Goblet kettlebell squats for men: momwe angagwere molondola

Zikwama za Goblet zimatchedwanso kuti goblet squats, chifukwa chomasulira mawuwo achingerezi: "goblet" - "goblet". Zowonadi, ngati mungayang'ane wochita masewerawa akuchita izi, zikuwoneka kuti akunyamula atanyamula chikho m'manja mwake. Yotsirizira imaseweredwa ndi kettlebell, dumbbell, pancake yochokera ku barbell ndi zolemera zina zopanda nzeru. Njira yogwirira projectile m'manja ili ngati kayendedwe kamene wopambana amakhala ndi mphotho yake.

Kodi squblet squats ndi ndani ndipo ndiabwino kwa ndani?

Cup Squat ndi masewera olimbitsa thupi kwambiri ogwiritsira ntchito abs, glutes, miyendo, ndi pachimake. Manja amatenga katundu wokhazikika. Chifukwa chake, thupi lonse limagwira nawo ntchito, zomwe zimatsimikizira kuti zolimbitsa thupi zimasinthasintha. Zimathandizira kutenthetsa minofu isanafike kulemera kwakukulu. Ndi chithandizo chake, mutha kuphunzitsa othamanga oyamba kuti azisenda moyenera, kwinaku akuyang'ana kumbuyo. Kodi squat ndi ndani?

• Oyamba kumene aphunzira momwe angatulukire mu chikho cha thumba chifukwa cha ntchito ya mchiuno, osakankhira matako mmbuyo, komanso osapindika thupi;
• Komanso njira ya squat yolola imakupatsani mwayi wophunzitsira othamanga oyamba kupuma m'mimba ndikugwiritsanso atolankhani mozungulira nthawi zonse. Mukachita masewera olimbitsa thupi molondola, apo ayi simupambana;
• Amayi amakonda timagulu tachikopa chifukwa cha kuthekera kwawo kulongedza bwino matako.
• Ndipo kwa abambo, ma kettlebell squat akhala othandizira kwambiri asanaphunzitsidwe mphamvu.
• Nthawi zambiri, njira ya goblet imagwiritsidwa ntchito pokweza mtanda ndi kukweza kettlebell.

Ndi minofu iti yomwe imakhudzidwa ndi chikhochi?

Chifukwa chake, tiyeni tiwone momwe minofu imagwirira ntchito panthawi yochita masewera olimbitsa thupi:

• Matako ndi quadriceps amalandira katundu wamkulu;
• Sekondale - ma hamstrings, soleus shins;
• Minofu yam'mimba imagwira ntchito yolimbitsa (zovuta zosindikizira);
• Ma biceps a mikono, mitolo yakunja ya ma delta, ndi ma brachialis amalandila katundu wokhazikika.

Monga mukuwonera, ma kettlebell squat ndi othandiza kwa amuna ndi akazi, chifukwa amakulolani kunyamula pafupifupi thupi lonse. Tiyeni tiwone zosankha zomwe zingachitike kuti akwaniritse izi ..

Kusiyanasiyana kwa ma squat agulu

Pali kusiyanasiyana kwamomwe tingachitire masewerawa, tiwalemba onse:

1. Magulu achikale opangidwa ndi kettlebell, pomwe kulemera kuyenera kukhala kokwanira - kuti 25-30 igwire ntchito mpaka malire. Ngati mungathe kuchita izi mobwerezabwereza mosavuta popanda ngakhale kupuma, muyenera kuwonjezera kunenepa.
2. Ochita masewera ena amakonda kusewera masewera okhala ndi ma kettle awiri pamapewa awo. Mtundu uwu umadziwika kuti ndi wovuta kwambiri, poyerekeza ndi zapamwamba, zimakupatsani mwayi wogwiritsa ntchito minofu yakumbuyo ndi mapewa.
3. Ochita masewera othamanga ena amakhala ndi kettlebell, koma osachigwira ndi chogwirira, koma ndi thupi lokhazikika, ndikuyika katunduyo mmanja.
4. Mwachifaniziro ndi subspecies zachikale, ma squash okhala ndi dumbbell amachita;
5. Goblet squatting ndi kettlebell kumbuyo kwake kumawerengedwa kuti ndiwowononga nthawi yambiri, momwe katundu paminyewa yolondera imakulira kwambiri;
6. Palinso mitundu ingapo yama squat pa mwendo umodzi - oyenera okha othamanga odziwa zambiri.
7. Atsikana amakonda kuchita mapapu akugwiritsa ntchito njira ya sumo - moyang'ana kwambiri, pomwe kettlebell imatha kugwiridwa pachifuwa komanso kutambasula manja pakati pa miyendo. Ndi minofu iti yomwe imagwira ntchito mukamanyamula ndi kettlebell pakati pa miyendo yanu? Minofu ya matako ndi kumbuyo kwa ntchafu zimalandira gawo la mkango wa katundu. Ichi ndichifukwa chake azimayiwo ali okondwa kugwedeza matako awo ndi kusiyanaku.

Njira yakupha

Tsopano tiyeni tipeze momwe tingasewere ndi kettlebell moyenera pogwiritsa ntchito njira ya goblet, kuwunika ma nuances onse ndikulemba zolakwika zomwe zimafanana:

• Gawo: kugwira kettlebell pachithandara.

Pulojekitiyi ili pansi patsogolo pa wothamanga. Womalizirayo amapendekera pang'ono chifukwa chakupindika m'chiuno ndipo amatenga kettlebell kuchokera mbali zonse ndi manja onse. Kenako amatambasula m'chiuno, amawongola, koma miyendo yake imakhazikika pang'ono m'maondo. Pulojekitiyi imayikidwa pachifuwa.

• Gawo: malo a projectile.

Kulemera kwake "ngati" kumagona pachifuwa, kukanikiza pansi ndi kulemera kwake. Mphindi iyi ndiyofunika kwambiri - ngati mutagwira projectile kokha ndi mphamvu ya manja anu, simudzatha kutsatira njirayi molondola. Nthawi yomweyo, thupi limakhala lowongoka, osasunthika kumbuyo kwenikweni, chifukwa chake muyenera kuyika pakatikati pa thupi, koma osati pachifuwa palokha. Yesetsani "kugwira" izi kamodzi, ndipo mavuto enanso sangabuke. Kumbuyo ndi kwina kumakhala kovuta pantchito yonseyi, masamba amapewa amasonkhanitsidwa pamodzi.

• Gawo: kukhazikika.

Mukangotenga chipolopolocho ndikuchiyika pachifuwa, simukuyenera kuti muzikangirira pomwepo. Limbikitsani thupi lanu - kettlebell iyenera kukhala mosasunthika, osapachika kapena kutsetsereka. Onetsetsani kuti kulemera kwake kumagawidwa chimodzimodzi pakati pa thupi ndi mikono.

• Gawo: squat.

Patulani miyendo yanu pang'ono kuposa mapewa anu, tembenuzani zala zanu pang'ono. Mukamalowetsa mpweya, pang'onopang'ono yambani kugwedezeka, ndikugwada. Otsatirawa amayang'ana mbali yomweyo ndi masokosi. Osadalira patsogolo. Potsika kwambiri, mafupa a chiuno ayenera kufikira ndege pansi pamiyendo, ndipo mwabwino, ntchafu zimalumikizana ndi zonunkhira. Mukamatulutsa mpweya, imirirani mwamphamvu kokha chifukwa cha kulimba kwa miyendo (osaponyera mafupa a chiuno mmwamba, kuwongolera thupi, kumenyera kumbuyo). Matako ndi ma abs ndizovuta kwambiri.

Zolakwitsa wamba

Ma squat olondola okhala ndi kettlebell patsogolo panu sachita bwino kwa aliyense nthawi yomweyo. Zolakwitsa kwambiri paukadaulo ndi izi:

• Kugwira kettlebell m'manja otambasula kapena kokha chifukwa cha kulimba kwa mikono - mwanjira iyi mutha kuvulaza malo ndi mitsempha;
• "Under-squat" - pomwe othamanga amaopa kutsitsa mafupa a chiuno pansi pa ndege ya mawondo. Poterepa, katundu paminyewa yolondera ndiyochepa, ndipo gawo lonse lamasamba akutsogolo okhala ndi kettlebells limatsika mpaka zero;
• Mapazi amaikidwa mofanana - kupitirira kwa mitsempha ndi mawondo a mawondo kumachitika;
• Zolakwika mu msana, zotuluka m'chiuno - pamenepa, kumbuyo kumagwiranso ntchito yonse yolumikizira minofu;
• Kutulutsa kokankhira kuchokera pansi kumadzaza ndi kuvulala kwa msana, mawondo;
• Kulemera kokwanira kwa projectile kumapangitsa kuyesetsa kwanu konse kukhala kopanda tanthauzo.

Ubwino ndi zovulaza zamapapu a chikwapu

Chifukwa chake, tafufuza njira yochitira masewera otsekemera, ndiye tiona chifukwa chake ali othandiza:

1. Thandizani pakupanga mawonekedwe okongola m'matako ndi ntchafu;
2. Limakupatsani qualitatively kutsegula minofu m'mimba;
3. Amapereka kamvekedwe ka minofu, amakulolani kukhala ndi chidziwitso cha kupirira;
4. Zimathandizira kuyika njira yolondola ya squats;
5. Sinthani kaimidwe;
6. Ndi njira yoyenera, amapangira mayendedwe olumikizana;
7. Ochita masewera omwe alibe mwayi wopita kumalo ochitira masewera olimbitsa thupi angayamikire kuchita masewera olimbitsa thupi, chifukwa amatha kuchitira kunyumba, pogwiritsa ntchito kulemera kopepuka - biringanya ndi mchenga, dumbbell, ndi zina zambiri.

Kodi squblet zitha kuvulaza?

1. Sadzathandiza kupopera ndalama zambiri, chifukwa chake, othamanga omwe amachita khama pakuwakhazikitsa amangotopa pachabe. Inde, amakhala olimba komanso olimba kwambiri, koma kuti izi zikule, muyenera kugwira ntchito zolemera zolemera.
2. Ngati njira yopangira kettlebell squats siyikutsatiridwa, pali chiopsezo chovulala m'maondo, kumbuyo, olumikizana ndi akakolo;
3. Komabe, kuchita masewera olimbitsa thupi kumatha kuvulaza thupi ngati mungachite izi motsutsana:

• Zovulala ndi matenda amitsempha ndi mafupa am'miyendo ndi mikono;
• Matenda a minofu ndi mafupa dongosolo;
• Zovuta zamatenda amtima;
• Mimba;
• Pambuyo matenda a mtima ndi sitiroko;
• Khungu;
• Pambuyo opaleshoni m'mimba;
• Kusamva bwino, kupweteka mutu;
• Kutupa, chimfine, malungo;
• Kuchulukitsa kwa matenda;
• Etc. (Tikuyembekeza mwanzeru zanu).

Tsopano, mukudziwa momwe mungagwiritsire ntchito chikho mokweza ndi ma kettlebells, tikukhulupirira kuti atenga malo olimba pulogalamu yanu yophunzitsira. Ngati pazifukwa zina simungathe kuzichita, yesetsani kusintha squat yakutsogolo, squat, makina a Smith, deadlift, kutambasula mwendo wamakina, makina osindikiza mwendo. Mukamasankha njira ina, yambani kudera lanu komanso chifukwa chomwe simungatengere njirayi.

Onerani kanemayo: Kettlebell Sumo Squat vs. Goblet Squat- Which is Better? (November 2024).