Li-squats tsa Goblet li boetse li bitsoa likoti tsa goblet, ka lebaka la phetolelo ea lentsoe ho tsoa ho Senyesemane: "goblet" - "goblet". Ka 'nete, haeba u sheba semathi se etsang boikoetliso bona, ho bonahala eka se ntse se kokotetsa se tšoere senoelo matsohong a sona. Ea bobeli e bapaloa ke kettlebell, dumbbell, pancake e tsoang ho barbell le litekanyo tse ling tse ntlafalitsoeng. Mokhoa oa ho ts'oara projectile matsohong o ts'oana le motsamao oo mohloli a ts'oereng moputso oa hae ka ona.
Li-squats squats ke eng 'me li loketse mang?
Cup Squat ke boikoetliso bo botle ba ho sebetsa abs, glutes, maoto le mokokotlo oa hau. Matsoho a fumana mojaro o tsitsitseng. Kahoo, 'mele oohle o kentse letsoho mosebetsing, e leng ho bontšang ho ikoetlisa ha boikoetliso. E thusa ho futhumatsa mesifa pele ho boima bo boholo. Ka thuso ea eona, o ka ruta baatlelete ba qalang ho squat ka nepo, ha ba ntse ba boloka mokokotlo o otlolohileng. Squat ke sa mang?
- Ba qalang ba tla ithuta ho tsoa kahara sekoti ka lebaka la mosebetsi oa letheka, ntle le ho sutumetsa makoana morao, le ntle le ho koba 'mele pele;
- Hape, mokhoa oa "goblet squat" ou lumella ho ruta baatlelete ba sa tsoa qala ho hema ka mpeng le ho ts'oara boralitaba maemong a sa tsitsang. Haeba u etsa boikoetliso ka nepo, ho seng joalo u ke ke ua atleha;
- Basali ba rata likoti tsa 'mankhonthe bakeng sa bokhoni ba bona bo boholo ba ho kenya mekotla hantle.
- Bakeng sa banna, li-squats tsa kettlebell e tla ba boikoetliso bo botle ba tšehetso pele ho koetliso ea matla.
- Nako le nako, mokhoa oa ho itlopa o sebelisoa ho ts'ebetsong ea litsebi le ho phahamisa kettlebell.
Ke mesifa efe e amehang ho squat squat?
Kahoo, ha re shebeng hore na ke mesifa efe e sebetsang nakong ea boikoetliso:
- Likoti le li-quadriceps li amohela mojaro o moholo;
- Mahareng - hamstrings, soleus shins;
- Matšoao a mpa a sebetsa e le li-stabilizers (khatiso e rarahaneng);
- Li-biceps tsa matsoho, lits'oants'o tsa ka pele tsa deltas le brachialis li fumana mojaro o tsitsitseng.
Joalokaha u bona, li-squats tsa kettlebell li na le thuso ho banna le basali, hobane li u lumella ho jara mmele o felletseng. Ha re boneng hore na ho na le likhetho life bakeng sa ts'ebetsong.
Liphetoho tsa squats squash
Ho na le mefuta e fapaneng ea boikoetliso bona, 'me re tla li thathamisa kaofela.
- Li-squats tsa khale tsa khale li etsoa ka kettlebell, ha boima bo lokela ho ba bo lekaneng - e le hore li-squats tse 25-30 li sebetse hantle. Haeba o khona ho etsa palo ena ea li-reps habonolo ntle le ho ikutloa o felloa ke moea, o kanna oa eketsa boima.
- Baatlelete ba bang ba khetha ho bapala squats ka li-kettlebells tse peli mahetleng a bona. Mofuta ona o nkuoa o le thata ho feta ha o bapisoa le oa khale, o o lumella hore o sebelise mesifa ea mokokotlo le mahetla.
- Baatlelete ba bang ba tsoetseng pele ba squat ka kettlebell, empa ha ba e tšoare ka mohele, empa ka 'mele o mosesane, ba beha mojaro matsohong.
- Ka papiso le li-subspecies tsa khale, li-squats tse nang le dumbbell li sebelisoa;
- Goblet squatting le kettlebell ka morao e nkuoa e le phapang e jang nako e ngata haholo, moo mojaro oa mesifa e shebiloeng o eketsehang haholo;
- Hape ho na le mefuta e fapaneng ea li-squats ka leoto le le leng - tse loketseng feela baatlelete ba nang le boiphihlelo.
- Banana ba rata haholo ho etsa mats'oafo a likoti ba sebelisa mokhoa oa sumo - ka boemo bo pharalletseng, ha kettlebell e ka ts'oaroa sefubeng le matsohong a otlolohileng lipakeng tsa maoto. Ke mesifa efe e sebetsang ha u lula le kettlebell lipakeng tsa maoto? Mesifa ea marakoana le mokokotlo oa serope li amohela karolo ea tau mojaro. Ke ka lebaka leo mafumahali a thabileng ho sotha likhahla tsa bona ka phapano ena.
Mokhoa oa ho etsa
Joale ha re boneng hore na re ka squat joang ka kettlebell ka nepo re sebelisa mokhoa oa goblet, re sekaseka mekhabiso eohle ebe re thathamisa liphoso tse tloaelehileng:
- Mothati: ho ts'oara kettlebell ka hara rack.
Projeke e robala fatše ka pela moatlelete. Ea morao-rao e sekama hanyane ka lebaka la ho koba lenonyeletso la letheka ebe e nka kettlebell mahlakore ka bobeli ka matsoho ka bobeli. Ebe o inama ka noka, oa otloloha, empa maoto a hae a lula a kobehile mangoleng. Projectile e behiloe boemong ba sefuba.
- Mothati: sebaka sa projectile.
Boima "joalokaha eka" bo robala sefubeng, bo hatella fatše ka boima ba eona. Motsotso ona o bohlokoa haholo - haeba o ts'oara projectile feela ka matla a matsoho a hau, o ke ke oa latela mokhoa ona ka nepo. Ka nako e ts'oanang, 'mele o lula o otlolohile, o sa khelohe mokokotlong o ka tlase, ka hona, o hloka ho jara bohareng ba' mele, empa eseng sefuba ka bosona. Leka ho "ts'oara" maikutlo ana hang, 'me mathata a mang a ke ke a hlaha. Morao le abs li lula li le thata nakong eohle ea boikoetliso, mahetla a mahetla a bokelloa.
- Mothati: botsitso.
Hang ha o nka khetla mme o e beha sefubeng sa hau, ha ho hlokahale hore o qete hang-hang. Tsitsisa boemo ba 'mele oa hau - kettlebell e lokela ho lula e tsitsitse, e sa leketlise hofeta kapa e thellisoa. Etsa bonnete ba hore boima bo arolelitsoe ka ho lekana lipakeng tsa setsi sa mmele le matsoho.
- Mothati: squat.
Atolosa maoto a hao a pharaletse hanyane ho feta mahetla a hao, sotha menoana ea hau hanyane. Ha u ntse u hula moea, butle-butle qala ho squat, o khumama mangole. Ea morao-rao e sheba nqa e le 'ngoe le likausi. Se ke oa itšetleha ka pele. Sebakeng se tlaase-tlaase, noka e lokela ho fihla sefofaneng se ka tlasa mangole, 'me hantle-ntle, lirope li kopane le mahlahahlaha. Ha u ntse u tsoa, ema ka thata feela ka lebaka la matla a maoto (ntle le ho lahlela noka, ho sotha 'mele, tsitsipano mokokotlong). Metsoako le li-abs li maemong a phahameng ka ho fetisisa.
Liphoso tse tloaelehileng
Li-squats tse nepahetseng tse nang le kettlebell ka pel'a hau ha li atlehe hanghang ho bohle. Liphoso tse atileng haholo ho theknoloji ke:
- Ho tšoara kettlebell ka matsoho a otlolohileng kapa feela ka lebaka la matla a matsoho - sena se ka lematsa manonyeletso le methapo;
- "Under-squat" - ha semathi se tšaba ho theola noka ka tlasa sefofane sa mangole. Tabeng ena, mojaro oa mesifa e shebiloeng e nyane, mme ntlha eohle ea li-squats tse ka pele tse nang le kettlebells e fokotsoe ho fihlela ho zero;
- Maoto a kentsoe ka ho ts'oana - ho tlola holimo ha li-ligamente le lengole la lengole;
- Ho kheloha mokokotlong, ho hlahisa noka - ntlheng ena, mokokotlo o etsa mosebetsi oohle bakeng sa mesifa e shebiloeng;
- Push e tsoang sebakeng se tlase e tletse likotsi tsa mokokotlo, mangole;
- Boima bo sa lekanang ba projectile bo etsa hore boiteko bohle ba hau e be ba lefeela.
Melemo le likotsi tsa mats'oafo a likoti
Kahoo, re hlophisitse mokhoa oa ho etsa squats squash, joale re tla fumana hore na hobaneng li le molemo hakana:
- E kenya letsoho ho thehoeng ha sebōpeho se setle ka hara mara le lirope;
- E o lumella hore o laole boleng ba mesifa ea mpa;
- E fana ka molumo oa mesifa, e o lumella ho ba le mohopolo oa mamello;
- E thusa ho beha mokhoa o nepahetseng oa li-squats tsa khale;
- Ntlafatsa boemo ba 'mele;
- Ka mokhoa o nepahetseng, ba hlahisa motsamao o kopaneng;
- Baatlelete ba se nang monyetla oa ho etela boikoetliso ba tla ananela ho ikoetlisa ka mokhoa o fapaneng, hobane o ka etsoa hae, o sebelisa boima bo fumanehang - sethala sa lehe se nang le lehlabathe, dumbbell, jj.
Na squats e ka etsa kotsi?
- Li ke ke tsa thusa ho pompa haholo, ka hona, baatlelete ba sebetsang ka thata ho li phethela ba tla khathala lefeela. Ho joalo, ba tla ba mamello ho feta 'me molumo mesifa, empa e le hore ea bobeli ho hōla, o lokela ho sebetsa ka boima ba' mele.
- Haeba mokhoa oa ho etsa kettlebell squats o sa lateloe, ho na le kotsi ea ho lemala mangoleng, mokokotlong, maqaqailaneng;
- Leha ho le joalo, boikoetliso bo ka lematsa 'mele haeba u bo ikoetlisa ka lipehelo tse fapaneng:
- Likotsi le mafu a methapo le manonyello a maoto le matsoho;
- Maloetse a tsamaiso ea mesifa;
- Matla pathologies tsamaiso ea pelo le methapo;
- Boimana;
- Ka mor'a lefu la pelo le stroke;
- Glaucoma;
- Kamora ho buuoa ka mpeng;
- Ho ikutloa u sa phutholoha, ho tšoaroa ke hlooho;
- Ho ruruha, sefuba, feberu;
- Ho mpefala ha liso tse sa foleng;
- Joalo-joalo (Re tšepa masene a hao).
Joale, joale o tseba ho etsa mokoti squat ka li-kettlebells, re ts'epa hore ba tla nka sebaka se tiileng lenaneong la hau la koetliso. Haeba ka mabaka a mang u sa khone ho li etsa, leka ho khutlisetsa squat e ka pele, "squat" ea "hack", "mochini oa" Smith, deadlift, katoloso ea leoto la mochini, "press" ea leoto. Ha u khetha mokhoa o mong, qala ho tsoa boemong ba hau ba bophelo le lebaka leo ka lona u sa khoneng ho qhekella mokhoeng oa goblet.
