Sandbag Bearhug Squat, eo hape e bitsoang bere squat, ke mokhoa o mong o sebetsang ho squarl squat e ka pele. Li fapane ka hore li boetse li kenyelletsa palo e kholo ea mesifa ea 'mele e ikarabellang bakeng sa boemo bo nepahetseng ba projectile: deltas, biceps, trapeziums le forearm. Leha ho le joalo, boholo ba mojaro bo ntse bo le holim'a li-quadriceps le mesifa ea gluteal.
Boikoetliso bona bo amohetse lebitso le sa tloaelehang joalo, ka lebaka la ts'ebetso ea lona: semathi se tlameha ho etsa li-squats, se koale mokotla o boima kapa mokotla oa lehlabathe ka pel'a sona, o ts'oanang le ho ts'oaroa ha bere ea motho eo e mo hlasetseng. Empa li-biomechanics tsa boikoetliso li batla li ts'oana le li-squats tse ka pele, ka hona haeba u se morati e moholo oa tsona, re khothaletsa ho kenyelletsa li-squats tsa bere lenaneong la hau ho fapanya ts'ebetso ea koetliso hanyane.
Mokhoa oa ho ikoetlisa
- Tlosa mokotla kapa mokotla oa lehlabathe fatše ebe o o lokisa boemong ba sefuba joalokaha eka oa o haka ka matsoho. Otlolla mokokotlo oa hau, lebisa mahlo a hau ka pel'a hao, beha maoto a hao ka bophara ho feta mahetla a hao, 'me u behe likausi tsa hao hanyane mahlakoreng.
- Ho boloka mokokotlo oa hao o otlolohile le ho inhaling, theoha tlase. Boholo bo lokela ho ba bo tletse, empa hopola hore ka tlase mokotla ha oa lokela ho fihla fatše. Ikokobetse ho fihlela o ama manamane a hau ka li-biceps tsa hau, ntle le ho potoloha mokokotlo oa hau ho potoloha sacrum. Boima ba boima ba 'mele boikoetlisong bona bo bonyenyane, ka hona ha ho na tlhoko e khethehileng ea lebanta la liatleletiki le mangole a mangole.
- Ntle le ho fokolisa bere ea hau ebile u sa fetole boemo ba 'mele, ema ho ea boemong ba ho qala, u ntše moea. Ha a phahama, mangole a lokela ho tsamaea tseleng ea maoto, ho se joalo a se ke a ba tlisa kahare.
Mehahong e nang le squats ea bere
| Sandbag pro | Etsa mekotla e mekotla e 10 lehetleng, mapheo a 10 leoto le leng le le leng ka mokotla mahetleng, le li-squats tse 10 tse nang le mokotla. Likarolo tse 5 feela. |
| Leru | Etsa li-barbell tse 15, li-burpee tse 20, li-pull-up tse 15 le li-squats tse 20 tse nang le mokotla. Likarolo tse 3 feela. |
| Jameson | Etsa Sumo Deadlifts, 10 Box Jumps, le 15 Bear Sack Squats. Likarolo tse 4 ka kakaretso. |
