ʻO nā squats ketletbell Goblet no nā kāne: pehea e squat pono ai

Kāhea ʻia ʻo Goblet squats he mau squats goblet, mahalo i ka unuhi ʻana o ka huaʻōlelo mai ka ʻōlelo Pelekania: "goblet" - "goblet". ʻOiaʻiʻo, inā ʻoe e nānā i ka mea haʻuki e hana nei i kēia haʻuki, me he mea lā ke kīkī nei ʻo ia me kahi kīʻaha i kona mau lima. Hoʻokani ʻia ka hope e ka kettlebell, kahi dumbbell, kahi pancake mai ka barbel a me nā mea kaupaona i hoʻomaikaʻi ʻia. ʻO ke ʻano o ka hopu ʻana i ka pume i nā lima e like me ka neʻe a ka mea lanakila e paʻa ai i kāna makana.

He aha nā squats goblet a no wai lākou e kūpono ai?

ʻO ka Cup Squat kahi hoʻomaʻamaʻa maikaʻi loa no ka hana ʻana i kou abs, nā glute, nā wāwae, a me nā mea nui. Loaʻa nā lima i ka ukana kūpaʻa. No laila, pili ke kino holoʻokoʻa i ka hana, e hōʻoiaʻiʻo ai i ka laulima o ka hoʻoikaika kino. Kōkua ia i ka hoʻomehana ʻana i nā mākala ma mua o ka hāpai nui ʻana. Me kona kōkua, hiki iā ʻoe ke aʻo i nā ʻōlapa hoʻomaka e squat pololei, ʻoiai e mālama pololei i ke kua. No wai ka squat?

• E aʻo ka poʻe hoʻomaka i ka puka ʻana i waho o ka squat goblet ma muli o ka hana o nā pūhaka, me ka ʻole e hoʻokuli i nā kī i hope, a me ka piʻo ʻole o ke kino i mua
• Eia kekahi, ʻo ka ʻenehana squat goblet e ʻae iā ʻoe e aʻo i nā ʻōlapa novice i ka hanu ʻana i ka ʻōpū a paʻa i ka kaomi i kahi kūlana paʻa mau. Inā hana pololei ʻoe i ka hoʻoikaika kino, inā ʻaʻole ʻoe e kūleʻa;
• Makemake nā wahine i nā squats goblet no ko lākou hiki ke hoʻoili pono i nā kī.
• A no nā kāne, lilo ka kettlebell squats i mea hoʻoikaika nui ma mua o ka hoʻomaʻamaʻa ikaika.
• ʻO ka hapanui pinepine, hana ʻia ka ʻenehana goblet i ka crossfit ʻoihana a me ka hāpai kettlebell.

He aha nā mākala e pili ana i ka squat goblet?

No laila, e nānā i kahi e hana ai nā mākala i ka wā o ka hoʻoikaika kino:

• Loaʻa i nā puʻupuʻu a me nā quadriceps ka ukana nui;
• ʻO ke kula kiʻekiʻe - nā ʻūhā ʻūhā, hoʻomālamalama ka ʻaila;
• Ke hana nei nā mākala o ka ʻōpū ma ke ʻano he stabilizers (press press);
• ʻO nā biceps o nā lima, nā pūʻali mua o nā delta, a me ka brachialis e loaʻa i kahi ukana kūpaʻa.

E like me kāu e ʻike ai, he mea pono nā squat kettlebell no nā kāne a me nā wahine, no ka mea, ʻae lākou iā ʻoe e hoʻouka i ke kino holoʻokoʻa. E ʻike pehea nā koho i laila no kā lākou hoʻokō ʻana ..

Nā ʻano o nā squats goblet

Aia nā ʻano like ʻole e pili ana i ka hana ʻana i kēia hoʻolālā, e helu mākou iā lākou āpau:

1. Hana ʻia nā squats popo goblet me ka kettlebell, ʻoiai e lawa pono ke kaupaona - i mea e holo pono ai nā squats 25-30 a hiki i ka palena. Inā hiki iā ʻoe ke hana maʻalahi i kēia helu o nā reps me ka ʻole o ka hanu, pono paha ʻoe e hoʻohui i kekahi kaumaha.
2. Makemake kekahi mau ʻōlapa e hana i nā squats me ʻelua kettlebells ma ko lākou poʻohiwi. Manaʻo ʻia kēia ʻano he ʻoi aku ka paʻakikī, i ka hoʻohālikelike ʻana me nā mea kahiko, ʻae iā ʻoe e hoʻohana pū me nā mākala o ke kua a me nā poʻohiwi.
3. Kūleʻa kekahi mau ʻōlapa holomua me kahi kettlebell, akā ʻaʻole paʻa ia e ka lima, akā na ke kino convex, e hoʻonoho ana i ka ukana ma nā lima.
4. Ma ka hoʻohālikelike me nā subspecies kahiko, hana ʻia nā squats goblet me kahi dumbbell;
5. ʻO Goblet squatting me ka kettlebell ma hope o ke kua i manaʻo ʻia he ʻano luhi manawa nui, kahi e hoʻonui nui ai ka ukana ma nā mākia i hoʻopaʻa ʻia.
6. Aia kekahi ʻano like ʻole o ia mau squats ma ka wāwae hoʻokahi - kūpono wale no nā mea ʻaleʻale ʻike.
7. Makemake nui nā kaikamahine i ka hana ʻana i nā lung goblet me ka hoʻohana ʻana i ke ʻano sumo - me ke kū ākea o nā wāwae, ʻoiai ka kettlebell e hiki ke hoʻopaʻa ʻia ma ka umauma a me nā lima kīkākā ma waena o nā wāwae. He aha nā mākala e hana ke kuʻi ʻoe me ka kettlebell ma waena o kou mau wāwae? Loaʻa i nā mākala o ka ʻūhā a me ka hope o ka ʻūhā i ka ʻāpana o ka liona o ka ukana. ʻO ia ke kumu e hauʻoli ai nā wahine e lūlū i kā lākou mau puʻupuʻu me kēia ʻano.

ʻEnehana hoʻokō

I kēia manawa e ʻike pehea e squat ai me ka kettlebell me ka hoʻohana pono ʻana i ke kiʻina goblet, kālailai i nā nuances a pau a helu i nā hewa maʻamau:

• ʻO ke kahua: e hopu ana i ka kettlebell i kahi paʻa.

Aia ka papahana i ka papahele i mua o ka poʻe haʻuki. Hana ka mea hope i ke kuli iki ma muli o ke kūlou ʻana i ka hui pūhaka a lawe i kahi kettlebell mai nā ʻaoʻao ʻelua me nā lima ʻelua. A laila hoʻohuli ʻo ia i ka pelvis, hoʻopololei, akā kūlou iki kona mau wāwae i nā kuli. Kau ʻia ka papahana i ka pae o ka umauma.

• ʻO ke kahua: kahi o ka papahana.

ʻO ke kaupaona "me he mea lā" e moe ana i ka umauma, kaomi iā ia me kona kaupaona. He mea nui loa kēia manawa - inā ʻoe e paʻa i ka papahana wale nō me ka ikaika o kou mau lima, ʻaʻole hiki iā ʻoe ke hahai pololei i ke ʻano. I ka manawa like, kū pololei ke kino, me ka ʻole o ka deflection ma ka ʻaoʻao i lalo, no laila, pono ʻoe e hoʻouka i ke kikowaena o ke kino, akā ʻaʻole ka umauma ponoʻī. E hoʻāʻo e "hopu" i kēia manaʻo i hoʻokahi manawa, a ʻaʻole e ala hou aʻe nā pilikia. Noho paʻa ke kua a me ka abs ma loko o ka hoʻoikaika kino, hui pū ʻia nā piko poʻohiwi.

• Kahua: stabilization.

Ke lawe ʻoe i ka pūpū a kau i kou umauma, ʻaʻole pono ʻoe e heʻe koke. E hoʻokūpaʻa i ke kūlana o kou kino - e noho paʻa ka kettlebell, me ka ʻole o ke kau ʻana a me ka heʻe ʻana. E nānā pono e kaʻana like ʻia ke kaumaha ma waena o ke kikowaena o ke kino a me nā lima.

• Kahua: squat.

E hohola i kou mau wāwae a ākea ma mua o kou poʻohiwi, e hoʻohuli iki i kou manamana wāwae. Ke hoʻohenehene ʻoe, hoʻomaka lohi e squat, kūlou i kou mau kuli. Nānā ka mea hope i ke ala like me nā kākini. Mai hilinaʻi i mua. Ma kahi haʻahaʻa, pono ka pelvis i kahi mokulele ma lalo o nā kuli, a kūpono, pili nā ʻūhā me nā ʻāʻā. I kou hāpai ʻana, kū pololei i luna wale no ka ikaika o nā wāwae (me ka hoʻolei ʻole ʻana i ke pelvis i luna, ke kuhi ʻana i ke kino, ka pīhoihoi ma ke kua). Kūleʻa ka hope a me ka abs i ka hiki.

Hewa maʻamau

Pololei nā squats me ka kettlebell i mua ou ʻaʻole holomua koke no nā mea āpau. ʻO nā hewa maʻamau i ka ʻenehana nā:

• ʻO ka paʻa ʻana o ka kettlebell i nā lima kīkoʻo ʻia a i ʻole ma muli wale nō o ka ikaika o nā lima - kēia ala hiki iā ʻoe ke hōʻeha i nā hono a me nā liga;
• "Under-squat" - ke makaʻu ka mea haʻuki e hoʻohaʻahaʻa i ka pelvis ma lalo o ka mokulele o nā kuli. I kēia hihia, he liʻiliʻi ka ukana ma nā mākia māka, a hoʻemi ʻia ke kiko holoʻokoʻa o nā squats mua me ka kettlebells i ka ʻole;
• Hoʻokomo ʻia nā wāwae i ka like - overstrain o nā ligament a me ka ami o ke kuli.
• Deflections i ka iwi kuamoʻo, protruding pelvis - i kēia hihia, hana ke kua i nā hana āpau no nā mākia i hoʻopaʻa ʻia;
• Hoʻopili kahi puka kipaku mai lalo i ka ʻeha o ka iwi kuamoʻo, nā kuli;
• ʻAʻole lawa ka paona o ka papahana i mea ʻole kāu mau hoʻoikaika ʻana.

ʻO nā pōmaikaʻi a me nā pōʻino o nā lung lung goblet

No laila, ua hoʻokaʻawale mākou i ke ʻano o ka hana ʻana i nā squats goblet, a laila e ʻike mākou i ke kumu o ka waiwai o ia mau mea:

1. Hāʻawi i ka hoʻokumu ʻana o kahi kiʻi nani i nā puʻupuʻu a me nā ʻūhā;
2. ʻAe iā ʻoe e hoʻouka qualitative i nā mākala o ka ʻōpū;
3. Hāʻawi i ke kani muso, ʻae iā ʻoe e hoʻomohala i kahi ʻano o ke ahonui;
4. Kōkua e kau i ka ʻenehana kūpono o nā squats kahiko;
5. Hoʻonui i ke kūlana;
6. Me ka ʻenehana kūpono, hoʻomohala lākou i ka neʻe like;
7. ʻO nā poʻe haʻuki i loaʻa ʻole ka manawa kūpono e kipa aku ai i ka hale hoʻoikaika kino e mahalo i ka maʻalahi o ka hoʻoikaika kino, no ka mea hiki ke hana ʻia ma ka home, me ka hoʻohana ʻana i kahi kaumaha i hoʻomaikaʻi ʻia - he eggplant me ke one, dumbbell, etc.

Hiki i nā squats goblet ke hana ʻino?

1. ʻAʻole lākou e kōkua i ka pauma nui ʻana, no laila, makehewa ka luhi o ka poʻe haʻuki e hana ikaika ana e hoʻopau. ʻAe, e lilo lākou i mea kūpaʻa hou a me nā mākala kani, akā i mea e ulu ai ka hope, pono ʻoe e hana me nā kaupaona kaumaha.
2. Inā ʻaʻole e ukali ʻia ke ʻano no ka hana ʻana i nā squat kettlebell, aia ka makaʻu o ka hōʻeha i nā kuli, kua, kuʻekuʻe wāwae.
3. Eia naʻe, hiki i ka hoʻoikaika kino ke hōʻeha i ke kino inā hoʻomaʻamaʻa ʻoe iā ia me nā contraindications:

• Nā hōʻeha a me nā maʻi o nā ligament a me nā hono o nā wāwae a me nā lima;
• Nā maʻi o ka ʻōnaehana musculoskeletal;
• Nā pathologies koʻikoʻi o ka ʻōnaehana cardiovascular;
• Hapai keiki;
• Ma hope o ka puʻuwai puʻuwai a me ka hahau ʻana;
• Glaucoma;
• Ma hope o nā hana ʻōpū;
• Manaʻo maikaʻi ʻole, ʻeha poʻo;
• Hoʻonā, anu, kuni;
• Hoʻonui i nā maʻi maʻi;
• Etc. (Lana ko mākou manaʻo i kou manaʻo).

ʻĀnō, ʻānō ua ʻike ʻoe i ka hana pono ʻana i ka squat goblet me ka kettlebells, lana ko mākou manaʻo e kūpaʻa lākou i kāu papahana hoʻomaʻamaʻa. Inā no kekahi kumu ʻaʻole hiki iā ʻoe ke hoʻomaʻamaʻa iā lākou, e hoʻāʻo e hoʻololi i ka squat mua, ka squat hack, ka mīkini ʻo Smith, deadlift, mīkini wāwae wāwae, kaomi wāwae. Ke koho ʻana i kahi ʻē aʻe, e hoʻomaka mai kou kūlana olakino a me ke kumu e hiki ʻole ai iā ʻoe ke squat i ka hana goblet.

E nānā i ka wikiō: Bowflex 840 Kettlebell. Goblet Squat (Iulai 2025).