Litsela tse 6 tsa ho qhekella ho fosahetse

Litaba

• 1. Bothata: Mahetla a hao le mokokotlo li phutholohile.
• 2. Bothata: Mangole a hao a khumamelana.
• 3. Bothata: Ha ho mohla u squat ka tlas'a parallel.
• 4. Bothata: U lekile mofuta o le mong feela oa squat.
• 5. Bothata: U robala hang ka beke.
• 6. Bothata: Mangole a hau a feta menoana ea hau.
• Tlhahlobo bakeng sa

Li-squats tsa khale ke e 'ngoe ea li-ton-ton tse ntle ka ho fetisisa ho potoloha, ho latela lipatlisiso tsa ACE Fitness. Empa haeba u sa tsebe ho etsa li-squats ka nepo, ha u sebelise hantle motsamao ona oa ho haha ​​mesifa.

Hlahloba liphoso tsena tse tšeletseng tse tloaelehileng tsa ho qhekella 'me u ithute ho li lokisa.

1. Bothata: Mahetla a hao le mokokotlo li phutholohile.

Ntle le tsitsipano e nepahetseng mahetleng a hao le ka morao, squat eohle ea hao e senyeha: U pota-potile mokokotlo oa hao, u lahleheloa ke taolo, 'me ntle le ho khona ho phahamisa boima bo fokolang, u boetse u ipeha kotsing ea ho tsoa kotsi, ho bolela Tony Gentilcore, CSCS, matla. mokoetlisi oa Boston, Massachusetts. Ha e le hantle, 'mele oa hau o lebala ho etsa li-squats.

Tokiso: Hula mahetla a hao fatše le hammoho. Phetoho ena e bonolo e tla kopanya mantlha ea hau mme e thibele 'mele oa hau hore o se ke oa fetoha loosey-goosey, Gentilcore o re. U tla tšoha hore na u tla ikutloa u le matla hakae. Ho feta moo, ka ho petetsa li-blades tsa mahetla a hao hammoho, u etsa shelofo e nyenyane ka morao mahetleng a hao e loketseng barbell. Haeba u ntse u etsa li-squats tsa morao (u na le barbell ka morao mahetleng a hao), tsepamisa maikutlo ho hula bar ka har'a sethala seo se senyenyane. E tla u thusa ho boloka mahare a mahetla a tiile nakong eohle ea motsamao, o re.

2. Bothata: Mangole a hao a khumamelana.

Mangole a kentsoeng ka mahahapa ke lets'oao la hore lirope tsa hau tsa kantle li haelloa ke matla, ho bolela Gentilcore. 'Me haeba u lumella mangole hore a kene, u tla eketsa ho se leka-lekane ha mesifa. (E amanang: Leka Koetliso ena e sebetsang hantle ea metsotso e 5 ea serope)

The Fix: Ho tiisa maoto a hau fatše ho ka u thusa haholo ho boloka mangole a hau moo a lokelang ho ba teng, o re. Nka boemo ba "tripod", ho etsa bonnete ba hore boima ba hau bo arotsoe ka ho lekana tlas'a monoana oa hau o moholo, monoana o monyenyane le serethe. Ebe u iketsa eka u leka ho jala fatše pakeng tsa maoto a hau. Sutumelletsa maoto a hau fatše le kantle ho mahlakore. Maoto a hau ha aa lokela ho sisinyeha, empa o lokela ho utloa tsitsipano e itseng lethekeng la hau. Seo se tla u fa botsitso bo eketsehileng hore mangole a hau a se ke a oela, Gentilcore o re.

3. Bothata: Ha ho mohla u squat ka tlas'a parallel.

"Ho na le mohopolo o moholo o fosahetseng oa hore ho lla ka tlase ho ntho e tšoanang ho fosahetse mangole a hau. Seo ke leshano ka botlalo," Gentilcore e re. "Haeba u se na mathata a lengole, ho qhekella ka botebo ho phetse hantle 'me ho ka matlafatsa mangole." Ho feta moo, li-squats tse tebileng li sebetsa likarolo tsa li-glute tsa hau tse sa tebang tse sa sebetseng.

The Fix: Squat ka tlase kamoo o ka khonang hantle. Botebo bo loketseng bo tla fapana le mosali e mong le e mong. Empa, ka kakaretso, o lokela ho squat ho fihlela bokaholimo ba serope sa hau bo le ka tlase ho lengole la hau, Gentilcore o re. Ho sa le joalo, ha feela u ikutloa u phutholohile 'me u le taolong, u ka theoha le ho feta, ho bolela Nick Tumminello, mong'a Univesithi ea Performance le sengoli sa Koetliso ea Matla bakeng sa Tahlehelo ea Mafura. Hopola feela, squats ha ea lokela ho utloisa bohloko le ka mohla. Haeba li utloisa bohloko, ke 'mele oa hau o u bolellang hore u fetole tsela eo u li etsang ka eona.

4. Bothata: U lekile mofuta o le mong feela oa squat.

Li-squats li tla ka libopeho le boholo bo fapaneng - joalo ka basali ba li etsang, ho bolela Gentilcore. U na le li-squats tsa morao, li-squats tse ka pele, squats, likoti tsa plyometric, lenane le ntse le tsoela pele.

The Fix: Kopanya phapang ea hau bakeng sa liphetho tse phahameng. Le ha mofuta o mong le o mong oa squat o tla etsa lintho tse makatsang 'meleng oa hau o tlase, phapang e ngoe le e ngoe e hatisa mesifa e fapaneng, joalo ka mesifa ea hau ea mahetla kapa glute medius, aka lehlakore. Etsa phapang e fokolang bekeng e 'ngoe le e' ngoe (re rata tsena tse 12!) 'Me u tla fumana melemo ea tsona kaofela, o re.

5. Bothata: U robala hang ka beke.

Ha u lula u lula hangata, ho tla nka nako e teletsana ho bona litholoana, ka mokhoa oa ho betla mesifa le mafura a phatsimang, Gentilcore e re, leha o tseba hantle ho etsa squats hantle. Li-squats li sebetsa hantle haholo: Li sebetsa mesifa e mengata ebile li chesa lik'hilojule tse ngata ho feta motsamao o fe kapa o fe.

Tokiso: Ho fumana mokhoa o monate pakeng tsa ho ikoetlisa le ho ikoetlisa ka ho feteletseng, thunya ho etsa li-squats makhetlo a mabeli ho isa ho a mararo ka beke, o re. Ka letsatsi le leng, phahamisa litekanyo tse boima bakeng sa li-reps tse fokolang feela. Ka letsatsi le leng, phahamisa litekanyo tse bobebe bakeng sa li-reps tse ka bang 12. Haeba u nka qeto ea ho eketsa letsatsi la boraro moo, leka phapang e fapaneng ea squat, o re. (Related: Mona ke Seo Beke e leka-lekaneng ka ho Fetisisa ea Boikoetliso e shebahalang e le Joang)

6. Bothata: Mangole a hau a feta menoana ea hau.

Ha mangole a ntse a tsoela pele ho feta menoaneng ea hau, ha u ntse u hatella manonyeletso a mangole haholoanyane. Haeba u na le mangole a thata, seo se ka bolela kotsi, Tumminello o re. (Fumana mekhoa e meng ea boikoetliso ho leka haeba u na le mangole a opang.)

The Fix: Boloka mangole a hau a tsamaellana le menoana ea hau ea maoto. Le hoja ho lokile ka ho feletseng haeba mangole a hao a atolosa lisenthimithara kapa tse peli ka pel'a menoana ea hau, ho tsepamisa maikutlo ho li boloka ka mor'a menoana ea hau ke tsela e bonolo ea ho etsa bonnete ba hore ha u qetelle u isa lintho hole haholo, o re. "Ka nepo, letheka la hau le lokela ho khutlela morao joalo ka ha mangole a hau a ea pele," Gentilcore e re.

Tlhahlobo bakeng sa