Ukuguqulwa kanye Nezinye izindlela ezikhundleni
Umbuzo: Amadolo ami abuhlungu uma ngenza ama- squats . Zikhona ezinye izindlela?
Okokuqala, uma uzwa ubuhlungu noma kuphi, kungakhathaliseki ukuthi wenza izikwele noma ezinye izivivinyo, akufanele usebenze kuwo. Ubuhlungu obunzima bungabonisa ukulimala noma ukucindezeleka, ngakho-ke hlala njalo okwenzayo bese uhlola nodokotela wakho, uma ubuhlungu bungasuki. Futhi, uma unokulimala kwamadolo noma uhlobo, izikwele zingase zingalungile.
Kodwa, uma unamadolo aphilile futhi ugwema ama-squats ngoba ungafuni ukulimala, ungashintsha ingqondo yakho uma ufunda ukuthi ama-squats angaqinisa amadolo uma wenza kahle. Izikwele zingabuye ziqinise izinyathelo, amadolo, nezinyawo uma zibhekene nazo zonke izicubu emzimbeni ophansi, okuyisizathu esisodwa esibathandayo kakhulu.
Uma ungenayo i-knee engapheli noma izinkinga ezihlangene kodwa usazizwa ubuhlungu uma wenza ama-squats, unayo izinketho ezithile.
Okokuqala, Hlola ifomu lakho ku-Squat
Ngokuvamile ifomu elibi elidala ubuhlungu emadolweni ngesikhathi sikweleti. Esinye sezizathu ukuxosha ngamadolo phambili kakhulu. Kumele kube i-glutes ethatha isisindo sakho, hhayi amadolo akho, ngakho qiniseka ukuthi amadolo ahlala ngemuva kwezinzwane. Futhi, gcina amadolo akho ngokuhambisana nezinzwani. Ukuzikhukhumeza noma ukuphuma kungafaka ukucindezeleka okungadingekile kumajoyini. Ufuna imininingwane eyengeziwe? Hlola le miyalelo yesinyathelo ngesinyathelo:
- Hamba ngezinyawo mayelana ne-hip noma ububanzi be-shoulder, izinzwane endaweni engokwemvelo phambili noma kancane ngaphandle.
- Uma usebenzisa izisindo, ubambe ama- dumbbells ezinhlangothini zakho noma uphumule i-barbell emahlombe. Uma ungumqali, ungase ufune ukuqala ngokungenazo izinsimbi futhi uthathe izingalo, njengoba kubonisiwe, ngokulinganisela.
- Bend ama knees and squat, uphonsa ngemuva kwakho njengokungathi usuzohlala esihlalweni. Amadolo akho kufanele ahlale ngemuva kwezinzwane.
- Njengoba ugxuma, gcina amadolo ahamba ngendlela efanayo nezinzwane futhi ugweme ukugoqa noma ukujikijela emuva. Esikhundleni salokho, gcina umgogodla wegundane ne-pelvis .
- I-Squat ibe yincane ngangokunokwenzeka noma kuze kube yilapho izithamela zifana nephansi. Amanye ama-exercisers asezingeni eliphezulu noma abagijimi bangase bakwazi ukwenza izikwele ezigcwele, kodwa ama-squats afanayo ngokuvamile anconywa ukuba asebenzise umzimba.
- Ngaphansi kwesigungu, qiniseka ukuthi izinyawo zakho zihlala phansi, amadolo akho ahambisana naso nangemuva kwezinzwane nokuthi awugodli emuva.
- Phindela emuva, ukugxila kokucindezela ama-glut njengoba ukhona.
Hlanganisa ifomu lakho bese uchitha isikhathi esithile uhamba ngokunyakaza ukuze uzizwe ngamandla akho futhi uguquguquke. Hamba kancane ukuguqa amadolo bese ubona ukuthi lokho kwenza umehluko kunoma yikuphi ubuhlungu obudolo obuzwayo. Akunjalo, ungazama enye yezinye izinketho ngezansi
1 - Zama ukuguqulwa ku-Squat: Amaslayidi e-Wall
Ungasebenzisa udonga ukuze usize ukusekela emuva kwakho ngenkathi uslayida endaweni ye-squat. Qinisekisa ukuthi amadolo ahlala ngemuva kwezinzwane futhi ahlaziye phansi kuze kube yilapho ukhululeka khona.
2 - Sihlalo Sihlalo
Sebenzisa isihlalo njengomhlahlandlela womzimba wakho ukulandela nokuhlinzeka ukusekelwa phansi phansi. Ungakwazi ngisho (ngokufushane) uhlale phansi isikhathi ngasinye ukuze uthathe umfutho emadolweni uma kudingeka.
Amabhola ama-3
Njengamaslayidi edonga, ibhola linganikeza ukusekela emuva kwakho, kusize ukugcina amadolo akho ahambe phambili kakhulu. Vele uqiniseke ukuthi uhamba ngezinyawo ngokwanele ukuze amadolo ahlale ngemuva kwezinzwane.
4 - i-Quarter Squats
Ngezinye izikhathi, nje ukunciphisa ukunyakaza kwakho futhi ukugoqa phansi amasentimitha ambalwa kungasiza ukuvikela amadolo.
5 - Izikwele ezineBhola Phakathi Knees
Abantu abaningi bakuthola kulula ukugcina amadolo ngokuvumelana ngokucindezela ibhola phakathi kwamadolo. Lokhu kuzobandakanya umthanga wangaphakathi.
6 - Izikwele ezinezinhlamvu zokumelana
Uma amadolo akho athambekele ekungeneni ngaphakathi, ukuhlanganisa ibhande elizungeza amadolo nokuphikisana nokuphikiswa kungasiza.
I-7-One-Legged Squats
Ngenxa yokuthi ukuhamba kwakho kungokwemvelo kusikwele esisodwa, ungakwazi ukwenza lokhu ngaphandle kokubuhlungu kwamadolo. Ngenxa yalokhu kuthutha, ugaqa kuphela amasentimitha ambalwa futhi usadinga ukuphoqa ngemuva ukubuyela emuva ukuze uguqe amadolo.
8 - Plie Squats
Ukushintsha isimo sakho kungenza umehluko. Ngalokhu, uthatha izinyawo kakhulu kakhulu, ugoqa izinzwane. Njengoba ugwaza, amadolo kufanele alandele umugqa ofanayo nezinzwane.
Ungabuka uhlu olugcwele lwezithombe nokuzivocavoca esithombeni sami se- Squat Photo .
9 - Zama i-Substitute: Lunges
Uma ama-squats angeke akwenze lokhu, kunezindlela ezithile ongazama ngazo ezizogxila emisipha efanayo, kodwa ngendlela ehlukile.
Ama-lunges
Ama-lunges ayindlela eyodwa uma ama-squats avame ukulimaza amadolo akho, kodwa ayinselele futhi angabangela nezinkinga zamadolo uma ungasebenzisi ifomu elihle. Thatha izinyawo kude ngokwanele ukuthi lapho ulala phansi, ibhande langaphambili lihlala ngemuva kwezwane, njenge-squat.
10 - Impendulo Yomlenze weBhola
Lokhu kuhamba kufana ne-squat esekelwe, ngakho-ke kunesisindo somzimba esingaphansi ukuguqa ngamadolo. Lokhu kuyisinqumo esihle uma ungeke ukwazi ukwenza izikwele ezimile, kodwa kungase kudingeke ubambe izinsimbi ukuze wenze lezi zinselele ngokwanele.
11 - Amagatsha Wokumelana Nezindaba Zomthetho
Lokhu kushukumisela ngempela ukulingisa umshini wokunyathelisa umlenze, okuwumsebenzi ofana ne-squat. Lokhu kuyisinqumo esihle uma isisindo sokuzivocavoca singasebenzi kuwe.
I-12 - Isinyathelo sokuhamba
Njengamaphaphu, ukunyuka kunzima kodwa kodwa, ngoba ukuhamba kuhlukile kunama-squats wendabuko, amadolo akho angase abathole ekhululekile kakhulu.