Indlela Yokwenza Ngokufanele I-Wall Sit Quad Yokuzivocavoca

Ukuzivocavoca Okulula Kakhulu Kwemandla Amandla Omkhulu

Umzimba wokuhlala udonga ungumshini wokushisa wangempela. Lo msebenzi uvame ukusetshenziselwa ukwakha amandla e-isometric nokukhuthazela eqenjini le- muscle ye-quadriceps , glutes namathole.

Ukuhlala odongeni kuvame ukusetshenziselwa kancane kancane ukwakha amandla omlenze wangaphambi kwenkathi yokudumala kwezemidlalo, phakathi kweminye imisebenzi. Nakuba ukuvivinya umzimba kuhlukanisa i-quads futhi kungakusiza ukuba uhlale isikhathi eside ngaphandle kokukhathala kwe-quad, ukuvivinya udonga kufanele usetshenziswe ngokuhambisana nezinye izivivinyo zokuqinisa i- quad, njenge- lunge yokuhamba noma ezinye ze- plyometrics eziyisisekelo uma isimo se-ski conditioning siwumgomo wakho.

Indlela Yokwenza I-Perfect Wall Sit

Ukuhlala odongeni akuyona into eyinkimbinkimbi, kodwa abantu abaningi bavame ukuyiphutha. Uyazi ukuthi wenza udonga lufaneleke kahle uma wenza i-angle engakwesokudla ezinkalweni zakho namadolo akho, emuva kwakho lubheke ngokumelene nodonga, futhi izithende zakho ziphansi. Kumele ukwazi ukudonsa kancane endaweni yendawo ye-quad. Nazi izinyathelo zokwenza udonga oluphelele uhlale:

1. Qala ngomhlane wakho odongeni (noma sebenzisa ibhola yokuzivocavoca uma unayo) ngezinyawo zakho ububanzi begceke nangamamitha amabili ukusuka odongeni.
2. Slayida kancane phansi udonga kuze kube yilapho amathanga akho efana nomhlabathi.
3. Lungisa izinyawo zakho uma udinga ukuze amadolo akho aqonde ngqo ngaphezu kwezinyawo zakho (kunokuba ngaphezu kwezinzwane zakho).
4. Gcina umhlane wakho uhlangothi olubhekene nodonga.
5. Bamba isikhundla semasekhondi angu-20 kuya ku-60, uphinde ugcine imizuzwana engu-30, uphinde ubuyekeze umsebenzi kathathu.
6. Ukwandisa isikhathi sakho sokubamba ngemizuzwana emihlanu njengoba ukwandisa amandla akho.

1. Ungase uzizwe unomsindo ovuthayo emigqeni, kodwa uma unamahloni emadolweni noma emadolweni, yimisa umsebenzi.

I-Modified Wall Sit

Ngenxa yokuthi udonga luhlezi ukuzivocavoca okuphambili, kungadingeka ukuthi uguqule isikhundla sakho noma ubude bokubamba kwakho izikhathi ezimbalwa uzama lo msebenzi ukuze uqedele.

Ukuguqulwa kuhle, njengoba kusakusiza ukwakha amandla, njengoba usebenza ukuze ukwazi ukugcwalisa udonga oluhlala njalo.

• Ukuze unciphise ubukhulu bodonga uhlale, ungabeki phansi phansi udonga kuze kube sekude. Hlela i-angle-degree engama-45 ezinqulwini esikhundleni se-angi-90 degree. Lokhu kuzothatha ingcindezi encane emadolweni akho bese unciphisa umthwalo emigqeni.
• Enye indlela yokuguqula ukuvivinya umzimba ukubamba isikhundla sesikhashana isikhathi esincane futhi ukwandise isikhathi sakho sokubamba njengoba uqina. Zama isibalo sesihlanu noma eziyishumi ekuqaleni.