I-Top 10 Squat Exercises for the Glutes, Hips, kanye Namathanga

I-Squat eneBhola Yokuzivocavoca

Izikwele ziyisivivinyo esihle kakhulu sezinhlanzi, izintambo namathanga futhi ukwengeza ibhola ekuhambeni kungeza ukwesekwa okukhulu ngemuva ngenkathi kukuvumela ukuba ungene esigxotsheni esiphelele sokuvikela amadolo.

1. Hlala nge-hip noma ububanzi be-shoulder-shoulder bese ubeka ibhola yokuzivocavoca ngemuva kwe-back your back and against nodonga oluqinile lokusekela.
2. Uma ukhetha ukubamba izisindo, ungazigcina ezinhlangothini zakho, uzibambe nje emahlombe noma uzifake emathangeni angaphezulu.
3. Bhonqa ngamadolo bese wehla ngaphansi kwe-squat, ugcina amadolo ahambisana nezinzwane.
4. Yehlisela phansi ngangokunokwenzeka (kodwa hhayi ngaphansi kwama-degrees angu-90) bese uphonsela ezithendeni ukuze ubuyele esimweni sokuqala.
5. Yenza amasethi 1-3 we-10-16 reps.

Amathiphu:

• Gcina amadolo akho ngokuhambisana nezinzwani zakho.
• Cindezela ngesithende senyawo sakho njengoba usuka phezulu ku-squat.
• Gwema ukuguqa amadolo phezu kwezinzwane.

Ukuzivocavoca okulandelayo: Plie Squats

2 - Plie Squats

Izigqoko ezinkulu ziyiyona ndlela enhle yokukhomba amathanga angaphakathi kanye nezindebe namagqabi. Kule nguqulo, ufuna ukuguqa amadolo ngokuhambisana nezinzwani. Hlala usebenza ngokuvumelana nezimo zakho futhi uhlehle phansi nje njengoba ukhululekile.

1. Hamba ngezinyawo, izinzwane ziphuma ngecala elingama-45-degree bese ubeka ibhola yokuzivocavoca ngemuva kwe-back your back for support.
2. Uma ukhetha ukubamba izinsimbi, ungazigcina ezinhlangothini zakho noma uzifake ezinqulwini.
3. Bhonqa ngamadolo bese wehla ngaphansi kwe-squat, ugcina amadolo ahambisana nezinzwane.
4. Yehlisa phansi kuze kube yilapho ukuguquguquka kwakho kuvumela futhi uqhubekele ezithendeni ukuze ubuyele emuva ekutholeni isikhundla.
5. Yenza amasethi 1-3 we-10-16 reps.

Amathiphu:

• Gcina amadolo akho ngokuhambisana nezinzwani zakho. Uma amadolo akho efuna ukungena ngaphakathi, hlela i-angle yezinzwane zakho endaweni ekhululekile.
• Cindezela ngesithende senyawo lwakho njengoba usukhuphuka uphuma emgodini ukuze uhlanganyele iziteni zakho zangaphakathi.
• Gwema ukuguqa amadolo phezu kwezinzwane.

Ukuzivocavoca okulandelayo: Ball Squat nge-Medicine Ball

I-3-Ball Squat nge-Medicine Ball

Enye indlela efana ne-squat ukucindezela ibhola lomuthi phakathi kwamadolo. Lokhu kuhloswe ngaphezulu kwethanga langaphakathi ngesikhathi esisodwa udubula imisipha ye-quads, glutes kanye ne-hamstrings yokwengeza okukhulu.

1. Beka ibhola yokuzivocavoca ngemuva kwe-back your back and against nodonga oluqinile lokusekela.
2. Cindezela ibhola lesisindo esiphakathi phakathi kwamadolo. Uma ukhetha ukubamba izisindo, ungazigcina ezinhlangothini zakho, uzibambe nje emahlombe noma uzifake emathangeni angaphezulu.
3. Bhonqa ngamadolo bese ungena ngaphansi kwe-squat ngenkathi ucindezela ibhola lomuthi ukuze uligcine.
4. Yehlisela phansi ngangokunokwenzeka (kodwa hhayi ngaphansi kwama-degrees angu-90) bese uphonsela ezithendeni ukuze ubuyele esimweni sokuqala.
5. Yenza amasethi 1-3 we-10-16 reps.

Ukuzivocavoca okulandelayo: Bounce Squats

4 - Bounce Squats

I-Bounce Squat ingenye indlela yokusebenza nomzimba ophansi, ngalesi sikhathi ngendlela enamandla kakhulu. Uzosebenzisa ibhola ukuze uqhube phezulu futhi uhle, uhlehlise phezulu ekuhambeni, okuzosebenza ngempela ezinqulwini nasemathangeni. Uzothola lokhu ukuhamba okukhulu okufudumala ngaphambi kokuthuthela ekuqeqesheni okunamandla kunamandla futhi kuyindlela enhle yokusiza ukuqeda imisipha yakho uma ungenaso isikhathi esiningi sokuzivocavoca.

1. Qala ngokuhlezi ebhola ngezinyawo zakho mayelana no-hip-width ngaphandle, ngaphandle kokuzibophezela kanye nezandla ukuphumula ebhola.
2. Bounce kuze kube yi-squat-squat, ugcine iminwe yakho ebhola ukuze uqiniseke ukuthi awuqedi.
3. Hlala emuva ebhokisini bese uphinde uphinde uvuselele, uphakamise phezulu ngaphambi kokuphindaphinda ama-1-3 amasethi we-15-20 reps.
4. Qiniseka ukuthi ugcina ibhola ngaphansi kwakho sonke isikhathi. Ungase ufune ukugxilisa ibhola phezu kodonga uma uzizwa ukhathazekile ngalokhu.

Ukuzivocavoca Okulandelayo: Ukudonga Kuhlala Ngenhla Yomlenze

5 - Ubude Buhlala Ngomlenze Phakamisa

I-Wall ihlala i-exercise enkulu yokufudumala umzimba ophansi, ukwakha ukukhuthazela nokuqeda imilenze ngaphambi kokusebenza komzimba okuphansi. Lokhu kungase kube yindlela yokukhetha abantu abanenkinga ngezigameko zendabuko namaphaphu ngenxa yamadolo. Ngenxa yokuthi uphakamisa unyawo olulodwa phansi, kuzodingeka usebenze kanzima ukugcina ibhalansi yakho. Bamba odongeni noma usihlalo ebhalansi uma kudingeka.

1. Njengoba ibhola libhekene nodonga futhi lisekela emuva kwakho, ume ngezinyawo ngezinyawo ze-hip-distance.
2. Ngaphansi kwe-squat kuze kube yilapho amathanga efana nephansi, amadolo ngemuva kwezinzwane.
3. Esikhundleni esifanayo sokuhlala, shiya isisindo sakho enyaweni sokunene bese uphakamisa unyawo olungakwesokunxele phansi phansi amasentimitha ambalwa. Zama ukugcina isisindo esithendeni sesinene sokunene.
4. Yehlisa unyawo bese ususa isisindo sakho emlenzeni wesobunxele, uphakamise unyawo oluphansi phansi. Zama ukugcina indawo ye-squat ngaphandle kokuphakamisa.
5. Qhubeka ukushintsha ukukhipha imilenze ngenkathi uhlala ku-squat yakho phansi ngangokunokwenzeka.
6. Bamba odongeni noma isihlalo sokulinganisela uma kudingeka futhi wengeze amandla, uma ufisa, ngokubamba izinsimbi.
7. Phinda imizuzwana engu-30-60, izikhathi ezingu-1-3.

Ukuzivocavoca okulandelayo: I-Tiptoe Squats

6 - i-Tiptoe Squats

Olunye uhlangothi lwezikwele zendabuko yi-tiptoe squat, ukunyakaza okunzima ngempela izinhlayiyana namathole futhi akudingi imishini. Lokhu ukuzivocavoca okukhulu okumele ukwenze uma ufuna ukufudumala imilenze, ikakhulukazi uma uhamba noma ungenayo izisindo ezitholakalayo. Isihluthulelo sokugcina lokhu kuphephile futhi kuphumelele ukugcina i-abs ingene kulo lonke umsebenzi. Uma uzwa ubuhlungu emadolweni, weqa lokhu kuthutha.

1. Hamba ngezinyawo mayelana no-hip-ibanga uhlukanise phansi, ubeke izandla phansi, uphakamise ezinzwaneni.
2. Hlala ezinzwaneni lapho uvula amadolo, uthatha izinkalo ezibhekene nendawo.
3. Gcina i-abs engenzile ukuze uvikele umhlane ophansi.
4. Noma kunjalo ezinzwaneni zakho, bhonqa amadolo ukuze uhlehlise phansi futhi uphinde ulungise ama-1-3 we-8-16 reps.
5. Ukuze ushintshe, faka izandla zakho esihlalweni noma kwenye ipulatifomu ephakanyisiwe.

Ukuzivocavoca okulandelayo: Sumo Squats

I-Sumo Squat engu-7

I-sumo squat iyisikwele esinezinwele eziningi ngokugxila emathangeni angaphakathi, ukuhluka okuhle kuma-squats wendabuko. Ngenxa yokuthi izinzwane zakho zivuliwe ngekona, isihluthulelo sokugcina lokhu kuphephile ukuqinisekisa ukuthi amadolo akho ahlale ehambisana nezinzwani. Ukude kangakanani ozokhipha kuzoxhomeka ekuguqulekeni kwamathanga akho angaphakathi, ngakho-ke hamba kuze kube yilapho ukhululeka khona.

1. Hlala ngendlela ejulile ngezinzwani eziphuma nge-degree-45 degree (noma yikuphi okuzizwa ukhululekile).
2. Bamba i-dumbbell esindayo noma i-kettlebell (ekhonjisiwe) ezandleni zombili futhi, ukugcina i-torso iqondile, ukuguqa ngamadolo ku-squat.
3. Yehlisa ngangokunokwenzeka, ugcine amadolo ngokuhambisana nezinzwani.
4. Faka emagqumeni ukuza uphinde uphinde usebenzise ama-1-3 we-8-16 reps.

Ukuzivocavoca okulandelayo: Ukuphakama kwe-Squat Isisindo esikhulu

8 - Ukukhishwa kwesisindo esikhulu se-Squat

I-squat egcwele nge-exchange exchange is inguqulo eguquguqukayo ye-plie squat ene-intensity encane eyengeziwe. Umqondo ukugxila phansi ukubeka isisindo phansi, uphakamise, bese uhlehlisa phansi ukuze uthathe isisindo ngakolunye uhlangothi. Isihluthulelo salokhu kuvivinya ukuthi, okokuqala, sebenzisa isisindo esinzima ukuze uthole okuningi kulo msebenzi. Okwesibili, zama ukuthola ama-squat amaningi ngangokunokwenzeka - Ngamanye amagama, ngaphezulu kwe-squat, kufinyelela kancane. Gcina i-torso yakho kunokuba ujikeleze ngemuva. Uma ungaphakathi kwamathanga angaphakathi, ungazihlanganisa isiteji noma ukuphakamisa isiteji ukuze uhambe kalula.

1. Hamba ngezinyawo, izinzwane ziphuma ekhoneni elikhululekile bese ubamba isisindo esinzima kakhulu ngakwesokunxele.
2. I-squat ephansi kakhulu ngangokunokwenzeka, ukugcina i-torso iqondile ne-abs ayibophekile.
3. Beka isisindo phansi bese uphazamisa ezithende ukuze ume.
4. Gwema ukuvala amadolo phezulu kwenhlangano.
5. Squat uphinde uthathe isisindo ngesinye isandla.
6. I-squat ibeka isisindo phansi futhi iqhubeke igxuma phansi futhi ikhuphuka, ishintsha isisindo ngaso sonke isikhathi.
7. Phinda amaqoqo 1-3 we-10-16 reps. I-rep eyodwa ihlanganisa kokubili ukushintshana kwesisindo sokunene nesokunxele.

Ukuzivocavoca okulandelayo: Izigqoko zebhola

9 - Izikwele zezinqola

Izigqoko ze-Goblet ziyisinqumo esihle kakhulu sokusebenza emzimbeni ophansi, ikakhulukazi uma unesisindo ngemuva kwakho, njengama-squats we-barbell, akunakwenzeka noma awukhululekile. Ukubamba isisindo ngaphambi nangasondelene nomzimba wakho kuzokusiza ugcine ijubane lakho liqonde njengoba uguqa phansi, uvikela emuva nasemadolweni.

1. Bamba i-dumbbell noma i-kettlebell ngezimpondo (njengoba kubonisiwe) eduze komzimba, ugobe phansi. Beka izinyawo mayelana nobubanzi be-hip-width, nakuba kufanele uzizwe ukhululekile ukulungisa isimo sakho sezinyawo uma lokhu kungakhululekile noma ubeka umxhwele ngamadolo akho.
2. Gweba phansi, ubeke isisindo eduze kwesifuba, uhambe kancane ngangokunokwenzeka futhi ulethe izimbongolo ngaphakathi kwamadolo.
3. Gcina i-torso iqondile futhi i-abs isenzile.
4. Cindezela isipele, ucindezela nge-glutes. Gwema ukuvala amadolo phezulu kwenhlangano.
5. Phinda amaqoqo 1-3 we-8-12 reps.

Ukuzivocavoca okulandelayo: I-Goblet Squat ne-Rotation

10 - Isikhumba se-Goblet ne-Rotation

Ukwengeza umshini wokunyathelisa ophezulu nokushintshanisa esikhwameni somdabu wendabuko kuyindlela enhle yokwandisa ubukhulu bokusebenza nokuphakamisa izinga lenhliziyo yakho. Qinisekisa ukuthi uhamba ngezinyawo zombili lapho ujikeleza ohlangothini olulodwa ukuze ugweme ukuguqa ngamadolo.

1. Bamba i-dumbbell noma i-kettlebell ngezimpondo (njengoba kuboniswe) ezingeni lesifuba, izinyawo ezibanzi.
2. Ngaphansi kwe-squat, ulethe izimbambo ngaphakathi ngaphakathi kwamathanga, noma ngaphansi ngangokunokwenzeka.
3. Qinisekisa ukuthi uthumele izintambo emuva futhi ugcine amadolo angangeni kude kakhulu ezinzwaneni.
4. Njengoba usukuma, thatha isisindo phezulu futhi ujikeleze ngakwesokudla, uguqule ezinyaweni zombili.
5. Phansi futhi uphindze ngakwesobunxele, uqede ama-1-3 we-8-16 reps, izinhlangothi ezishintshayo.