Isithombe: Ukugxila kwe-barbell squat ejimini
Kushicilelwe: Agasti 4, 2025 17:34:47 UTC
Igcine ukubuyekezwa: Septhemba 28, 2025 22:38:00 UTC
Indoda enemisipha ejimini yesimanje yenza i-barbell squat enefomu elifanele, elizungezwe ama-kettlebell kanye ne-squat rack, ekhanyiswa ukukhanya kwemvelo okuthambile.
Focused barbell squat in gym
Ejimini eshelelayo, yesimanje egezwe ukukhanya kwemvelo okuthambile, umzuzu onamandla wamandla nokunemba uthathwa njengoba umsubathi ogxilile enza i-barbell squat enefomu elihle. Indoda, egqoke isikibha esimpunga esimnyama nesikhindi esimnyama se-athletic, ivelele uma iqhathaniswa nengemuva lendawo yokuzilolonga. Umzimba wakhe unomzimba omncane futhi unemisipha, ubufakazi bokuqeqeshwa okuhlelekile nokuzinikela. Wonke umsipha ubonakala ubambene njengoba ebambe i-barbell elayishwe kakhulu emhlane wakhe ongenhla, amapuleti esisindo nhlangothi zombili abenyezela ngobuqili ngaphansi kokukhanya okuzungezile. Ukubambelela kwakhe kuqinile, izindololwane zibheke phansi kancane, futhi ukuma kwakhe kuhle kwencwadi yokufunda—umhlane uqondile, isifuba sivulekile, futhi umgogodla uboshwe.
Usendaweni engezansi ye-squat, isikhashana esidinga kokubili amandla nokulawula. Amathanga akhe ahambisana nomhlabathi, amadolo agobe nge-engeli engama-degree angu-90 enembile, futhi izinyawo zitshalwe zaqina endaweni yokuzivocavoca eyenziwe ngenjoloba. Ukungezwani komzimba wakhe kuyabonakala, kodwa isimo sakhe sihlala sizolile futhi sigxilile, sibonisa isiyalo sengqondo esidingekayo ukuze enze lokhu kuphakamisa okuyisisekelo. I-squat ayikona nje ukuhlola amandla omzimba kodwa ukulinganisela, ukuhamba, nokugxila, futhi lesi sithombe sihlanganisa zonke lezo zici kuhlaka olulodwa, oluqandisiwe.
Indawo yokuzivocavoca emzungezile ihlotshiswe ngezinto ezisebenzayo nezisezingeni eliphezulu. I-squat rack eqinile imi ngemuva kwakhe, uhlaka lwalo lwensimbi luhlangana kahle nobuhle bezimboni zesikhala. Eceleni kodonga olungemuva, umugqa wama-kettlebell abekwe kahle, ngayinye inosayizi ohlukile nesisindo, okukhomba ukuguquguquka kokuqeqeshwa okwenzeka lapha. I-flooring yakhelwe ukuqina nokuphepha, ukuthungwa kwayo kwe-matte kuhlinzeka ngokudonsa kanye ne-cushioning ukusekela ukuphakamisa okusindayo nokunyakaza okunamandla.
Ukukhanyisa ekamelweni kumangalisa ngokukhethekile. Ukukhanya kwemvelo kuthulula kusuka kumafasitela amakhulu kuya kwesokunxele, kuveza izithunzi ezinde futhi kugqamisa amakhorashi omzimba womsubathi nezinto ezimzungezile. Lokhu kuhlangana kokukhanya nesithunzi kungeza ukujula nedrama esigcawini, kugcizelela ukushuba kwaleso sikhathi ngenkathi futhi kudala umoya ozolile, cishe wokuzindla. Ijimu izizwa iphila kodwa inokuthula-indawo lapho umzamo uhlangabezana nenhloso, futhi lapho wonke ummeli kuyisinyathelo esibheke enqubeni.
Lesi sithombe singaphezu kwesifinyezo sokujima—siwukulandisa okubonakalayo kwamandla, isiyalo, nokuphishekela ukusebenza kahle. Ithwebula ingqikithi yokuqeqeshwa kokumelana, lapho ukunyakaza ngakunye kwenziwa ngamabomu, umoya ngamunye kulawulwa, futhi ukuphakamisa ngakunye ukuvezwa kokuzimisela kwangaphakathi. Ifomu nomsubathi agxile kukho kusebenza njengemodeli yesu elifanele, okukhumbuza ababukeli ukuthi amandla eqiniso awakhiwe nje ngomzamo, kodwa ngokusebenzisa amakhono okunyakaza. Kungakhathaliseki ukuthi isetshenziswa emfundweni yokufaneleka, okuqukethwe okugqugquzelayo, noma ukufaka uphawu kwezemidlalo, inkundla ihambisana nobuqiniso nogqozi, imema abanye ukuthi bamukele inselele kanye nomklomelo wokuqeqeshwa ngokomzimba.
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