Indlela ukwenza squats nge dumbbells

Squats nge dumbbells babe umthwalo ngokomzimba imisipha imilenze nezingalo, amadolo imisipha. Lokhu kuthuthukisa jikelele nokudidiyela ukunyakaza. Isakhiwo zalezi umzimba kusuka ukusetshenziswa induku ihlukile kuphela emahlombe isikhundla sisindvo. Kodwa nge ukunyakaza barbell kungase kube yingozi. ezimfushane dumbbells - alternative ethambile ukuze ukusetshenziswa izinsimbi. Dumbbells kukhona okuhlukile kakhulu elula kokufaneleka ukwakha imisipha emzimbeni ephansi. umzimba okunjalo ongenza cishe zonke comers, kungakhathaliseki idigri sokulungiselela.

squats nge dumbbells nqubo ihilela ukusetshenziswa dumbbells ezimbili. Abakwazi ukubamba ngezandla zabo ezansi, emahlombe, ngivuka ngesikhathi ezimfushane. Kungcono yini ukubeka dumbbells phansi, kanye nezinga ukubamba ngezandla - othini noma ebhentshini. Ngaphambi umthwalo okudingeka abe yiyo ngqo, imilenze ukusakaza ehlombe-ububanzi ngaphandle, izinzwane ukuthatha esandleni, amathe kungukuthi ohlukanisile ebusweni phansi. Thatha dumbbells futhi kancane ukuguqa yakho nge flat emuva kuze kube kwamathanga kukhona parallel phansi. Khona-ke udinga qondisani ngamandla. Uma wenza lesi sivivinyo kuyadingeka ukugcina shins mpo namadolo - iqonde, ukugoba izandla zakho (noma unbend uma dumbbells kukhona izingalo izimisele). Kahle le ndlela, izinkinga umsebenzi kungandisa kwawo namandla awo. Dumbbells ezandleni kwehlisa angase uthinte phansi, futhi izingalo izimisele - qondisani. Vele avunyelwe edwengula izithende phansi (Sock kwande ngamaphesenti 45 degrees) ngenkathi atshalwa ohlangothini ithanga. Kuvunyelwe ukwenza umzimba okuncane phambili mafutha.

Squats nge dumbbells kuyinto enkulu umsebenzi nokuvuselelwa ngemva ukulimala, kanye lapho besanda kuqala ukuthuthukiswa izicubu ezingalweni kanye nasemilenzeni. Kuyoba usizo nalabo abafuna ukuba balahle isisindo okweqile.

squats Deep bakucindezele imisipha izibunu, okhalweni, kwamathanga nelamathole. Zakhiwa ukuba sesimweni ukwehlisa okhalweni ngezansi ezingeni phansi ngokulinganisa. Uma wenza lesi sivivinyo kufanele kabanzi ukubeka imilenze nokunyakaza eyingqabavu amadolo agobekile uthinte tibia phezu ezingemuva kwamathanga. Emva kwamaseshini ambalwa umthwalo zingandiswa ngokusebenzisa dumbbells ezimbili. Ukuze ezihlukahlukene, ungasebenzisa dumbbell of kobukhulu ngokulinganisela, ebambe ngesandla esisodwa phakathi. Bonisa lwenziwa isigqi ephefumula - ezimfushane phakathi umoya - eqondisa.

squats Front lwenziwa nge kokubili dumbbell futhi barbell esifubeni sakhe. Rod has nesisindo esiphakeme ngenxa ngoba umthwalo ongako, kuzomele uqale ukuqinisa imisipha besisu futhi wehlise back. Phakathi izivivinyo umlenze ezibekwe ehlombe-ububanzi ngaphandle, a dumbbell noma barbell ukucindezela uvalwe sawela izingalo phambi ezingeni ehlombe. Ugijima ezimfushane kancane nge flat emuva kuze kube igebe eliphakathi amathole, emathangeni futhi ingxenye esemuva iba ezincane kuno-90 degrees. Kulokhu, inhloko esiqhutshwa iqonde futhi isithende akuyona phansi. Ngemva aphansi iphuzu ezimfushane wenziwa nge okuncane ikhefu futhi imisipha ukungezwani ukhiphe bezinhlamvu engenhla.