I-squat yangaphambili yintshukumo ecela umngeni kwaye inenzuzo kakhulu eyahluke kakhulu kwi-back squats kunye ne-overhead squats. Ukukhaba kwangaphambili kunokunceda ukuphucula ubuchule be-weightlifter, ukwakha imisipha yomlenze kunye namandla, kunye nokuvelisa amandla amaninzi.
Indlela yokwenza i-squat yangaphambili? ubuchule obufanelekileyo
Ukubekwa ngokufanelekileyo kweSquat yangaphambili
Thatha indawo efanelekileyo ye-squat yangaphambili ngokubeka ibha phezulu ngaphezu kwamagxa akho, uqinisekise ukuba ibha iphumle emagxeni akho kunye nesifuba esiphezulu (ngaphezulu kwe-sternum yakho). Ukuma kufuneka kube mde kunye neengqiniba phezulu kunye ne-trunk tight.
Sebenza ukuze ugcine ubambe ngokupheleleyo kwibar, kunokuvumela iminwe yakho kunye nezandla zakho ukuba zijike umva (hyperextension).
yehla uye kwi-squat
Nge-bar ephumle kwindawo yangaphambili ye-rack, yehla kwi-squat igcina i-pelvis yakho ingathathi hlangothi kwaye isifuba siphezulu. Nciphisa ukuxhomekeka phambili kwe-torso, eya kubeka umthwalo omkhulu kwi-quadriceps.
Qiniseka ukuba uhlala phezulu endaweni yokutyhala isinqe sakho ngasemva.
Yima
Emva kokuba ufikelele kwindawo ephantsi kwi-squat yangaphambili, gxotha unyawo lwakho lonke kwaye uphakame, ugcine i-torso yakho, isifuba kunye neengqimba zakho zithe tye.
Gcina amadolo akho ngaphandle kwaye phambili phezu kweenzwane zakho, uvumele i-torso yakho ukuba ihlale ithe tye kunokuba uvumele ama-hips akho ukuba abuyele umva kakhulu. Oku kuya kunceda ukugcina i-torso yakho imile kwaye i-quads yakho ibandakanyeka.
Iinzuzo ze-squat yangaphambili
ubunzima obuphindwe kane
Olu hambo lunokongeza ixabiso lekhwalithi ye-muscle enqabileyo kwi-quadriceps kunye nokuphucula ukuphuhliswa komlenze kunye nokusebenza. I-squat yangaphambili ingasetyenziselwa ukwandisa uphuhliso kunye namandla e-quadriceps, njengoko inciphisa ukukwazi ukukhwela nge-angle ethe tyaba ngasemva. Ukubeka nje, i-squat yangaphambili ikunyanzela ukuba uhlale uthe tye, okubeka ii-quads zakho ukuba zisebenze nzima.
Ukunyuka ukuzinza kwedolo elihlangeneyo
Ukunqongophala kwamandla e-quadriceps kunye nokulawula kunokuthintela ukuguqa kwamadolo kunye nokuhamba, ukudala i-cascade yokungalingani kwentshukumo echasene ne-hip, umqolo, kunye namaqatha.
Isicelo kwiintshukumo ezithile zemidlalo
I-squat yangaphambili inokudluliselwa okuphezulu kwiintshukumo zokuphakamisa ubunzima kwi-Olimpiki, ukhuphiswano kunye noqeqesho lokuqina komzimba, imidlalo yokulwa, kunye nomsebenzi wezandla. Ngokudibanisa le squat elayishwe ngaphambili kwiinkqubo zoqeqesho, unokwakha amandla afunekayo kwimisebenzi enzima kakhulu kwaye ukhuthaze ubuchwephesha bokuhamba okuqinileyo ukunciphisa ukulimala kunye nokuphucula ukusebenza ngokubanzi.
Zeziphi izihlunu ezisebenzayo?
I-squat yangaphambili ihluke kancinane ukusuka kwi-squat yangasemva ngenxa yendawo yebha kwindawo yangaphambili ye-rack. Ukwenza njalo kutshintsha umthwalo phambi komgca ophakathi, kufuna umqolo oqinileyo ongaphezulu kunye ne-quadriceps ukuqinisekisa i-torso ethe tye kunye nokuma.
Quadriceps
Xa u-squat ngaphambili, umthwalo ubekwa phambi komphakamisi. Oku kubanyanzela ukuba bagcine indawo ethe tye ngakumbi ye-torso eyenza ipateni ethe tye ye-squat.
umva ongasentla
Iintshukumo zokulayisha zangaphambili zinyanzela umntu ophakamisayo ukuba agcine indawo ethe tye kwaye ke ngoko ancede ukuqinisa umva ongaphezulu. I-squat yangaphambili ifuna ukuma kwe-torso ethe nkqo ukuze kuqhutywe ngokufanelekileyo ukunyusa.
abakhi
I-erector spinae (imisipha engaphantsi ngasemva) kufuneka isebenze i-isometrically ukuze igcine i-torso eqinile, ethe tye kwi-squat yangaphambili. Oko kwathiwa, i-squat yangaphambili ivumela indawo ethe tye ngakumbi ye-torso kune-squat yangasemva, okwenza olu tshintsho lube lukhetho olulungileyo ukuba ujonge ukunciphisa amandla okucheba kwi-lumbar spine xa kuthelekiswa ne-bar ephantsi okanye i-squat ephezulu. uyenzile ngokuchanekileyo).
Izibilini
Ngenxa yokuba umphakamisi ebambe ibha phambi kwakhe, kufuneka abambe i-abs yakhe nzima ukuze aphakame. Kwaye ingundoqo kufuneka ihlale ikhontrakthi kulo lonke ilifti.
Uthotho, uphinda-phindo kunye neengcebiso zokucwangcisa
ukwakha izihlunu
I-squat yangaphambili inokwenziwa ngemithamo ephezulu yoqeqesho ukwakha ubunzima bemisipha kunye namandla angundoqo. Ukudityaniswa kwemigaqo yoqeqesho yexesha eliphantsi-phantsi koxinzelelo kunokukhuthaza iziphumo ze-hypertrophic zoqeqesho lwe-squat yangaphambili. Ukuqala, yenza iiseti ezintathu ukuya kwezintlanu zokuphinda-phinda ezintandathu ukuya kwelishumi elinesibini kunye nemithwalo ephakathi ukuya enzima. I-Tempos, ikhefu, kunye ne-eccentrics inokwenziwa kulo lonke uluhlu olupheleleyo lokunyakaza ukuze kubangele umonakalo ongezelelweyo wemisipha kunye ne-hypertrophy.
Ukuphucula amandla
Ukuphuhlisa umlenze kunye namandla angasemva, abadlali abaninzi banokusebenzisa i-squat yangaphambili. Lo msebenzi unokuqeqeshwa ngemithwalo ephezulu kunye noluhlu lwe-rep ephantsi ukuba amandla aphezulu yinjongo. Kubalulekile ukuthobela ubuchule obufanelekileyo phantsi kwemithwalo enzima. Qala ngokwenza iiseti ezine ukuya kwezintandathu zophinda-phindo olunye ukuya kwezintlanu kunye nomthwalo ocela umngeni.
Ukuphuhlisa ukunyamezela kwemisipha
I-squat yangaphambili ingaba yindlela enhle yokwakha ukunyamezela kwemisipha kumqolo wakho, i-quads, kunye nezihlunu eziphambili. Abaphakamisi abaninzi banokuthintelwa ngumqolo ongasentla kunye namandla angundoqo ngexesha loqeqesho oluphindaphindayo. Ukuba injongo kuphuhliso lwe-quadriceps kunye nonyamezelo, abaphakamisi banokufuna ukutshintshela kwezinye, imithambo encinci yokunciphisa imithambo enokuthi ikhuphe ngaphezulu kwe-quads ngaphandle kokuthintelwa ngumqolo ongasentla kunye nonyamezelo olungundoqo. Zama ukwenza iiseti ezimbini ukuya kwezine zophindaphindo lwe-15-20.
Kubalulekile ukuqaphela ukuba into ethintelayo ngexesha le-squats ephezulu esekwe ngaphambili ngumqolo ongasentla kunye namandla angundoqo kunye nonyamezelo.
Iinguqu zeSquat zangaphambili
Zombie Front Squat
I-Zombie Front Squat ngokuyimfuneko ayisiso-zandla squat. Ukwenza oku, beka izandla zakho njengeZombie, kunye ne-bar elinganiselayo kwi-deltoids yangaphambili.
Olu lutshintsho olukhulu ukuqinisa umzimba ophezulu osebenzayo kunye ne-torso (ethe tye) indawo yabaphakamisi abanokuya phambili ngokugqithileyo kwi-squat yangaphambili kunye / okanye bathembele kakhulu kwiingalo zabo nasezihlahleni ukuxhasa umthwalo.
nqumama i-squat
Oku kwenziwa ngendlela efanayo kwiintshukumo ezininzi zokunqumamisa. Kuya kufuneka wenze i-squat yangaphambili epheleleyo kwaye uyeke emazantsi e-squat yangaphambili, ugcine ngokufutshane indawo efanelekileyo kunye noxinzelelo oluphambili.
Olu lutshintsho olukhulu kubaphakamisi abazabalaza ukubamba indawo ezantsi kwi-squat yangaphambili kunye / okanye abo banamandla omlenze olinganiselweyo ukuba baphakame ukusuka ezantsi kwe-squat.
I-1 ¼ i-squat yangaphambili
Oku kukwahluka okwandisa umthamo wokuqeqeshwa kwe-squat, ngokuphindaphindiweyo kuluhlu olubuthathaka lokunyakaza. Ukwenza oku, kufuneka wehle kwi-squat yangaphambili epheleleyo, ume ngee-intshi ezimbalwa, ubuyele ezantsi, uze unyuke ngokupheleleyo kwindawo yokuma. Le ndibaniselwano ye-squat epheleleyo kunye ne-¼ (ezantsi) yonyusa umthwalo kwi-quadriceps.
Misa kabini iSquat yangaphambili
I-squat yokunqumamisa kabini kuku-squat kunye nekhefu elongezelelweyo endaweni yoluhlu lwentshukumo. Nangona kunjalo, oku kunokwahluka ngokuxhomekeke kumntu kunye nenjongo.
I-squat yangaphambili nge tempo
Ukongeza i-tempo kwi-squat yindlela efanelekileyo yokwandisa ukulungelelanisa ukunyakaza kunye namandla okumisa. Oku kunokunceda abantu abanzima ukulahlekelwa isikhundla esisezantsi okanye ukongeza ugxininiso olongezelelweyo kwi-leg drive kwi-squat yangaphambili.
Iindlela ezizezinye kwii-squats zangaphambili
i-goblet squat
Le yinguqulelo ehlaziyiweyo ye-squat yangaphambili ye-barbell enokwenziwa ukunceda abaqalayo ukuphuhlisa indawo efanelekileyo ye-squat elayishwe ngaphambili. Ukongezelela, lo msebenzi unokusetyenziswa kunye nemithwalo enzima yokwakha umva, ingundoqo, kunye namandla e-quadriceps, afana ne-squat yangaphambili.
Zercher squat
Ifana ne-squat yangaphambili kuba icela umngeni amandla e-postural, ukuzinza okungundoqo, kunye nokutshintsha umthwalo phambi komzimba. Kule ntshukumo, ubeka ibha kwi-crook yeengqiniba zakho endaweni ye-rack yangaphambili.
qhekeza i-squat
Nangona kungenziwanga ngokwesiko nge-rack position yangaphambili (nangona kunjalo, inokuba njalo), i-squat yokwahlukana ngumsebenzi omkhulu ohlangeneyo wokwakha amandla e-quadriceps kunye nobunzima bemisipha. Lo msebenzi unokusetyenziswa njengentshukumo ye-accessory ukunyusa ukusebenza komzimba wangaphambili kunye nophantsi.
hack squat
Umatshini we-hack squat yenye indlela enkulu kwi-squat yangaphambili, njengoko inceda ukugxininisa ukukhula kwe-quadriceps ngokuguqa kwamadolo ngakumbi. Oku kulungele abaphakamisi abafuna uphuhliso lwe-quad olongezelelweyo, kodwa banokuthintelwa kukushukuma, amandla aphezulu omva, okanye indibaniselwano yezi zimbini. I-Hack squat inokwenziwa kusetyenziswa i-tempos, ikhefu, kunye nokunqumamisa kabini, kanye njenge-squats zangaphambili, ukwandisa ukukhula ngokwenene.
Kettlebell Squat
Ii-squats ze-kettlebell zangaphambili eziphindwe kabini zezona zingcono kwi-barbell yangaphambili ye-squats kwabo bangenakufikelela kwi-barbell okanye bajonge ukujolisa uzinzo olusecaleni kunye namandla angaphezulu omva. Ngokusebenzisa iikettlebell ezimbini, umntu ophakamisayo uyanyanzeleka ukuba azinzise ikettlebell nganye ngokuzimeleyo enye kwenye, nto leyo enokunceda ukujongana nayo nayiphi na i-asymmetry kumandla omva ongasentla okanye oblique/core uzinzo onokuthi ungabonakali ngenye indlela.