Ukuqeqeshwa kwamandla okuqhuma: ukugxuma nge-barbell slice squat!

Ukuqhuma kuyisici esibaluleke kakhulu kwezemidlalo emkhakheni wezemidlalo. I-basketball, ibhola likanobhutshuzwayo, i-rugby kanye nabaphakamisi bezinsimbi bonke badumile ngokuqhuma kwabo okunamandla.

Eqinisweni, akubona abadlali bezemidlalo kuphela, kodwa nabathandi bokuzivocavoca abavamile badinga amandla aqhumayo!

Ukuqeqeshwa kwamandla okuqhuma kungathuthukisa ukuzwela kwesimiso sezinzwa, kwandise ukuqashwa kwamayunithi emisipha, futhi kuhlele kangcono umsebenzi wemisipha.

Esikhathini esifushane, izivivinyo zamandla okuqhuma zivuselela amayunithi ezemidlalo aphezulu ukuze aqashe imisipha eminingi ekuqeqeshweni. Lokhu kusho ukuthi ungaphakamisa isisindo esiningi futhi uthole imisipha eminingi.

Ekugcineni, ukuvuselela uhlelo lwezinzwa ukuze uthole amayunithi okunyakaza angcono ngemva kokuqashwa. Uzosindisa kakhulu umsebenzi. Lapho uhlelo lwakho lwezinzwa luba bukhali, amandla akho, amandla okuqhuma kanye nemisipha kuzothuthuka!

Namuhla, ngingathanda ukwethula isenzo esihle kakhulu sokuqeqesha amandla okuqhuma: ukugxuma kwe-barbell slice squat.

Njengoba kuboniswe esithombeni: bamba isiqephu se-barbell ngezandla zombili bese ugxuma ngokugoba!

Lesi isenzo esihle kakhulu: uma siqhathaniswa ne-shoulder anti barbell, ukuqeqeshwa kwamandla okuqhuma kokuphakamisa izinsimbi kulula ukukufunda. Abadlali abaningi be-rugby ne-basketball phesheya basebenzisa lesi senzo ukuqeqesha amandla okuqhuma.

Kodwa-ke, ngaphambi kokuqeqeshwa ngamandla amakhulu, udinga ukuba namandla amahle emisipha kanye namakhono okugoba, kanye nekhono eliyisisekelo lokugxuma i-squat!

Okulandelayo inqubo yesenzo:

1. ukuma kokuqala ukuma: yima imilenze yakho ihlukaniswe ububanzi bamahlombe akho, bamba induku eceleni kwakho, gcina umgogodla wakho uzinzile futhi ungathathi hlangothi, bese ugcina umzimba wakho uqinile!

2. Bese ugoba kancane izinqe namadolo akho ukuze ugobe phansi kuze kube yi-1/2 yesimo sokugoba, ukuze umzimba wakho wonke ugcwale ukucindezeleka

3. Bese, ngokusebenzisa amandla anwebekayo agcinwe emisipheni esanda kwelulwa, qala ukuquleka bese ugxuma ngokushesha (usebenzisa ukubonakaliswa kokwelula, amalunga amathathu anwebeka phezulu ngesikhathi esisodwa, bese edabula phansi njengerokhethi ephakamayo ukuze iqedele ukusuka)

4. Ekumeni kokugcina, wehla ngokushesha bese ucindezela ingcindezi endaweni yokugoba ukuze ubuyele endaweni yokuqala!

Izinyathelo Zokuqapha:

1. Kufanele kube mnene futhi kuthule lapho ufika, okubonisa ukuthi sisebenzisa imisipha ngenkuthalo ukuze simunce ingcindezi, kunokuba sisebenzise imisipha kanye nezakhiwo zamalunga ezingasebenzi ukuze sithwale ingcindezi! Kunconywa ukuthi ingxenye engaphambili yonyawo iwele phansi kuqala bese iqhubekela esithendeni. Lesi sikhundla sivumela ukuthambisa, ukumunca nokukhulula ingcindezi!

2. Ungawabophi amadolo akho ngaphakathi. Gcina amadolo akho eqondene nezinzwane zakho!

3. Ungagxumi kakhulu, gcina umgogodla uqinile futhi ungathathi hlangothi, futhi ungagobi noma welule!

Icebiso lokugcina: Lesi isinyathelo esihle kakhulu. Kubantu abanesisekelo esithile sokuqeqeshwa, kunconywa kakhulu ukuthi basifake ohlelweni lokuqeqeshwa ukuze sikusize uthuthukise amandla okuqhuma kanye namandla emisipha!