Ezemidlalo UkufanelekaIthrekhi futhi ensimini

Yikuphi imisipha abasebenza endaweni ezimfushane? Kanjani-sit-ups kube okuphumelela kakhudlwana?

Zithanda noma zingathandi, umsebenzi engathandwa kakhulu zonke Wabasaqalayo kukhona squats. Ukuze uthole saqala kungelula, kunzima futhi kubangela zaziziningi neminye imizwelo engafanele. Nokho, ikuvumela lisithekile ukufeza imiphumela ephawulekayo kwezemidlalo. Ubani ukunciphisa umzimba ngokushesha ukuqeda yamafutha amaningi emzimbeni. Abasubathi ukuphishekela isisindo isethi, uqaphela ukukhula kwemisipha phezu imilenze.

Ngakho-ke, lesi sihloko ngokuphelele abazinikezele squats. Umfundi bayofunda lapho imisipha abasebenza ngesikhathi ezimfushane, kanye bajwayelane nendlela kwenta ncono imphumelelo lesi sivivinyo eziyinkimbinkimbi. Izincomo abasubathi ngeke engadingekile lapha.

zabuna uhlobo

Thumela ukubuyekeza the best nge umzimba zakudala ukuthi lingasetshenziswa ngokuphumelelayo wenziwa kuphela ihholo yezemidlalo. Ngokwemvelo, squats. Yikuphi imisipha abasebenza nokuthi ilungelo labo ukumpompa lesi sivivinyo, umfundi ifunda kuphela ngemva kokuba bajwayelane inqubo ngokubulawa.

I ezimfushane kubalulekile ukugcina izimiso ezimbili kuphela: Ngaso sonke isikhathi hlala emuva zakho ziqonde futhi ungavumeli izizwe zidlulela ngalé kokulimala izinzwane. Kulula futhi kufinyeleleke - uma nje udinga ukuthatha ukhalo ezimfushane emuva uhlale phansi. Khona-ke, ukufinyelela umugqa okukhona phakathi kwamathanga futhi phansi, kubalulekile ukuba ubuyele esikhundleni sazo sokuqala.

Manje abasebenza imisipha. Lots of ochwepheshe ngokuvamile ihlaya ezikhula kuphela labo imisipha ukuthi kukhona okukhulu. Empeleni lokhu akulona iqiniso, nje libuhlungu ngemva ethangeni squats engenhla nezinqe. Lokhu muscle umsebenzi lesi sivivinyo.

Izidingo nabesifazane ezahlukene

Sikhishwe yokuthi abezindaba impela eningi imibuzo ngalokho imisipha abasebenza lapho esicathama abesifazane, kungashiwo baphetha ngokuthi umthwalo ibonwa ehlukile ubulili ngayinye. Nokho, ulwazi olungako e zomzimba lokho, bachithe le ukucabangela, ngenxa isakhiwo umzimba lwamathambo kanye muscle Imicu yotshani komuntu kucishe umzimba female. Yilokho nje azijabulise Hlala-ups zihlukile.

Iphinde oye wamchaza. Abesifazane bafuna ukuthola Chile enhle izibunu oyindilinga, futhi amadoda, le ngxenye ayidingeki. umsebenzi wabo esifubeni enamandla lemilenze iqinile futhi mihle. Sikhishwe kungefani e izidingo kanye nokuqeqeshwa kwenziwa izakhiwo ezahlukene zifezeke kunemisipha yomlenze. Eqinisweni, ezivamile squats kungenziwa ngezindlela ezahlukene.

umthwalo focus noma ukuchema kuzo Izici

Qonda lokho amaqembu kwemisipha abasebenza nge ezimfushane futhi yini imisebenzi ukubeka phambi kwakhe, abesilisa nabesifazane, ungabona umzimba amasu eduze. Ngakho amadoda kudingeka imilenze enamandla, ngokulandelana, umthwalo kufanele ukugxila emathangeni (quadriceps). Konke ilula - kancane ukuphambukisa ukhalo ezimfushane emuva ngokushesha kuhlanganisa ukusebenza imisipha umlenze. Athlete badinga kuphela kancane hlala phansi bese bame ngezinyawo. Play nge umthwalo kungaba ezahlukene: umuntu othile efaka isisindo kakhulu, futhi omunye ezithakazelisayo ukwenza umsebenzi e amasu, bahlala phansi ukuze Kunokufana phakathi kwamathanga futhi phansi.

Abesifazane badinga izibunu oyindilinga, ngokulandelana, kubalulekile ukuthola ukuba bahlanganyele emsebenzini. Lokhu kungenziwa ngokugcwele kuphela nokuzikhulula nge barbell. Yebo, kudingeka wehlise okhalweni ngezansi parallel phansi. Ngokwemvelo, Wabasaqalayo Kungenzeka besabe squats, ngenxa yokuthi, ngokusho logic ezinjalo intombazane umsebenzi kufanele babe nemilenze eqinile. Kodwa asikho isidingo sokukhathazeka - ezinqeni empeleni imisipha encane, kuyinto encane umthwalo ngokwanele. Ezigabeni zokuqala ongayenza ezimfushane ngaphandle barbells.

Ekuqaleni wayekhona izwi

Ukuthinta phezu ukuqeqeshwa ngesisindo sayo siqu ngokushesha njengoba Ngithanda kudonse zifiki ukuthi iyize. Yebo, ungakwazi ukusebenza ngaphandle kunemisipha yomlenze wakho nezinqe squats ezivamile okwakuhlalwa kuzo lapho kusaqalwa, ungathola ngisho ukuhlukana amafutha ngokwenza izivivinyo ngejubane, kodwa akunakwenzeka ukwandisa imisipha ivolumu ngaphandle sisindvo. Futhi uma othile uqinisekisa umfundi ukuthi ngempela, kungaba ngokuphepha ngokuthi umhlaziyi. Futhi umuntu onjalo ikude ezemidlalo ngempela.

Ngakho, yini imisipha abasebenza ngesikhathi ezimfushane ngaphandle induku? Kunengqondo ukuphetha ngokuthi efanayo ne nekulinganiswa (sikhuluma okhalweni nezinqe). Nokho, kukhona ngakho ayilula kangako. Into esele yokuhlabelela ekusebenziseni. Esicathama ngaphandle imigoqo, zifiki eziningi ozama ukuqonda iyiphi into phambi kwakhe, hhayi zigcwaliswe ngaphambili. Layisha ngokushesha saya eceleni kwamadolo (Ezansi kwethanga). Ngombandela, ukuthi sigxile kulezi zindaba zabantu isudi, kodwa abesifazane kufanele cabanga ibhalansi.

Esinembile umthwalo focus

Ngo ejimini amathuba umsubathi anqunyelwe kuphela imishini umsebenzi, ngakho-ke akuyona imfihlo ukuthi squats kungenziwa hhayi kuphela ngogodo, kodwa futhi in a Simulator ekhethekile. Sikhuluma "imoto Smitty." Grif induku ku Simulator iqinile phakathi basesiqiwini ababili mpo. Inzuzo enkulu lapha ukuze silungise engela umsubathi. Empeleni, lo msubathi ngeke bakwazi zigcwaliswe noma emuva isigxobo noma falling phambili.

Yiqiniso, abadlali ngokushesha nesithakazelo esikhulu kulokho okufanekiselwa imisipha abasebenza lapho esicathama ukuba Smitty? Lapha umthwalo kugudlukela kusukela emathangeni ukuze ezinqeni. Kunengqondo ukuphetha ngokuthi inqubo efanayo, kodwa ngenxa ukungabi nakwenzeka umsubathi ukuchema kuzo induku has ukwenqaba kakhulu ukhalo emuva, ephoqa kufakwe umsebenzi, nezinqe, futhi hamstrings.

Ukusebenza ngaphandle intshiseko

Vele akudingeki zonke abasubathi ngokushesha ukusheshe imoto Smith, uzama ngokushesha ekhiphela up ezinqeni, ekwenzeni umsebenzi "nokuzikhulula." Yikuphi imisipha abasebenza, ubulili besifazane usefunde, kodwa kukhona inkinga eyodwa encane, okuyinto agodla we Umqeqeshi. Sikhuluma imisipha isimame, okuyinto banesibopho hhayi nje ngobe kutawutfutfukisa nokugcinwa ibhalansi, kodwa futhi ngokwengxenye kuthonywa ubuhle bangaphandle sibalo.

Ngesikhathi squats le misipha encane njalo ngaphansi kwethonya umthwalo bese uvumele ukulondoloza umbono onokulinganisela. Kodwa kubalulekile ukuba uthuthele entanyeni fixed endaweni Smitty imoto, njengoba imisipha stabilizers zikhutshaziwe ngokushesha. 10-12 Nje amaseshini ku Simulator futhi squats kungenziwa ukhohliwe. I yakhoibrium ingabuyiswa, kodwa futhi, kuzothatha isikhathi sokuthuthukiswa imisipha isimame.

izinhlobonhlobo squats

abasanda kuqala uqiniseka lisithekile nge dumbbells noma izinsimbi kuyinto zibelula kunokuhlala barbell. Lena ingxenye iqiniso. Iqiniso lokuthi nenqe net ukala 15-20 kg, futhi izinsimbi zingafundwa nge isisindo kancane. Chasing isisindo ukukhanya, abasubathi ngokuvamile asiwanaki lula squats. Phela, ukugcina ukulinganisela okufanele futhi benze umsebenzi nge dumbbells ku inqubo kunalokho esingesihle. Kudinga amakhono, isipiliyoni kanye nosizo oluvela ngaphandle.

Nalapha futhi, impendulo yombuzo othi, yini imisipha abasebenza at the ezimfushane nge dumbbells, ngingathanda ukuba banake inqubo ekusebenziseni uqobo. Emthambekeni phambili ehamba umthwalo ezinqulwini amadolo idwala emuva squats ezijulile, kwenza umsebenzi kufakwe ezinqeni. Kunengqondo ukuphetha ngokuthi lokuhambisa dumbbells phambili noma emuva, ungakwazi ukulawula maphakathi gravity. Yebo, kwi ukuqeqeshwa kuqala kungenzeka, kodwa ukwanda isisindo, inqubo enjalo kungaba yinkinga, njengoba umthwalo intando nomgogodla, okuzokwenza uphathe isisindo kuhlangana.

Izinganekwane Namaqiniso

Qonda okuyinto imisipha abasebenza ngesikhathi ezimfushane, sekuyisikhathi ukuxoxa ukusebenza kwe ngokwabo kanye nokuzivocavoca, kanye bajwayelane izincomo abaqeqeshi isivakashi abasubathi. Esikhathini abezindaba eziningi izihloko, echaza izinzuzo Hlala-ups. Abafundi zithi kuphela lesi sivivinyo kungabangela igazi aluka kahle emalungeni hip, futhi kuyinto engenakwenzeka ukuba unciphise umzimba ngaphandle squats. Konke kweqiniso. Noma iliphi iqembu kubangela igazi aluka: egijima, ukuhamba noma jumping on the spot. Futhi uma sikhuluma i ukusakazwa ngempumelelo igazi, kungcono ukwenza Gymnastic esisuka futhi aerobics, ngoba lezi umzimba akavumi ukuba ukubukeka umbhunu ngenxa ukusebenza okungafanele.

Njengoba ukuncipha ngisho lula. Yebo, esicathama nsukuzonke, kungenzeka ukunciphisa umzimba ngokushesha. Kodwa futhi isisindo esengeziwe kungenziwa isuswe ngu uzotshala imisipha esifubeni noma emuva. Okubalulekile wukuthi usebenzise i ukuthi lawa imisipha enkulu yomzimba womuntu kanye nokwazisa ngomsebenzi wabo lidinga kilojoule.

Ekuphetheni

Kulesi sihloko, abafundi ngeke kuphela ukufunda ngalokho imisipha abasebenza ngesikhathi ezimfushane, wayesebhapathizwa bajwayelane umsebenzi wangempela, futhi wathola ukuthi ngaphandle ukuqaliswa ubuchwepheshe Simane yi akuyona izuzwe. It kuphela uhlala ukweluleka abasubathi luthela ukuba qina ngaphezulu ukuqeqeshwa yabo. Into esemqoka - ukuba banqobe ngokwaso sezifundo zokuqala 5-6 futhi ufunde indlela lisithekile nge silinganiso. Bese konke uya like clockwork.

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