Hook-ups kwi lo mshini: ubuchule uphumezo olululo kunye neziphakamiso

Hook-ups ezi yahlukile eqhelekileyo ukuba xa usenza le mithambo ezihambe quadriceps ngcono yaye zichanile wakhuph inxalenye yabo esemacaleni.

Ngenxa kule inkalo le mithambo abazisebenzisayo ukuze ukwakha quadriceps kwaye ingamelana osecaleni izihlunu inyonga, nto leyo, yenza oko kubonisa kakhulu ngokucacileyo ngakumbi ukungcola phakathi hamstrings kunye quadriceps.

iimpawu

Hook-ups kwi lo mshini ke imithambo engqondweni formative eyenzelwe isifundo ngokucokisekileyo iinxalenye zisecaleni quadriceps. Ukuba zilungele ngokulinganayo kwabasaqalayo kunye neembaleki anamava. Ngokuqhelekileyo, ezi squats lwenziwa ngenxa ezintathu okanye ezine Iiseti 8-12 iindlela, emva kokuba cinezela umlenze okanye squats. Hook-ups - msebenzi zilungele ukuba abantu bekwi ngokutsiba ephakamileyo, ende, ukubaleka, ekhatywayo, ibhola yevoli kunye nezinye nemidlalo yamaqela.

uphumezo olululo

Yimani lo mshini kwaye kufakwe amagxa phantsi izileyi, ingabekwa phezulu. Aqine tyhala emva nensimbi. Twabulula iinyawo zenu zamagxa-ububanzi ngaphandle, bawurhuqa iinyawo kancinci phambili ukwenzela ukuba isondele ukuya kwikona engentla eqongeni. Ngexesha lo msebenzi imilenze kufuneka maxa kancinci emadolweni. Chin lock umfuziselo neqonga umntla ukugcina tye uze ubambe kwi kwempixano ngaphandle kokususa kwi ngenkxaso. Yenza squats e kumatshini umlobothi wakho, musa ukulibala ukugcina ukugoba yemvelo esinqeni.

Thatha umoya, ukubamba umoya wakho ngokucotha ndazithoba wena de kwamathanga zakho eyayingqalene eqongeni. Emadolweni kufuneka ibe esinekona sasekunene. Inamathele umoya wakhe, ixesha quadriceps kwaye womelele (kodwa ngaphandle dash) liphume. Ukuphakamisa kufuneka ibe nokuqhubeka wahlala-ups, oko kukuthi, kwenziwa umsebenzi njengenye intshukumo ngokuqhubekayo. iya kubeyisa Xa le nxalenye inzima, ungenza zingumphunga.

izincomo

Hook-ups kufuneka kwenziwa ngokubeka unyawo ngokubanzi kunye nokwandisa iikawusi phandle. Kulo mzekelo, uninzi umthwalo uya kuwa ngqo kwi phambi emathangeni, ngelixa ngeempundu, emva umva emathangeni kokupapashwa phantse ngokupheleleyo, kodwa quadriceps ohamba kuphela ukuba baxhamle. Hook-ups kwi kuyi - yinto umthambo ekwanti. Kwelinye icala, akukho tyala lakhe, kodwa lo msebenzi osemqoka unokuba nako kunganikwa ingqwalasela i inzuzo njengoko squats eso sicwangciso sele isetyenziswe ngempumelelo ukwanda olululo ngaphambili emathangeni uqikelelo. Ukuze wenze oku kufuneka ukubeka ecaleni iinyawo zakho ecaleni kwaye ingqamene omnye komnye. Ukutshintsha isikhundla sabo, sisiya umthwalo ngqo kwiindawo olungaphandle quadriceps.

Indlela ukunqanda ukulimala umthambo

Ukuze ukuphelisa kungenzeka umonakalo kwamadolo kwaye musa ukuyilayisha ngasemva, kufuneka ukubeka ngokucacileyo iinyawo zabo phantsi esinqeni - phakathi kweqonga, okanye kufutshane elunxwemeni zalo. Ngaphezu koko, ukuma ayikho umnqweno rhoqo ukuba zirhwiqilize kwinkxaso umntla. Ukuvumelana ubuchule esichanekileyo imithambo kwaye musa ndiziqhawule ngasemva inkxaso, kuyenzeka kwakhona ukucinga ukuba wenza squats eludongeni. Licinezelwe ngokuchasene moya kangangoko kunokwenzeka kwaye ezitshibilizayo phezulu phantsi. Le ngeso kuya kukunceda ufunde ukuyekelela indlela izihlunu esinqeni uze ugcine umva wakho kulo ndlela.

buhle

Hook-ups - umthambo ikhuseleke ngaphezu squats, njengoko oko uguqulelo oludlulileyo, kufuneka kakhulu ukuthambeka umzimba phambili, bagobe amadolo akho. Ngenxa yoko, izihlunu emva womlenze nca inyonga nedolo amalunga, ziyatsalwa njenge kunokwenzeka kwaye uzame ukutshintsha-hip phambili, ibangela ukuqoqa emhlane. Oku akuyi kwenzeka xa uhlobo umthambo "hook". Squats ngenxa yesi sizathu kuthathwa yingozi kakhulu.

Xa squats enza hook-umthwalo lujolise quadriceps ingaphezulu kunoko ubuya ku ejimini Smith kunye squats. In lwalo langoku asebenza ikakhulu quadriceps intloko yangaphandle. Qaphela ukuba intshukumo yonyawo ukuya kwikona eliphezulu iqonga kwandisa umthwalo nakumphezulu quadriceps. Kwaye ke ezisezantsi uhlale phantsi, kokukhona baya kubandakanyeka izihlunu gluteal, kodwa umthwalo imisipha akayi kutshintsha.

amacebo aluncedo

Khumbula ukuba umoya-wayibamba, njengoko oko kuya kukunceda ugcine up imimoya izihlunu ezinqeni. Ukuba uthatha umoya ngaphambi kwexesha, uxinzelelo ngaphakathi esifubeni lifinyele kuwa uzinzo umqolo. Kwaye akukho mntu kuyo nayiphi na imeko kulibaziseka ngexesha elinzima, ngoko nangoko liphuma. Indlela intshukumo kufuneka itshintshwe ngokukhawuleza, kodwa ngaphandle dash.

Hook-ups (abaqeqeshwa photo uchazwe apha ngasentla) indlela echanekileyo - ayikho nje umsebenzi nzima yaye ndidiniwe, kodwa inkqubo kabuhlungu (ekuqaleni). Kufuneka ukhumbule ukuba izihlunu swing umlenze - hayi into efanayo, umzekelo, webele. Sinokuthi kulo msebenzi eyona nto ibalulekileyo - oko ukukwazi ukusebenza, zokoyisa izakhono zabo. Ngoko ke, oko igwegwe-ups ezi uqheliso isebenzayo ukusebenza ngaphandle izihlunu umlenze. Olu hlobo loqeqesho owasungula Georg Gakkenshmidt - abaziwayo ezininzi yintshatsheli kunye irekhodi isiphatho weightlifting kunye ukulwa isiFrentshi.

Impumelelo yoqeqesho!