Amandla okuziqhelanisa nomdibaniso kukuba badibanisa iintshukumo ezimbini kunye nokusebenzisa amaqela amaninzi emisipha ukuba ahambe ngokugqibeleleyo. Cinga ngokuhlala phantsi koxinzelelo lwamagxa kunye neempumlo zecala kwii-biceps curls. Kodwa ngaba kukho ikhompawundi engaphantsi kakhulu enokongezwa kuluhlu? I-kettlebell goblet squat curl.
I-goblet igcina ingqibelelo yakho ime nkqo, ngelixa i-squat ikuvumela ukuba wolule isinqe sakho kwaye womeleze ii-biceps zakho. USam Becourtney, i-DPT, i-CSCS, i-physiotherapist eNew York, uqhekeze indlela yokugqibezela indibaniselwano yezenzo ezingezantsi. Emva koko, funda ngakumbi malunga nezizathu zokuba silikhoboka lomthambo womzimba opheleleyo kunye neempazamo eziqhelekileyo ekufuneka siziphephe.
Kulabo abangenakho ukuguquguquka kwe-hip okanye amandla angundoqo okugcina i-squat xa besenza i-biceps curls, ukongeza isitulo esiphantsi okanye ibhokisi kwi-squat kulungiso olulungileyo. Endaweni yokugcina i-squat, hlala esitulweni kwaye wenze i-curl. Oku kukunceda ujolise kwiqela elifanayo lemisipha ngenkxaso eyongezelelweyo.
U-Becourtney uthi nabani na onembali ye-back back, i-hip okanye i-biceps iintlungu okanye ukwenzakala kufuneka awuphephe lo msebenzi.
Njengawo nawuphi na umthambo owenziweyo, i-kettlebell goblet squat curls inokunyusa amandla akho kunye nokutsha kweekhalori. Kodwa Nazi izizathu ezizodwa zokuba eli nyathelo libalasele:
U-Becourtney uthe, kodwa eyona nto iphambili kulo msebenzi kukuba igxininisa i-quadriceps, enkosi kwicandelo le-squat lomsebenzi.
Kungenxa yokuba xa uhleli phantsi, beka ubunzima phambi komzimba wakho kwaye ujolise umphambili wemilenze yakho, hayi amanqatha kunye nemisipha xa ubunzima busemva kwakho.
I-goblet ikwanceda ukonyusa amandla asisiseko kunye nozinzo, ngakumbi xa ugoba ubunzima bakho okanye ukude kuwe. U-Becourtney wongeze ukuba undoqo wakho kufuneka usebenze nzima ukugcina umzimba wakho ophezulu uzinzile kwaye unengcambu. Ukukunceda ukuba uphephe ukwenzakala, ungaguqulela lo msebenzi kubomi bemihla ngemihla ngelixa ushukumayo kwaye uphakamisa izinto ezinzima.
I-squat kulo msebenzi ilungele kakhulu ukuvula umzimba ongezantsi. "[Eli nyathelo lilungele abantu] abanesinqe esixineneyo, kwaye bafuna indlela yokuyivula ngaphandle kokuchitha ixesha elininzi besenza imithambo yenyonga eguqukayo," utshilo uBecourtney.
Iinqe zakho zenziwe ngeseti yezihlunu (i-hip flexors) ephambi kwethambo lesinqe sakho. Ezi zihlunu zihlala ziqinile kwaye ziqinile ngenxa yemisebenzi yemihla ngemihla enjengokuhlala edesikeni okanye ukuqhuba imoto. Kodwa ngokuka-Becourtney, ukuhlala kwindawo ephantsi kwaye ucofe iingqiniba zakho emadolweni kunokubonelela ngokuzolula kwe-hip flexors yakho ukulwa nezi ziphumo zibi.
I-biceps curl kulo msebenzi inokuziva inzima ngakumbi kuba awunaso isiseko senkxaso efanayo naxa umi. Ngokucinezela iingqiniba zakho emadolweni, uyabeka uxinzelelo kwii-biceps zakho.
Nangona i-goblet squat inokuzisa izibonelelo ezingenakuphikiswa kuwo wonke umzimba, ukusetyenziswa gwenxa kwale fomu kunokunciphisa ifuthe lale nyathelo, okanye okubi kunokubangela ukwenzakala.
Xa uphakamisa into enzima, umqolo wakho ongaphezulu kunye namagxa aqala ukugoba ukuya ezindlebeni zakho. U-Becourtney uthe le nto ibeka intamo yakho kwindawo engonwabisiyo kunye nolwazelelo. Awufuni ukuba intamo yakho ibe nzima ukuhambisa i-kettlebell.
Uthe, sebenzisa ubunzima obulula kwaye ujonge ekugcineni amahlombe akho phantsi nasemva nangaphandle kweendlebe zakho. Ukongeza, gxila ekugcineni isifuba sakho siphezulu kwaye siphuma.
Ngokuka-Becourtney, nokuba umile okanye ujija ii-curls, ufuna ukunqanda ukujija iingalo zakho. Xa usebenzisa amandla engalo yakho, uphulukana nezibonelelo ezininzi zomthambo weebiceps.
Thatha i-kettlebell elula kwaye ulawule ubunzima ngangokunokwenzeka. Uthe ukugcina iingqiniba zitshixiwe endaweni ukunceda ukunqanda ukujija kwentsimbi.
U-Becourtney uthi ukuthoba isantya somthambo esisezantsi (ome njengesiqhelo) somthambo kuvumela izihlunu zakho ukuba zisebenze ixesha elide nangakumbi, ngaloo ndlela zonyusa amandla akho onke. Squat phantsi imizuzwana emine, ukulawula isantya kangangoko kunokwenzeka.
Ngokuka-Becourtney, ukongeza oomatshini bokushicilela besifuba kulo msebenzi kunokukunceda ujolise emagxeni akho kunye nesifuba-ukongeza, inokwenza umsebenzi wakho ophambili ube nzima. Xa uphakama kwi-squat, tyhala i-kettlebell kude nesifuba sakho, ngokuhambelana nomhlaba. Emva koko, yibuyisele kubude besifuba ngaphambi kokuqala isikwere esilandelayo.
U-Becourtney uthe ngexesha lokujija, tyhala amadolo ngaphandle kancinci, emva koko ususe iingqiniba emilenzeni ukuze utshise undoqo. Ngaphandle kwenkxaso yethanga, iingalo zakho zixhomekeke kumandla asezantsi okugoba i-kettlebell ukuya kude nasemzimbeni wakho.
Copyright © 2021 Leaf Group Ltd. Ukusetyenziswa kwale webhusayithi kuthetha ukwamkelwa kweLIVESTRONG.COM imigaqo yokusetyenziswa, umgaqo-nkqubo wabucala kunye nomgaqo-nkqubo welungelo lokushicilela. Izinto ezibonakalayo kwiLIVESTRONG.COM zenzelwe iinjongo zemfundo kuphela. Ayifanelanga ukuba isetyenziselwe ukubambela iingcebiso zonyango, ukuxilongwa okanye unyango. ILIVESTRONG luphawu lwentengiso olubhalisiweyo lweLIVESTRONG Foundation. ILIVESTRONG Foundation kunye ne-LIVESTRONG.COM azikhuthazi naziphi na iimveliso okanye iinkonzo ezibhengezwe kwiwebhusayithi. Ukongeza, asizukukhetha wonke umthengisi okanye intengiso evela kwisiza-iintengiso ezininzi zibonelelwa ziinkampani zentengiso zomntu wesithathu.
Ixesha Post: Jul-25-2021