Ukuhlamba Front. ndlela yokusebenza

Uqeqesho kwi holo ezijolise ekukhuthazeni umzimba usempilweni kwaye ezintle. Ukuze kufikelelwe kule njongo, imisebenzi eyahlukeneyo kunye squats phambi yenye kakhulu ngempumelelo.

Kakuhle eli msebenzi

squats Front kunye Nge - akunto ngathi squats, ngexesha apho intonga ayikho ngasemva, njengesiqhelo kuba abantu abaninzi, yaye phambi - on top of izihlunu pectoral. Ngokungakumbi, i nomthwalo ezisisigxina phakathi ngaphambili umqadi imila- kunye clavicle. Izandla ngaloo ame phambi umntla kunye egosogoso "on."

Lo msebenzi ayikwazi kubizwa ngokuba lula. Abaninzi kwabo qeqesho eholweni, musani ukwenza lo msebenzi kuba becinga ukuba oko kungelula kakhulu. Kodwa ukuba kwakho kulento ndlela squats, ngoko oko kunokunceda ngempumelelo nefuthe phezulu quadriceps, apho oko aluve hip abonisa uba imilo elihle egobile.

Kubalulekile ukuqwalasela into yokuba phezulu quadriceps umthwalo umgangatho - kwakungelula, ngokuba le nxalenye esihlunwini ziyatyeba kakhulu kwaye yomelele ezantsi kwayo okanye embindini.

Enye inzuzo, leyo ibizwa ayibobuchule enjalo ezintle - kunciphise umthwalo kwi ezisezantsi emva kwaye sehlise umva kuthelekiswa kunye squats yamandulo. Ngaphezu koko, lo ukuhlamba ngaphambili iphuhlise amandla neziqhushumbisi kwaye inceda ukwandisa ukukhula kwezihlunu iyonke. Ngoko ke, lo msebenzi ngokuqinisekileyo kuhle ukuba siziphonononge.

Indlela ukwenza ukuhlamba phambi

Phambi kokuba uqalise ekuchopheni, kufuneka zicwangciswe kakuhle le bar (kwi ukuphakama yokubeka). Best kuba kwinqanaba egxalabeni. Oku kuya kuvumela ntofontofo ngokwentelekiso ukulungisa ingxaki emva umthambo.

ndlela ezibanzi Kuthathela uye waba babemile, yaye intonga ibekwa phezu phambi deltoids. Kubalulekile ukuba ambathe wanga nomthwalo wakhe. Iinyawo kufuneka ibe zamagxa-ububanzi ngaphandle neenyawo zakho hip-ububanzi ngapha equalized. Buyela kufuneka igcinwe ngqo, oku kubalulekile. Ivela kule ndawo kwaye iqalisa ukuhlamba ngaphambili.

Ukuze ukulungisa bar ngexesha umthambo kufuneka ubeke izandla zakho phezu yamfikela ngexesha elifanayo. Kubalulekile ukujonga ukuma iingalo - mababe eyayingqalene emgangathweni. Oko kukuthi, kwimeko lungabanjwa oluchanekileyo bar abasayi kukhangela phantsi phambili.

Xa ezi meko azaliseke iqala ngqo ukuhlamba ngaphambili. Emva kokususa bar evela amanqwanqwa isakhelo kufuneka ukuba bafudukele amanyathelo 1-2 umva, ungegqithi. Kuyimfuneko ukuba ukunikela ingqalelo, kuba xa besebenza kunye namatye amakhulu ukuba kuya kuba nzima kakhulu, ingakumbi emva kokuba umthambo lugqityiwe. Kufuneka ukuba kude ngokwaneleyo ukuba akufuneki angqamane kunye nesakhelo ngexesha squats. Kulo mzekelo, iinyawo ezi zamagxa-magxa.

Ngaphezu koko, ukususela yokuqala ukuqinisekisa uqhagamshelwano iingalo intonga, kufuneka wenze uhlale-ups, kwaye nzulu kangangoko kunokwenzeka. Desirably, angela phakathi namathole incopho imilenze omkhulu ngaphantsi kwama-90 °. Kulo mzekelo, ukuba akukho amava, ungakhathazeki kakhulu unenzondelelo enkulu. Ngexesha ukuhlamba kwakhona uxabisa yemveliso umoya ukuphumla. Kubalulekile ukukhumbula ukuba mfushane ngaphambili kufuneka kwenziwe ume echanekileyo. Kumisa ngexesha uhlalele-ups ayikwazi ingohlulwa ukusuka emgangathweni. Kanjalo, musani batyedi entloko.

Xa ingongoma esezantsi sifikelelwayo, kuyimfuneko ukwenza unqumamo encinane kunye abahluza izihlunu imilenze, kuquka quadriceps, tyhala umzimba wakho ukuba esibondeni, ekugqibeleni agqibileyo endaweni yaso yesiqhelo.

amacebiso aluncedo

Ukuhlamba frontalnyy- ke kumsebenzi inokwenziwa xa ingekho i bar, nangona yayo ukusetyenziswa ngumba ophambili. Kwafakwa dumbbells ukuba kufuneka uthathe njengokubamba njengesiqhelo, iingalo uncrossed. Kulo mzekelo, amagxa Isasazeka ngokubanzi kancinci. Ezintendeni kufuneka ibhekiswe phezulu kwaye yaze yangxenga ifuthe lomanyano iingalo emacaleni.

Iyavakala ukwenza lo msebenzi phambi esipilini, ngoko ke kulula wasebenza ngokusebenzisa indlela ezintle. Kwaye phezu kwaso (technology) kufuneka sibeke ugxininiso olulodwa ngenxa squats kakuhle kakuhle kubangela ngqo luxhomekeke khona.

Ngelo Inqanaba lokugqibela le-msebenzi, ngexesha sitsibe phezulu, musa onokolula ngokupheleleyo amadolo akho babemile. Oku kususa inkxamleko evela inyonga ulithumele omzimba. Ngoko ke, lo umda kwindawo ukunyuka imfuneko gcina amadolo kancinane kruthu, ukugcinwa umthwalo imisipha.

Ke inani kophindo, kufuneka babale bonke ngamnye. Kodwa ukuba sithethe ngayo ngomgangatho avareji, ungakwazi ukuqala nge-3 iiseti 6-12 milembelele, kuxhomekeke nemeko yobume bempilo yakhe.

Njengokuba umthwalo bahambisa

Omnye wemibuzo yokuqala ezinokuthi wabuza ngabo enze ukuhlamba ngaphambili - yintoni ukusebenza izihlunu ngexesha lo msebenzi?

Nalu uluhlu lwe zezihlunu, leyo zilayishwe kolu hlobo wahlala-ups:

1. phambi womlenze - i quadriceps.

- umsipha medial;

- lateral;

- ngqo;

- Interim ebanzi yinxalenye esinqeni.

2. Le emva womlenze.

- hamstrings (umsipha zomfana);

- semimembranosus imisipha ;

- semitendinosus.

3. gluteus maximus.

Njengoko ubona, i squats ngaphambili kunceda ngokomgangatho imilenze umthwalo.

Indlela ukwandisa umthwalo

Abo babeye ukuba benze ukuchopha ngaphambili, kubhetele ukuba ukwanda umthwalo ngeveki, kunye nenyanga. Zama ukuba ubunzima enkulu angafanele nto, kuba uya umonakalo ukusebenza buciko. Oku ngakumbi kwenzeka wabaqalayo.

Ukuba usondela inkqubo lokusekwa amanani ngokuchanekileyo, kuyimfuneko ukuquka kwinkqubo yoqeqesho le yesiqhelo zihleli-ups, akazange ahlale kuphela ngaphambili. Ezi umzimba kufuneka mzuzu. Ngokomzekelo, xa ukuhlamba rhoqo le-bomthwalo, kuyimfuneko ukuba ushintshele ngaphambili aze abaleke iinyanga ezimbini ukuya kwezintathu. Kwakhona, nibuyele ezakudala.

alternation olunjalo luya kuvumela umthwalo ngokupheleleyo zonke izihlunu imilenze, yaye ngokukhawuleza kakhulu ukufikelela intsebenzo entsha amandla.

iimpazamo eziqhelekileyo

Impazamo yokuqala anokuthi zivunwe engenamava - kukuba ukukhangela phezulu okanye ezantsi ngexesha msebenzi. Njengoko kukhankanyiwe ngasentla, kufuneka ukuba abheke phambili. Kungenjalo kukho umngcipheko zokulahleka eseleyo zawa. Ngenxa yoko, ukongeza nobunzima zengqondo kunokonakalisa amadolo, njengoko kuya kufuneka ukuba kuwa phambili.

bar ukulahlekelwa ngexesha umthambo kunokubangela akulingani umva. Xa kukuthi ngqo, umthwalo kukuthi ngokungachanekanga kwasasazwa, kwaye kukho i-risk yokuba yokwenzakala okanye a yokuwa.

Thintela ofunekayo isiphumo ukuze ukuchopha kunye nokuphungulwa awo. Ezinye wabaqalayo, benenjongo ukunciphisa umthwalo, ukuhlamba nzulu ngokwaneleyo. Ngenxa yoko, le quadriceps ayikho ukwenza ngumthwalo weempahla okanye wezitya. Kodwa kulo mzekelo, ekuqaleni akukho sizathu ukwenza lo msebenzi onjalo. Ukuhlamba imfuneko olunzulu - an ulawulo umnqwazi.

Kuba lowo squats phambi ezifanelekileyo

Lo msebenzi osemqoka uluncedo kakhulu abo lokukhula eliphezulu kwaye, ngenxa yoko, kunzima ne ukufunda kwemilenze. Ukuze ufumane iziphumo ezintle, kufuneka usebenzise ububanzi ubuninzi yokubeka.

Olu hlobo wahlala-ups esihambelana kwabo bafuna ukumpompa phezulu imilenze, kodwa emva enomqolo obuhlungu kwaye uyasokola ziintlungu ezisezantsi umva. Kodwa ukuze uphephe iingxaki, ingakumbi abanamava uqeqesho, ukuba ufuna ukusebenzisa eyahlukileyo i encinane weight yaye kugxininiswa ngakumbi ithekhinoloji.

Kucacile ukuba, phambi ezintle - yinto elungileyo nefanelekileyo umthambo, lowo akufanele ilibaleke abo baza kwenza hle umfanekiso.