Indlela Yokwenza I-Squat Perfect

Izikwele zingenza izinto ezimangalisayo zamathanga akho, iziqhwa, kanye ne- butt , kodwa kunezimiso eziningi kakhulu lapho, ezinye zazo ziyizinganekwane , kunzima ukwazi indlela efanele yokuzenza. Uma ungazizwa usebenza kahle, ungase uzizwe sengathi wenza okungalungile ama-squats.

Kungenzeka ukuthi uzwe izinto ezinjengalezi, ungavumeli amadolo akho ahambe ngaphezu kwezinzwane zakho noma ukuthi kufanele njalo ugcine amadolo nezinzwane zakho zivumelane.

Zombili lezi zinamaqiniso athile, kodwa akubalulekile ukugxila kulezizinto kunokuba ugxile efomeni elihle uma kuziwa ekuqhekekeni.

Enhliziyweni yayo, i-squat ihlanganisa isondo emagqumeni, amadolo, nezinyawo, konke kuyilapho ugcina umgogodla uqonde futhi isifuba sakho siphakamise.

Ngalokho engqondweni, nansi indlela yokwenza i-squweight squat ephelele.

Indlela Efanele Yokubamba

1. Hamba ngezinyawo mayelana ne-hip-distance noma ububanzi, izinzwane zivele kancane kancane.
2. Donsela inkinobho yesisu sakho emgodleni wakho futhi uvumelanise imisipha yakho yesisu ngesikhathi udonsa amahlombe phansi futhi uhambe ezindlebeni zakho.
3. Shift isisindo sakho ezithende zakho bese ugoba ezinkalweni, uqale ukusipha izinkalo ezibhekene nodonga ngqo emva kwakho.
4. Njengoba ugoqa ezinqulwini, amadolo akho nezinyawo zakho ziyogoba. Njengoba usika izintambo, amadolo akho azoqala ukuqhubeka phambili. Lokhu kuvamile, kodwa ungawavumeli bahambe kakhulu. Gcina i-abs yakho yokuzibophezela ukuze ubambe ibhalansi yakho futhi ugxile kakhulu ekuthumeleni izinqulu kunokuba uguqe ngamadolo phambili.

1. Qhubeka ukwehlisa izintambo zakho phansi ngangokunokwenzeka noma kuze kube yilapho izithamela zakho zifana nephansi.
2. Uma ungakwenza, yehla phansi kuze kube yilapho ibhokisi lakho lihambisana namadolo akho. Uma ungeke ukwazi ukuhla phansi lokho okuphansi, hamba phansi ngangokunokwenzeka.
3. Thatha isikhashana uphinde ubheke phansi qinisekisa ukuthi amadolo akho ahambisana nezwanezwane zakho nokuthi izinsikazi zakho azange zingene ngaphakathi.

1. Zama ukulinganisela umzimba wakho phakathi kwama-balls kanye nezithende zombili izinyawo. Uma uzibuka wena ohlangothini, ukukhanya kwakho kuzoba okufana ne-torso yakho.
2. Ukugcina i-abs ingenele, ibuyele phansi iphinde isifuba, uphinde uvuse umzimba wakho kancane ukuze uqale isikhundla.
3. Phezu kokunyakaza, gcina ukugoba kancane emadolweni kunokuba uzikhiye, okungahlali kuhle kakhulu kumalungu, kuye ngokuthi usebenza kanjani.
4. Phinda ukunyakaza izikhathi ezingu-10 kuya kwezingu-15, ukwenza amasheya angu-1 kuya kwangu-3. Ngokuphindaphindiwe ngakunye, faka ku-3 endleleni uye phezulu ukuya ekuqinisekiseni ukuthi awuhambi ngokushesha kakhulu.
5. Vumbela amasekhondi angu-30 kuya kwangu-60 phakathi kwamasethingi.
6. Nciphisa ama-quadriceps akho kanye nama-hamstrings ngemuva kokusetha ngayinye noma emva kokusetha kwakho kokugcina, uchithe okungenani imizuzwana engu-10 kuya kwangu-15 ku-stretch ngayinye.

Amathiphu

1. Hlanganisa okungenani imizuzu emihlanu ye-cardio ngaphambi kokwenza noma yikuphi ukuqeqeshwa kwamandla okuhambayo. Lokhu kuzothola imisipha yakho efudumele futhi ilungele lokho okuzayo.
2. Yima ngaseceleni kwesibuko ukuze ubuke ifomu lakho futhi ugcine konke ukuvumelanisa.
3. Ukwenza kube nzima nakakhulu, bamba i-barbell emahlombe akho noma ubambe ama-dumbbells ezinhlangothini zakho.
4. Ukuphefumulela njalo futhi ugcine intamo yakho ehambisana nomgogodla wakho.
5. Zijayeza ngokuma phambi kwesihlalo futhi uhlezi kuso kancane ngaphambi kokuma emuva.

1. Uma amadolo akho ekukhathaza, hlola ifomu lakho noma zama enye indlela yokuzivivinya ukuze ugweme ubuhlungu bomdolo.

Okuningi mayelana nezikwele

Lokhu kuchaza nje isisindo somzimba wesisindo, kodwa kunezinketho eziningi kakhulu zokuphuma nokusebenza umzimba wakho ophansi ngezinhlobo ezahlukene zezikwele.

Ungasebenzisa ama-dumbbells, i-barbell, noma ibhande lokumelana. Ungabenza ngezinyawo eziphakeme noma ngomlenze owodwa-izinketho azipheli.