Zingaki izindlela ongenza ngazo ama-squats? Iphuma, okungaphezu kwalokho ongacabanga. Izigqoko eziyisisekelo zihle kakhulu kumathanga, izintambo, amathanga, namathole kodwa zingathola isikhathi esithile sokuzibopha isikhathi eside, ikakhulukazi uma udinga ukungeza kancane. Lesi sithombe segalari sibonisa ukuthi zingaki ukuhluka okutholakala kusuka elula (isihlalo noma esizenzekelayo squats) kuya kunzima kakhulu (ama-squats owodwa). Lapho udala umzimba ophansi, uzame izinhlobo ezintsha zezigqoko njalo ukuze unselele kokubili ingqondo yakho nomzimba wakho.
1 - Sihlalo we-Squat
I-squat yesihlalo yindlela enhle yokufunda ifomu elifanele ngenkathi unesisekelo esithile. Isihlalo sikugqugquzela ukuba ugcine amadolo emva kwezinzwane zakho.
I-squat yesihlalo yindlela enhle yokufunda ifomu elifanele ngenkathi unesisekelo esithile. Isihlalo sikwenza ukuba ugcine amadolo ngemuva kwezinzwane zakho futhi njalo ukhona lapho ulahlekelwa ibhalansi yakho futhi udinga ukuhlala phansi. Lokhu kuyisinqumo esihle kubaqalayo kodwa ungenza kube nzima nakakhulu ngokuhlehla phansi uze uphezulu.
2 - i-Medicine Ball Squat
Vakashela umsebenzi wokuqeqesha wamandla we-10-Minute bese upheqa phansi ukuze ubuke lo msebenzi.
I-3 - Isiteji se-Squat
I-squat ephansi enebhola noma isihlalo kungenye indlela enhle yabaqalayo abafuna ukuqhuba ifomu labo ngaphandle kokuphakama kwesisindo.
Lo msebenzi wokuQinisa amandla wokuqala unikeza imininingwane yalolu hlelo.
4 - Izikwele ezizisiwe
Le nguqulo ye-squat ikuvumela ukuba ugcine ifomu elihle njengoba uhlahlela phansi, ngaphandle kokuba ukhathazeke ngokuwela ngaphezulu. Qinisekisa ukuthi ithawula noma i-strap iphephile kakhulu. :-)
5 - Ibhola le-Ball
I-Ball Squat iyona khetho ephelele uma uqala, unenkinga emuva noma ufuna ukuzama into entsha. Ibhola lenezela ukwesekwa ngemuva kwakho ukuze ukwazi ukukhipha kancane kancane. Qinisekisa ukuhamba ngezinyawo ukuze amadolo ahlale ngemuva kwezinzwane.
6 - i-Tiptoe Squat
I-tiptoe squat inzima kunokuba ibheke! Ngokuhlala ezintshonalanga zakho nokugcina izandla phansi, uzozizwa ngalezi ziqu zakho. Lokhu kuyisisindo somzimba esikhulu uma ungenayo imishini etholakalayo.
Buka lokhu okusebenzayo emsebenzini wami Wokuhamba
7-Squat nge Side Side
Lokhu kuhlanganisa kuhlanganisa i-squat enezinyathelo ezihlangene ngenkathi ibambe ithubhu yokumelana, ehlose ithanga langaphandle uma uphuma ohlangothini. Ungaphinda ugcine ukungezwani ebhodini ngenkathi ugaxeka ukwengeza amandla.
8 - I-Ball Squat ne-Medicine Ball
Ngokuhlanganisa i-squat ene-thick yangaphakathi, uzozibandakanya yonke imisipha emzimbeni ophansi ukuze usebenzise umzimba onzima.
9-Squat nge-One Dumbbell
Ukubamba isisindo yindlela eyodwa yokwengeza amandla ku-squat eyisisekelo futhi kulula kakhulu kunokubamba izinsimbi ezimbili (bheka i-Squat nge-Dumbbells) noma usebenzisa i-barbell. Qinisekisa ukuthi ugcina i-abs ingemuva futhi ingemuva uma uqhekeza phansi kunokuba ujikeleze phambili.
I-Squat eyi-10 nge-Dumbbells
Ukwengeza ama-dumbbell kungenye indlela engaphezulu yokwengeza amandla okuhamba futhi kungase kube lula kunama-squats e-barbell, kuye ngesisindo osisebenzisayo. Ukubamba ngaphezu kwamahlombe nakho kuyakuba inselele izingalo, kodwa ungabamba ezinhlangothini zakho futhi.
11 - Barbell Squat
I-squat ye-barbell iyisivivinyo esithuthukisiwe kakhulu, ikuvumela ukuba usebenzise izisindo ezinzima ukuze uphelele imilenze ngempela. Qinisekisa ukuthi usebenzisa isisindo ongasisingatha ngokuphepha noma usebenzisa i-spotter noma uSmith Machine uma ukhulu kakhulu.
12 - Plie Squat on Izinyosi
Le nguqulo ye-plie igxile hhayi kuphela ekuhloseni amathanga angaphakathi, ihlanganisa namathole e-extravaganza eningi-muscle. Ngokuhlala ezinzwaneni, uzozizwa ngalokhu emzimbeni wakho ophansi.
13 - Plie iScat
Ngokuthatha imilenze ububanzi nezinzwane ziphuma, uzoshisa imfucumfucu eminingi emathangeni angaphakathi. Gcina amadolo ngokuhambisana nezinzwane ukuze uvikele amadolo futhi uhlasele ngempela izithende njengoba uphakamisa. Kitty akafakiwe.
14 - Plie Squat noBarbell
I-plie squat ingenye indlela yama-squats wendabuko lapho uthatha khona imilenze ububanzi futhi izinzwani zivutha imisipha yangaphakathi. Ungabamba i-barbell yesisindo esiphakathi ngaphesheya kwamahlombe ngokuqina okungeziwe. Qinisekisa ukugcina amadolo ahambisana nezinzwani.
Vakashela lesi sihloko sokwazisa esibandakanya ukuvivinya okusebenzayo komzimba ophansi ukuze uthole imiyalelo eningiliziwe nemibono eminingi yokusebenza komzimba ophansi.
15 - One-Leg Ball Squat
Lena inguqulo ephakeme kakhulu ye-squat ibhola futhi idinga inani elilinganiselwe lokulinganisela. Ngokusebenza emlenzeni owodwa, uyinselele umlenze wokusebenza kanye nenhloko.
Vakashela ukuqeqeshwa komzimba wami okuphansi okusheshayo ukuze ubuke imiyalo yalolu hlelo kanye nokuthi ungayifaka kanjani ekusebenzeni okuphelele komzimba.
16 - Isinyathelo esisodwa-Lesigungu se-Front Squat
Le-squat yangaphambili imayelana nesimo se-quad futhi idinga ifomu eliphelele ukuze ivikele amadolo akho. Qinisekisa ukuthi ugcina idolo ngemuva komlenze emlenzeni osebenzayo.
Vakashela Ukusebenza kwami kwe- Hips, Butt & Tass ukuze uthole imiyalelo eningiliziwe nemibono yokuthi ungamelana kanjani nalokhu kuvivinya umzimba ophansi.
17 - One-Legged Bent Over Squat nge Leg Lift
Lokhu kuyisimo esihle sokuzivocavoca okubhekiswe kumaqembu amaningi emisipha ngaphandle kwemishini. Kulesi sivivinyo, wenza isikhala esisodwa esinemilenze ngesiphakamiso semilenze ngakho-ke imilenze yombili isebenza. Ngenxa yokuthi ugobile, i-abs yakho neyakho emuva kuzophinde ihileleke ukusiza ukuzinzisa. Qinisekisa ukugcina isikwele esikhwameni kulo lonke ukuhamba.
Vakashela Ukusebenza Kokuhamba Kokusebenza Kwangasese ukuze ubuke izenzo eziningi ongazenza noma kuphi, nganoma yisiphi isikhathi.