Hook-ups kule Simulator: okufanele inqubo ukukhishwa kanye nezincomo

Hook ups bengafani evamile ukuthi lapho enza la umzimba saveza quadriceps kangcono futhi esinembile wahosha ingxenye yabo lateral.

Ngenxa lesi sici zalezi umzimba balusebenzisa kanjani ukwakha quadriceps futhi ucije le lateral imisipha hip, nakho, kwenza kube ukubonisa ngokucacile okuningi ukwehlukanisa phakathi hamstrings futhi quadriceps.

Izici

Hook-ups kule Simulator kukhona okwakhayo ingqondo umzimba eyenzelwe balifundisise izingxenye lateral we quadriceps. Ziyakwazi efanelekayo ngokulinganayo Wabasaqalayo nabagijimi abanolwazi. Ngokuvamile, lezi squats kuyenziwa ukuze ezintathu noma ezine amasethi 8-12 izindlela, ngemva umlenze cindezela noma squats. Hook-ups - uzivivinye ekahle kakhulu yokuba abantu abenza gxuma eliphezulu, eside, egijima, football, volleyball nezinye ithimba lezemidlalo.

abulawe efanele

Yima Simulator futhi bamelele emahlombe ngaphansi ezinamasondo, elise phezulu. Ngokuqina kubuyela emuva kuze kube nensimbi. Sabalalisa izinyawo zakho ehlombe-ububanzi ngaphandle, edonsa izinyawo kancane phambili ukuze sesiseduze onqenqemeni engenhla yesikhulumi. Phakathi umsebenzi imilenze kufanele kancane ibheke emadolweni. Chin ukukhiya parallel platform esifubeni ukugcina okuqondile bese ubamba e ukungezwani ngaphandle balikhipha nasezinguqulweni ukusekelwa. Buciko squats e umshini hook, ungakhohlwa silondoloze ukugoba yemvelo okhalweni.

Khokha umoya, ukubamba umoya wakho futhi kancane wehlise ngokwakho kuze kwamathanga akho parallel yesikhulumi. I amadolo kufanele akha engela kwesokudla. Namanje ubambe umoya wakhe, esishubile le quadriceps uqine (kodwa ngaphandle dash) liyaphuma. Lifting kufanele kube phambili Hlala-ups, ie, umsebenzi kwenziwa njengenye ukunyakaza okuqhubekayo. Lapho kuyoba ukunqoba siyisinqumo esinzima kunazo zonke ingxenye, ungenza kunomoya okhishwa ngamakhala.

izincomo

Hook ups kufanele kwenziwe ngokubheja unyawo ububanzi futhi ekwandiseni amasokisi phandle. Kulokhu, iningi umthwalo ziyokuwa ngqo phambi kwamathanga, kuyilapho izibunu, emuva ngemuva kwamathanga zikhishwa cishe ngokuphelele, kodwa quadriceps kuphela uya ukuzuza. Hook-ups kule Simulator - kuba umsebenzi angawodwa. Ngakolunye uhlangothi, kuba iphutha lakhe, kodwa lesi sici kungabuye kubhekwe inzuzo njengoba squats uhlelo kangaka iye yasetshenziswa ngempumelelo ukunwetshwa ngempumelelo phambi kwamathanga projection. Ukuze wenze lokhu udinga uqondanisa izinyawo zakho side by side futhi kuhambisana nomunye. Ukushintsha ukuma kwabo, siya umthwalo ngqo izingxenye elingaphandle quadriceps.

Indlela yokugwema ukulimala ngesikhathi umsebenzi

Ukuqeda kungenzeka umonakalo kwamadolo futhi musa overload ngemuva, udinga ukubeka ngokucacile izinyawo zabo ngaphansi okhalweni - phakathi endaweni yesikhulumi, noma eduze usiko kwangaphakathi. Ngaphezu kwalokho, isikhundla akusona isifiso njalo zokudonsa kusukela ukwesekwa esifubeni. Ukuze athobele lo inqubo efanele umsebenzi futhi musa Dabula ngemuva ukusekelwa, kungenzeka sicabange ukuthi nenza squats emdulini. Icindezelwa ngokumelene indiza ngangokunokwenzeka futhi sehla up and down. Lokhu ngeso kuzokusiza ufunde indlela imisipha okhalweni ugodle zakho ziqonde kulo lonke indlela.

izinzuzo

Hook-ups - umsebenzi ephephile kuka squats, njengoba enguqulweni yakamuva, udinga kakhulu enyakazayo umzimba phambili futhi ukuguqa yakho. Ngenxa yalokho, imisipha emuva senyonga ukuthi babiza inyonga kwamajoyinti, welula ngangokunokwenzeka bese uzama ukushintshanisa hip phambili, okubangela ukuqoqa emhlane. Lokhu ngeke kwenzeke lapho umsebenzi uhlobo "hook". Squats ngenxa yalokho abathola uyingozi ngaphezulu.

Lapho squats kokwenza hook umthwalo ligxile quadriceps kungaphezu obungenza ngayo ejimini Smith squats. Ngo samuntu samanje ikakhulukazi wasebenza yangaphandle ikhanda quadriceps. Qaphela ukuthi ukuhamba ngezinyawo ku-edge engenhla yesikhulumi kwandisa umthwalo phezu engxenyeni engenhla quadriceps. Futhi aphansi uhlala phansi, kulapho beyobe behileleke imisipha gluteal, kodwa umthwalo imisipha ukusebenza ngeke kushintshe.

Amacebo eziwusizo

Khumbula umoya okwesikhashana, njengoba kuyokusiza ugcine up imisipha okhalweni. Uma uthatha umoya kwesikhathi, ingcindezi ngaphakathi ebeleni uzokwehla falls emgogodleni ukuzinza. Futhi umuntu akakwazi noma kunjalo zephuze ngesikhathi esinzima, ngokushesha liphuma khona. Ohlangothini ukunyakaza kumele ishintshwe ngokushesha, kodwa ngaphandle dash.

Hook ups (isithombe abaqeqeshwayo ethulwa ngenhla) indlela efanele - kuwumsebenzi hhayi kuphela nzima futhi kukhandle, kodwa futhi inqubo ubuhlungu (ekuqaleni). Kufanele ukhumbule ukuthi imisipha jika umlenze - akuyona into efanayo, isibonelo, webele. Singasho ukuthi kule umsebenzi into ebaluleke kakhulu - ke yikhono ukusebenza, zokunqoba amakhono abo. Ngakho-ke, it is a hook ups kukhona umzimba ephumelela kunazo zifezeke kunemisipha yomlenze. Lolu hlobo ukuqeqeshwa owasungula Georg Gakkenshmidt - abadumile amaningi iqhawe futhi urekhode umnikazi e weightlifting okuphambili kanye nempi yokulwa isiFulentshi.

Ukuphumelela ukuqeqeshwa!