukuze akhulule emuva esiphezulu umthwalo kwamathanga nezinqe, isisindo kungase kufakwe ibhande anchorages ekhethekile, okuyinto ngokuvamile esetshenziselwa wokudonsa ups.

Kunenye samuntu a ezimfushane umsebenzi "Plies" - nge-T entanyeni (induku). Kulokhu, umthwalo kungaba eliphezulu kakhulu lalingana futhi laze ladlula eyikhulu namashumi amakhilogramu. Kodwa abanjalo izinsimbi ezisindayo unesithakazelo kuphela 'amabhoklolo "eziphambili. Futhi uma sikhuluma Wabasaqalayo abasubathi namanje intombazane buthaka noma zintekenteke, lapho squats hlelo kumele zihluke kakhulu.

ukuqeqeshwa ngempumelelo

imilenze shapely nezinqe ngokuqinile - iphupho zonke intombazane yesimanje. Ukuze wenze Amazing ephumelela kunazo, kumele usigcwalisa izivivinyo ephumelela kunazo ekushintsheni ngezikhathi futhi enezela kubo. Kuyaziwa ukuthi izivivinyo ezifana kukhona squats. For girls abafuna ukushintsha ukubukeka kwaze kwaba sezinqeni zazo siqu, ekusebenziseni engcono awulona ukuthola. Phelelisa "plie" ukuhlaselwa kungenzeka noma ezinye izinhlobo squats.

ongakhetha Amazing

Nazi izinguqulo ezimbalwa ukuqeqeshwa, okuvumela ukuba benze wonke umsebenzi imisipha kanye nengezansi lomzimba.

• Deep squats nge barbell emahlombe akho - 4x15.
• Squats "plie" nge dumbbell - 3x15.
• Lunges nge dumbbells -3h15.
• reverse Hyperextension - 3x20.

Kungenjalo, ungasebenzisa olunye uhlelo:

• izinyawo umshini ebhentshini cindezela - 3x15.
• Squats "plie" nge dumbbell - 3x15.
• Deadlift - 3x15.
• Hola emuva imilenze ezinesisindo - 3x15.

Ukuze abesifazane abafuna qinisa kwamathanga kwangaphakathi, imfuneko kuba phambi izivivinyo ukuqeqeshwa ezifana "Plies" - sit-ups, ubuchwepheshe okubandakanya ukudonsa le misipha ekhishwe inyumbazane.

"Plié" futhi cardio-ukuqeqeshwa

Njengoba ezimfushane kuhle ukuqala ukuqeqesha imilenze nezinqe. Kungokufanayo uya for ukuhlala-ups "plie", okukuvumela ukusebenzisa cishe yonke imisipha yomzimba ephansi, kuhlanganise cindezela. Ngenxa yalokho, poprisedav elikhiqizayo kungaba baphungula isidingo kulungele ngaphambi umsebenzi ngamunye.

Nokuzikhulula "plie" kungabuye eyenziwa i ijubane olunzulu, njengoba cardio-umthwalo ezindaweni inkinga. Futhi ngenxa yokuthi ngesikhathi "plie" umthwalo kugudlukela emadolweni ke inani reps isethi ngayinye ingaba mikhulu - kusuka 15 kuya 30.

Njengoba kushiwo ngaphambili, "plie" ne imithwalo induku emuva kakhulu. Futhi abesifazane aziwa abe makhulu kakhulu kunemisipha yomlenze kuka okhalweni. Ngakho, ukuba 'sikhule' izibunu enhle, ukusebenzisa ezinye imishini, ezifana wegazi, sisindvo noma enjoloba band.

Izimo

Izimo zonke izinhlobo Hlala-ups kungaba inkinga nge yomgogodla, nedolo hip amalunga omzimba, kanye emithanjeni varicose kanye nezinye izifo. Kulokhu, kufanele nakanjani ukusizakala kokukhuluma nodokotela.

Uma zempilo ningagcini, futhi ngesikhathi umsebenzi namanje wazizwa kabi ezindaweni ngenhla, kufanele sinake imiklamo. Mhlawumbe umsebenzi wenziwa ngendlela engafanele, okungaholela nemiphumela ezifana waphuka, lacerations, Ukwenyela.