I-squat yangaphambili ingumnyakazo oyinselele futhi onenzuzo kakhulu ohluke kakhulu kuma-squats angemuva kanye nama-squats aphezulu. Ukukhahlela phambili kungasiza ukuthuthukisa indlela yokuphakamisa izinsimbi, kwakhiwe imisipha yomlenze namandla, futhi kukhiqize amandla engeziwe.
Indlela yokwenza i-squat yangaphambili? inqubo efanele
Ukubekwa Okufanelekile Kwe-Front Squat
Thatha indawo efanele ye-squat yangaphambili ngokubeka ibha phezulu ngaphezu kwamahlombe akho, uqinisekise ukuthi ibha ihlezi emahlombe akho kanye nesifuba esingaphezulu (ngenhla kwe-sternum yakho). Ukuma kufanele kube kude izindololwane ziphakame futhi isiqu siqine.
Sebenza ukuze uyibambe ngokugcwele ibha, kunokuvumela iminwe yakho nezihlakala zigoqeke (hyperextension).
yehla ku-squat
Njengoba ibha ehlezi endaweni yokubeka engaphambili, yehlela ku-squat ugcina i-pelvis yakho ingathathi hlangothi futhi isifuba siphezulu. Nciphisa ukuncika phambili kwe-torso, okuzobeka umthwalo omkhulu kuma-quadriceps.
Qiniseka ukuthi uhlezi esikhundleni sokuhlehlisa okhalo.
Sukuma
Uma usufike endaweni engezansi ku-squat yangaphambili, phusha unyawo lwakho lonke bese usukuma, ugcine umzimba wakho, isifuba, nezindololwane ziqondile.
Gcina amadolo akho engaphandle futhi phambili phezu kwezinzwane zakho, uvumele i-torso yakho ukuthi ihlale iqondile kunokuba uvumele ama-hips akho ukuba abuyele emuva ngokweqile. Lokhu kuzosiza ukugcina i-torso yakho imile futhi ama-quads akho ahlanganyele.
Izinzuzo ze-squat yangaphambili
inqwaba kane
Lokhu kunyakaza kungangeza amanani ekhwalithi yesisindo somzimba omncane ku-quadriceps futhi kuthuthukise ukuthuthukiswa komlenze nokusebenza kahle. I-squat yangaphambili ingasetshenziselwa ukukhulisa ukuthuthukiswa kwe-quadriceps namandla, njengoba ikhawulela ikhono lokusquat nge-engeli yangemuva evundlile kakhudlwana. Kalula nje, i-squat yangaphambili ikuphoqa ukuthi uhlale uqondile, okwenza ama-quad akho asebenze kanzima.
Ukwanda kokuzinza kwedolo elihlangene
Ukungabi namandla nokulawula kwe-quadriceps kungakhinyabeza ukugoba nokuhamba kwamadolo, kudale ukungalingani kokunyakaza okuphikisana nezinqulu, umgogodla, nasemaqakaleni.
Isicelo ukunyakaza ethize ezemidlalo
I-squat yangaphambili inokudlulela okuphezulu ekunyakazeni kokuphakamisa izinsimbi kwama-Olympic, ukuncintisana nokuqeqeshwa kokufaneleka okusebenzayo, imidlalo yokulwa, kanye nomsebenzi wezandla. Ngokuhlanganisa lesi sikwethi esilayishwe ngaphambili ezinhlelweni zokuqeqesha, ungakha amandla adingekayo ukuze wenze imisebenzi enzima kakhulu futhi ukhuthaze ukunyakaza okuqinile kwemishini ukunciphisa ukulimala nokuthuthukisa ukusebenza kukonke.
Yimiphi imisipha esebenzayo?
I-squat yangaphambili ihluke kancane kune-squat yangemuva ngenxa yendawo ye-bar endaweni yokubeka ngaphambili. Ukwenza kanjalo kushintsha umthwalo ngaphambi komugqa omaphakathi, okudinga ingemuva eliqinile elingaphezulu namaquadriceps ukuze kuqinisekiswe i-torso eqondile nokuma.
Ama-Quadriceps
Uma u-squat ngaphambili, umthwalo ubekwa phambi kwe-lift. Lokhu kuziphoqa ukuthi zigcine ukuma kwe-torso eqondile okudala iphethini ye-squat eqonde kakhudlwana.
umhlane ongenhla
Ukunyakaza kokulayisha okungaphambili kuphoqa ophakamisayo ukuthi agcine indawo eqondile ngakho-ke kusiza ukuqinisa ingemuva elingaphezulu. I-squat yangaphambili idinga ukuma kwe-torso eqondile ukuze kusetshenziswe kahle i-lift.
ama-erectors
I-erector spinae (imisipha yangemuva engezansi) kufanele isebenze nge-isometrically ukuze igcine ukuqina, ukuma kwe-torso eqondile ku-squat yangaphambili. Sesikushilo lokho, i-squat yangaphambili ivumela indawo eqondile ye-torso kune-squat yangemuva, okwenza lokhu kuhluka kube yisinqumo esihle uma ubheka ukwehlisa amandla okugunda emgogodleni we-lumbar uma kuqhathaniswa nebha ephansi noma i-squat yebha ephezulu. wakwenza ngendlela efanele).
U-Abs
Ngenxa yokuthi umphakamisi ubambe ibha ephambi kwakhe, udinga ukunqanda i-abs yakhe kanzima ukuze asukume. Futhi umnyombo kufanele uhlale unenkontileka kulo lonke ilifti.
Uchungechunge, izimpinda kanye nezincomo zohlelo
ukwakha imisipha
I-squat yangaphambili ingenziwa ngamavolumu aphezulu wokuqeqesha ukuze kwakhiwe isisindo somzimba namandla ayisisekelo. Ukufakwa kwezimiso ezithuthuke kakhulu zokuqeqesha isikhathi esingaphansi kwe-tension kungakhuthaza imiphumela ye-hypertrophic yokuqeqeshwa kwe-squat yangaphambili. Ukuze uqale, yenza amasethi amathathu kuya kwayisihlanu eziphindaphinda eziyisithupha kuya kweziyishumi nambili ngemithwalo emaphakathi ukuya esindayo. Izinga lokushisa, ukumisa isikhashana, kanye ne-eccentrics kungenziwa kulo lonke uhla olugcwele lokunyakaza ukuze kuvuswe ukulimala okwengeziwe kwemisipha kanye ne-hypertrophy.
Ukuze uthuthukise amandla
Ukuthuthukisa amandla omlenze nangemuva, abasubathi abaningi bangasebenzisa i-squat yangaphambili. Lo msebenzi ungaqeqeshwa ngemithwalo ephezulu kanye nezigaba eziphansi zokuphindaphinda uma amandla amakhulu kuwumgomo. Kubalulekile ukunamathela kumasu afanele ngaphansi kwemithwalo esindayo. Qala ngokwenza amasethi amane kuya kwayisithupha okuphinda okukodwa kuya kwezinhlanu ngomthwalo oyinselele.
Ukuthuthukisa ukukhuthazela kwemisipha
I-squat yangaphambili ingaba yindlela enhle yokwakha ukukhuthazela kwemisipha emhlane wakho, ama-quads, nemisipha eyinhloko. Iziphakamisi eziningi zingakhawulwa amandla angaphezulu nomgogodla ngesikhathi sokuqeqeshwa kokuphindaphinda okuphezulu. Uma umgomo uwukuthuthukiswa kwe-quadriceps nokubekezela, abaphakamisi bangase bafune ukushintshela kokunye, ukuvivinya umzimba okukhawulelwe okuncane okungalayisha kakhulu ama-quad ngaphandle kokukhawulwa ukukhuthazela okungaphezulu nomgogodla. Zama ukwenza amasethi amabili kuya kwamane okuphindaphinda okungu-15-20.
Kubalulekile ukuqaphela ukuthi isici esikhawulelayo phakathi nama-squats angaphambili asuselwa ku-rep aphezulu ingemuva namandla ayisisekelo nokubekezela.
Izinguquko ze-Squat zangaphambili
I-Zombie Front Squat
I-Zombie Front Squat empeleni iyi-squat engenazandla. Ukuze wenze lokhu, beka izandla zakho njengeZombie, ne-bar elinganiselayo kuma-deltoids angaphambili.
Lokhu ukuhluka okuhle kakhulu ukuqinisa indawo esebenzayo yangaphezulu yomzimba kanye nomzimba womzimba (uqondile) wabaphakamisayo abangase bancike kakhulu phambili ku-squat yangaphambili kanye/noma bathembele kakhulu ezingalweni zabo nezihlakala ukusekela umthwalo.
phumula i-squat
Lokhu kwenziwa ngendlela efanayo nokunyakaza kokumisa isikhashana okuningi. Kufanele wenze i-squat yangaphambili egcwele futhi ume ngezansi kwe-squat yangaphambili, ugcine kafushane indawo efanele kanye nokungezwani okuyisisekelo.
Lokhu ukuhluka okuhle kwabaphakamisayo abazabalaza ukubamba indawo ngaphansi kwe-squat yangaphambili kanye/noma labo abanamandla alinganiselwe omlenze wokusukuma kusukela phansi kwe-squat.
1 ¼ i-squat yangaphambili
Lokhu ukuhluka okwandisa umthamo wokuqeqesha we-squat, ngokuvamile ebangeni elibuthakathaka lokunyakaza. Ukuze wenze lokhu, kufanele wehlele ku-squat yangaphambili egcwele, ume amayintshi ambalwa, ubuyele phansi, bese ukhuphuka ngokugcwele uye endaweni yokuma. Le nhlanganisela yokugcwala kanye ne-¼ (i-squat ephansi) inyusa umthwalo ku-quadriceps.
Misa Ikhefu Kabili I-Front Squat
I-squat yokumisa okwesikhashana i-squat ene-pause eyengeziwe esikhundleni sobubanzi bokunyakaza. Nokho, lokhu kungahluka kuye ngomuntu kanye nomgomo.
I-squat yangaphambili ene-tempo
Ukwengeza i-tempo ku-squat kuyindlela enhle yokwandisa ukunyakaza kokunyakaza namandla okuma. Lokhu kungasiza abantu abazabalaza ukulahlekelwa isikhundla esingezansi noma bengeze ukugcizelela okwengeziwe ku-leg drive ku-squat yangaphambili.
Okuhlukile kuma-squats angaphambili
i-goblet squat
Lena inguqulo ebuyekeziwe ye-barbell front squat engenziwa ukusiza abaqalayo ukuthuthukisa indawo efanelekile ye-squat elayishwe ngaphambili. Ukwengeza, lokhu kuvivinya umzimba kungasetshenziswa ngemithwalo esindayo ukuze kwakhiwe amandla angemuva, ama-core, nama-quadriceps, afana ne-squat yangaphambili.
I-Zercher squat
Ifana ne-squat yangaphambili ngoba ibekela inselele amandla e-postural, ukuzinza komnyombo, futhi ihambisa umthwalo ngaphambili komzimba. Kulo mnyakazo, ubeka ibha ku-crook yezindololwane zakho esikhundleni se-rack yangaphambili.
ukuhlukana kwe-squat
Nakuba kungenziwanga ngokwesiko ngendawo yokubeka engaphambili (noma kunjalo, kungaba njalo), i-squat ehlukanisiwe iwumsebenzi omkhulu ohlangene wokwakha amandla e-quadriceps nesisindo semisipha. Lo msebenzi ungasetshenziswa njengokunyakaza kwesesekeli ukwandisa ukusebenza komzimba okungaphambili naphansi.
Hack squat
Umshini we-hack squat ungenye indlela enhle kune-squat yangaphambili, njengoba isiza ukugcizelela ukukhula kwe-quadriceps ngokusebenzisa ukugoba kwamadolo okwengeziwe. Lokhu kulungele abaphakamisi abadinga ukuthuthukiswa kwe-quad okungeziwe, kodwa kungase kukhawulwe ukuhamba, amandla aphezulu angemuva, noma inhlanganisela yakho kokubili. I-Hack squat ingenziwa kusetshenziswa i-tempos, ukumisa isikhashana, nokumisa kancane, njengama-squats angaphambili, ukukhulisa ukukhula ngempela.
I-Kettlebell Squat
Ama-squats e-kettlebell angaphambili erack aphindwe kabili ayindlela enhle yama-barbell front squats kulabo abangenakho ukufinyelela ku-barbell noma ababheke ukukhomba ukuqina okuhlangene kanye namandla angaphezulu angemuva. Ngokusebenzisa ama-kettlebell amabili, umphakamisi uphoqeleka ukuthi azinzise i-kettlebell ngayinye ngaphandle kwenye, okungasiza ukubhekana nanoma iyiphi i-asymmetry kumandla angenhla angemuva noma ukuzinza kwe-oblique/core okungenzeka kungabonakali ngenye indlela.