ʻO ka squat ketletbell kōmi

ʻO nā mea pāʻani CrossFit, i ʻole e ʻeha mai nā hana monotonous e like me ka make make a i ʻole ka press Arnold i ke aʻo ʻana, e hoʻāʻo e hoʻohui mau i nā ʻano i kā lākou papahana. ʻAʻole like me ke bodybuilding a me ka powerlifting, kahi e hoʻohana ʻia ai nā mea hoʻomaʻamaʻa like mai kēlā makahiki a kēia makahiki, aia he mau haneli o nā papahana ʻano ʻē a me nā hana like ʻole ma CrossFit e hana i ka hana hoʻomaʻamaʻa hoihoi a kū hoʻokahi. ʻO kekahi o kēia mau hana kumu i hoʻohana ʻia i ka wā o nā hana Crossfitos he inoa ʻano ʻē kona - goblet squats. He aha lākou, he aha nā pono a me ke ʻano kūpono no ka hana ʻana i kēia ʻano hoʻoikaika - e haʻi mākou iā ʻoe i kēia ʻatikala.

ʻO ka mea mua e pono ʻoe e hoʻomaopopo - no ke aha i kapa ʻia ai nā squats he goblet? ʻO nā mea āpau e pili ana i ka unuhi pololei o "kīʻaha", ʻo ia hoʻi. ke hāpai ʻana i ka umekaumaha o kekahi kinona palena ʻole me kahi kikowaena i hoʻoneʻe ʻia. Mahalo i kēia ua loaʻa iā lākou kahi kaulana i ke komohana.

Nā keu pono o ka hoʻoikaika kino

He kuʻikahi ka squat goblet ma waena o ka squat gym gym a me ka loea ʻoi loa ke kaupaona. Ua hele pololei lākou i CrossFit mai nā papahana hoʻomaʻamaʻa no ka hāpai ʻana kettlebell.

ʻO nā squats Goblet me kahi kettlebell, no ka laʻana, he hopena paʻakikī a ʻo ia ka kokoke loa i nā kūlana o ka hāpai ʻana i nā kaupaona me kahi kikowaena o ka umekaumaha.

He aha ka maikaʻi o nā squats goblet ma mua o nā ʻano hoʻoikaika kino?

• ʻO ke kūʻana o kahi ukana kūpaʻa ma nā biceps, trapezium a me nā mākala ākea.
• ʻO ke kumu nui. Hāʻawi nā mea hui pū i nā loaʻa testosterone hou aʻe, a no laila ʻoi aku ka ulu ʻana o ka fiber i nāʻiʻo.
• ʻO ka hiki ke hoʻomohala i ka ikaika ma muli o nā kikoʻī o ka hana.
• Ka laulā nui o ka hoʻokō. Mahalo i kēia, hana ʻia nā quad a me nā mākala gluteal i kahi hohonu loa, a ʻo ka mea nui loa i kēlā mau kihi a lākou e hana maʻamau ʻole.

Hoʻohui, ka wikiwiki o ka hoʻoikaika kino, hui ʻia me kahi ʻano koʻikoʻi loa, hoʻomōhala ʻaʻole wale ka hoʻomanawanui ʻana i ka ikaika, akā nā ʻōuli wikiwiki hoʻi. Ma muli o kēia, pono nui kēia squat ʻaʻole wale no ka hoʻomākaukau ʻana no kahi squat koʻikoʻi, a i ʻole ka hoʻomaʻamaʻa lima, akā no ka hoʻomohala ʻana i ka wikiwiki holo.

He aha nā mākala e holo?

Me ka hoʻokō pololei ʻana o ka squat goblet, ʻaneʻane pili nā hui puʻupuʻu nui āpau. Eia kekahi, eia nā hono o ke kumu.

• kāʻei poʻohiwi;
• hui dorsal;
• nā pūʻulu wāwae.

Mahalo i kēia paʻakikī, i hui pū ʻia me nā push-up maʻalahi mai ka papahele, hiki i kēia hoʻoikaika ʻana ke hāʻawi i ka ulu mau ʻana o nā pūʻulu muscle āpau no kahi manawa lōʻihi. Kūlohelohe, e like me nā hana maʻamau ʻē aʻe, koi ʻia i kahi elaboration hou aʻe i nā ʻano hoʻokaʻawale e hana maikaʻi ʻia ma hope o ka papahana kumu.

Me ka luhi mua o nā mākala - ʻaʻole hiki ke hoʻokō i ke ʻano o nā squats goblet ma muli o ka hoʻonui ʻana o ka ukana static ma nā mākala o ka ʻaoʻao haʻahaʻa, a hiki i nā ʻeha a me nā micro-dislocations o ka ʻaoʻao haʻahaʻa.

ʻAʻole hōʻike ʻia nā hui e like me nā forearms a me nā ʻano daimana i ka papa, ʻoiai he mea nui ʻole ka ukana ma luna o lākou.

ʻEnehana hoʻokō

No laila pehea ʻoe e hana pololei ai i nā squats goblet? ʻOiai me ka maʻalahi o ka maʻalahi, ʻo kēia hana kumu ka hana ʻenehana paʻakikī loa. Inā ʻole, hoʻemi ʻia kona hopena, a lilo ia i mea traumatic loa.

No laila, ʻo ke ʻano kūpono no ka hana ʻana i nā squats goblet penei:

1. I ka hoʻomaka ʻana, hoʻokō ʻia ke koho ʻana o ka papahana pono. ʻO ke kūpono, no nā ʻōlapa hoʻomaka, ʻo kēia kahi kettlebell he 8-12 kg me kahi lima pōkole.
2. Eia hou, ke lawe nei i ke kūlana hoʻomaka. Ke mālama nei i ka deflection ma ke kua i lalo, pono ʻoe e hoʻāla i ka kettlebell me nā lima ʻelua me ka paʻa awelika i ka pae o ka pahu a paʻa i ka papahana i kēia kūlana.
3. Ma hope o ka hoʻopaʻa ʻia o ke kūlana o ka kettlebell, pono ʻoe e heʻe. ʻO ka ʻenehana o ka squat iho he maʻalahi loa - like ia me kahi squat hohonu me kahi protrusion nui o ke kino i hope.
   

   

   © Mihai Blanaru - stock.adobe.com

4. I ka iho ʻana i kahi haʻahaʻa, pono e hana i nā neʻe springy me nā kākini me ka mālama ʻana i ke kaulike.
5. Ma hope o kēlā, hāpai mākou i ke kino me ka mālama ʻana i ka deflection ma ka ʻaoʻao haʻahaʻa.

Nā ʻōlelo hoʻoikaika kino

He aha nā mea nui ke hana i kēia hoʻoikaika kino? E nānā i nā nuances aʻe:

• ʻO ka mea mua, ke hiki i ka pae haʻahaʻa o ka neʻe o ka amplitude i ka hoʻoikaika kino, pono ia e protrude i ka tailbone i ka hiki ke hiki. Inā ʻole, ua hōʻike ʻia ka ʻaoʻao lalo ma lalo o ke kikowaena o ka umekaumaha i nā kaumaha nui.
• ʻO ka lua, e nānā i kou mau kuli e neʻe. Eia hou, ma muli o ka ukana i hoʻololi ʻia a me ke kikowaena o ka umekaumaha o ke kino, pono e mālama e mālama pono nā kuli me nā manamana wāwae. ʻO kēlā me kēia keʻeʻe mai kēia ala hele e hōʻino loa i nā hono.
• Hanu. Ma muli o ka ukana kūpaʻa, pono e nānā mau ʻia ka hanu kūpono ʻana. I ke kikoʻī, hemo wale i ka hāpai ʻana.

No ka mālama ʻana i nā hono o ke kuli - hana ʻia ka hoʻoikaika ma ka wikiwiki, akā i ka manawa like ʻole ʻaʻole paʻa pono nā wāwae o ke kuli, kahi ʻemi a 5 kekelē i koe.

ʻOi aku ka maikaʻi o ka hoʻohana ʻana i ke kolu o ka belay ke hana i ka hoʻoikaika kino (ʻo ia hoʻi ma ka mua):

• ke kāʻei hoʻokiʻekiʻe - e mālama i nā mākala o ke kua i lalo;
• nā kaula e hoʻopaʻa ai i ka kettlebell me nā mākala o nā forearms - no ka mea no nā mea he nui, nui loa paha ka ukana kūpaʻa i ka mua.
• nā pale kuli a me nā kaula wili e hoʻoponopono ai i ka ami.

Nā hopena

ʻ speakinglelo ʻenehana, ʻo ka squat goblet kekahi o nā hana paʻakikī loa ma CrossFit. ʻOiaʻiʻo, maikaʻi loa ia, akā, i ka wā mua, paipai ʻia ka poʻe hoʻomaʻamaʻa.

• e hoʻohana i nā kaupaona liʻiliʻi i ka wā o ka hoʻomaʻamaʻa (dumbbells a me nā paona kaupaona a 8 mau kilokika);
• i ka pae mua o ke kaʻina hana hoʻomaʻamaʻa, hana i nā squats me ka ʻole o ke kaupaona;
• hana me kahi hoa a i ʻole kūʻokoʻa i mua o ke aniani i mea e kaohi ai i ka pololei o ka hoʻoikaika kino.

A ʻo ka mea nui loa - ma mua o kou hoʻomaka ʻana e hana i ka squat goblet, ʻoi aku ka maikaʻi o ka haku ʻana i nā hana kuʻuna - deadlift ma nā wāwae pololei, kahe ʻana me ka barbel ma kou umauma, a huki ka barbel me kahi paʻa liʻiliʻi i ka auwae.

ʻO kahi o kēia mau hana e ʻae iā ʻoe e haku i ka hana kūpono i nā hono pono, a hoʻomākaukau i nā mākala no kahi ukana paʻakikī.

E nānā i ka wikiō: Kettlebell Exercises. Front Squat and Goblet Squat (ʻAukake 2025).