Ukuhluka kwe-squat yezibhamu, ama-Hips, namathanga

1 - I-Basic Squat

Izikwele zingenye yezindlela ezingcono kakhulu zokuzivocavoca umzimba ongayenza. Kungani? Esinye sezizathu ukuthi lezi zigcawu ziyi-multi-joint, i- compound exercise ehlose yonke imisipha emzimbeni ophansi, iziqhwa, ukugquma kanye namathanga.

Le nguqulo, engadingi isisindo noma imishini (ngaphandle kwesihlalo) inkulu kubaqalayo, kunoma ubani onenkinga yamadolo noma kulabo abakhuluphele kakhulu futhi udinga ukwesekwa okungaphezulu.

Kuyinto enhle kunoma ubani ofuna ukufaka ukusebenza okunye emiphakathini yabo ngoba ulingisa ukunyakaza esikwenzayo njalo lapho sihlala phansi noma simi.

1. Beka isihlalo ngemuva kwakho futhi ume phambi kwawo ngezinyawo mayelana ne-hip- noma ububanzi be-shoulder.
2. Vumelanisa i-abs bese uwagcina uqinile njengoba uguqa ngamadolo bese ugibela kancane esihlalweni.
3. Thumela izintambo emuva ngenkathi ugcina ikhanda liqonde ngqo. Ungakwazi ukunweba izingalo uma lokho kusiza ngokulinganisela.
4. Hlala kafushane esihlalweni bese uvumelanisa ama-glutes ukuba uphakamise esihlalweni bese uqala ukukhulisa imilenze.
5. Gweba ngokugcwele imilenze uze ubuyele esimweni sokuma, kodwa ungavali amadolo.
6. Phinda lokhu ngezigaba ezingu-1-3 zeziphindaphindiwe ezingu-10-16.
7. Ukuze uthuthuke, u-squat uze uvele uhambe phezu kwesihlalo, kodwa ungahle uhlale phansi. Ungaphinda ubambe izinsimbi zokuqina okungeziwe.
8. Qinisekisa ukuthi uthumela izinyathelo emuva ukuze ugweme ubuhlungu bokuguqa .

2 - i-Squat ne-One Dumbbell

Uma usukwazi ukwenza ama-Squats ayisithupha angaphezu kuka-16, sekuyisikhathi sokuqhubeka futhi ungeze inselelo ethile kuma-squats wakho. Enye indlela yokubamba i-dumbbell (noma i-kettlebell njengoba kuboniswe lapha) njengoba ugijima, okuyindlela enhle yokwengeza amandla ngaphandle kokubeka umthwalo owengeziwe emgodini (njengama-squat barbell ngezansi). Nansi indlela yokwenza ngayo:

1. Yima ngezinyawo ezinyaweni ze-hip- noma ububanzi be-shoulder.
2. Bamba isidumbu esisindayo esiphambi komzimba wakho ngezandla ngokuqondile bese ugoqa kancane.
3. Bhonqa ngamadolo bese wehla ngaphakathi kwe-squat. Misa lapho amadolo akho enama-angles angu-90 degree noma ngaphambi kokuba ulahlekelwe umcibisholo wemvelo wakho.
4. Vumelanisa i-glutes nemilenze ngenkathi uzinzisa umzimba wakho nge-torso eqinile.
5. Kancipha kancane kancane ngaphandle kokuvala amadolo bese uphinda ama-1-3 wezinombolo ezingu-10-16.

3 - i-Squat ene-Dumbbells

Enye inguqulo ye-dumbbell squat ihilela ukubamba ama-dumbbells amabili. Ungabamba ezinhlangothini zakho, njengoba kuboniswe noma nje ngaphezulu kwamahlombe. Ukubamba ama-dumbbells kungenye indlela eyodwa yokwengeza amandla ekusebenzeni kwakho futhi ukwakha imisipha ku-glutes, izinkalo, namathanga. Nansi indlela yokwenza ngayo:

1. Yima ngezinyawo ezinyaweni ze-hip- noma ububanzi be-shoulder.
2. Bamba ama-dumbbells aphakathi kanzima esandleni ngasinye ngaphandle kwamathanga noma ngezandla ezigobile ngaphezu kwamahlombe.
3. Bhonqa ngamadolo bese wehla ngaphakathi kwe-squat. Misa lapho amadolo akho enama-angles angu-90 degree noma ngaphambi kokuba ulahlekelwe umcibisholo wemvelo wakho.
4. Ngaphansi kwesigungu, qiniseka ukuthi uthatha izinyathelo zakho, njengokungathi uzohlala esihlalweni. Gwema ukuguqa ngamadolo ukuze baqhube phambili.
5. Vumelanisa i-glutes nemilenze ngenkathi uzinzisa umzimba wakho nge-torso eqinile.
6. Kancipha kancane kancane ngaphandle kokuvala amadolo bese uphinda ama-1-3 wezinombolo ezingu-10-16.

4 - i-Barbell Squat

Izigqoko ze-Barbell ziyi-version enamandla kakhulu yama-squats, adinga umsebenzi omningi kusuka kumisipha emikhulu emzimbeni, i-glutes.

Izigqoko ze-Barbell ziyingxenye enkulu ekusebenzeni, uma nje ubenza kahle. Ukwengeza isisindo emahlombe akho kubeka okuningi kulowo mthwalo phezu komgogodla wakho, ngakho-ke qaphela lapho ungeza isisindo emahlombe. Nansi indlela yokwenza ngayo:

1. Yima ngezinyawo ezinyaweni ze-hip- noma ububanzi be-shoulder.
2. Beka i-barbell nje ngenhla emahlombe emisipha ye-trapezius (okungukuthi, ingxenye 'yenyama' yamahlombe). Uma uzizwa ungakhululekile, ungasebenzisa i-pad pad ukuze uvikele emuva.
3. Bhonqa ngamadolo bese wehla ngaphakathi kwe-squat. Misa lapho amadolo akho enama-angles angu-90 degree noma ngaphambi kokuba ulahlekelwe umcibisholo wemvelo wakho.
4. Vumelanisa i-glutes nemilenze ngenkathi uzinzisa umzimba wakho nge-torso eqinile.
5. Kancipha kancane kancane ngaphandle kokuvala amadolo bese uphinda ama-1-3 wezinombolo ezingu-10-16.

Qaphela lapho wenza lo msebenzi okokuqala. Qala ngesisindo esilula ongakwazi ukusingatha kalula futhi usebenzise ukwenza ifomu lakho liphelele ngaphambi kokuthuthela kuma-barbells anzima.

5 - Smith Machine Squat

I- Smith Machine squat ingaba ngaphezu kokwenza isimiso sakho sokuzivocavoca. I-Smith Machine iqukethe i-rack ne-barbell esamisiwe ehamba phezulu nangaphansi kumgijimi ensimbi. Kukhona izikhonkwane zokuphepha lapha ukuze zibambe isisindo uma kudingekile, okwenza kube kuhle kulabo abafuna ukuphakamisa izinyathelo ezinzima kepha abangenawo ama-spotters.

I-Smith Machine squat ifana ne-barbell squat, kodwa kufanele uhambe kahle futhi uthuthukise ibhalansi futhi uzizwe ngomsebenzi ngaphambi kokuba uqhubekele ku-Smith Machine. Nansi indlela yokwenza ngayo:

1. Yima ngezinyawo ezinyaweni ze-hip- noma ububanzi be-shoulder.
2. Beka ibha ngaphezulu kwamahlombe emisipha ye-trapezius (okungukuthi, ingxenye ethi 'inyama' yamahlombe). Khumbula ukuthi amanye ama-Smith Machines ayokwehlisa isisindo sebha futhi abanye ngeke banakekele lapho ungeza isisindo okokuqala.
3. Bhonqa ngamadolo bese wehla ngaphakathi kwe-squat. Misa lapho amadolo akho enama-angles angu-90 degree noma ngaphambi kokuba ulahlekelwe umcibisholo wemvelo wakho.
4. Vumelanisa i-glutes nemilenze ngenkathi uzinzisa umzimba wakho nge-torso eqinile.
5. Kancipha kancane kancane ngaphandle kokuvala amadolo bese uphinda ama-1-3 wezinombolo ezingu-10-16.

Inothi elilodwa: kukhona ukungqubuzana mayelana neSmith Smith nokuthi abanye bakholelwa ukuthi kuthatha umzimba ngokusebenzisa uhambo olungavamile, okungaholela ekulimazeni nokungalingani. Yenza izikwele ezihlukahlukene ekusebenzeni kwakho futhi ungagcina umzimba wakho ulinganise futhi unamandla.

6 - Plie iScat noma i-Squat Eningi

I-Plie Squat noma i-squat ebanzi ihilela ukuhlukahluka kokubekwa ngezinyawo okusiza ekubhekeleni imisipha yakho yomlenze ngezindlela ezahlukene.

Esikhathini esiphezulu se-plie, isibonelo, ufaka ithanga elingaphakathi elingaphakathi kunama-squats wendabuko. Lokhu kungaba yindlela ehlukile yokwengeza esimisweni sakho uma udinga inselele entsha. Mane nje unakekele lapho wehla phansi bese uhamba kuphela kuze kube lula ukuvumelanisa kwakho kuzovumela. Nansi indlela:

1. Qala ngesimo esiningi ngokuzenzekela ngezwane onobuhle. Amadolo akho kuzodingeka ahlale ehambisana nezinzwane zakho, ngakho ungaphumi kakhulu.
2. Ukuze ungeze isisindo ungabamba ama-dumbbells emathangeni angenhla, i-dumbbell eyodwa ngaphambili noma i-barbell emahlombe noma ngemuva kwekhanda.
3. Bhonqa ngamadolo bese wehlisa phansi ku-squat, ugcina amadolo ngokuhambisana nezinzwane, ubhalwa ngaphandle, futhi ubuyele ngqo.
4. Yehla kuphela ngokuphansi ngangokunokwenzeka ngaphandle kokuyekethisa ukuguquguquka kwakho noma ibhalansi yakho.
5. Phindela emuva ukuqala ngaphandle kokuvala amadolo.
6. Phinda amaqoqo 1-3 we-10-16 reps.

7 - I-Front Barbell Squat

I-front barbell squat ifana nokunye ukuhluka kwe-squat ngaphandle kokubekwa kwesisindo.

Esikhathini esingaphambi kwe-squat, i-barbell ihlala phambili emaphethweni, egcinwe endaweni ngokuwela izingalo phezu kwebha noma ngokubanjwa kwesikhashana, njengoba kubonisiwe.

Ngokuhambisa isisindo phambi kwakho esikhundleni sakho, ushintsha isikhungo sakho sogqozi, ngakho-ke, shintsha ukugxila kokusebenza kuya kwi-quads. Ngenxa yokuthi ubamba isisindo, kuzodingeka usebenzise isisindo esilula kakhulu sale nguqulo kune-barbell yendabuko ye-squat. Nansi indlela yokwenza ngayo:

1. Yima ngezinyawo ezinyaweni ze-hip- noma ububanzi be-shoulder.
2. Beka i-barbell ngaphambili kwemahlombe bese uwela izingalo phezu kwebha ukuze ulibeke endaweni noma usebenzise ukuboshwa kwengcindezi, nje ubukele izikhali.
3. Bhonqa ngamadolo bese wehla ngaphakathi kwe-squat. Ngenxa yokuthi ubamba isisindo, i-torso yakho izohlala iqondile futhi ngeke ukwazi ukuhlahlela phansi, ngakho-ke qaphela ukuthi ungalokothi uhlehlise ibhalansi yakho.
4. Vumelanisa i-gliti nemilenze kancane kancane imise ngaphandle ngaphandle kokuvala amadolo bese uphinda ama-1-3 amasethi we-10-16 okuphindaphindiwe.

8 - I-Wall ihlala

Udonga luhlala luhluke kakhulu kuma-squats ejwayelekile kusukela ubambe isikhundla se-static noma isometric isikhathi esithile, kunokuba usebenze lonke uhambo lokuhamba.

Lokhu ukuzivocavoca okukhulu ongakwenza noma kuphi ngaphandle kwemishini ukukusiza ukwakha ukukhuthazela emzimbeni ophansi. Nansi indlela yokwenza ngayo:

1. Yima phambi kwodonga (cishe amamitha amabili phambi kwayo) futhi uncike kulo.
2. Slayida phansi bese uhamba ngezinyawo kuze kube ngamadolo akho angama-angles angama-90 degree (noma aseduze nawe ungathola) futhi ubambe, ugcine i-abs ingenwe, imizuzwana engu-20-60.
3. Buyela ukuze uqale futhi uphinde, ubambe i-squat ngama-angles ahlukene ukuze usebenze umzimba ophansi ngezindlela ezahlukene.
4. Ukwengeza ukuqina, ubambe izinsimbi, faka ibhola emkhatsini wamadolo noma udonga lugxume ngemiklamo yezinyawo.

9 - I-One-Legged Squats

Isikwele esisodwa esinemilenze yisenzo esithuthukisiwe futhi okufanele uzinakekele uma wenza okokuqala.

Ukubeka konke isisindo sakho emlenzeni owodwa kuzosinselela kakhulu ibhalansi yakho nokuzinza ngenkathi ungeze amandla ekusebenzeni kwakho kokusebenza. Le nguqulo iboniswa ngokusekelwa ebhokisini lokuzivocavoca, okufaka inselelo enkulu yokulinganisela. Nansi indlela yokwenza ngayo:

1. Beka ibhola yokuzivocavoca ngemuva kwe-back your back on the wall bese ulencike kulo.
2. Phakamisa unyawo lwesokunxele emhlabathini kancane, uhambisa unyawo olungakwesokudla eduze nendawo ukuze uthole ibhalansi yakho.
3. Vumelanisa imisipha yomlenze wokunene futhi, ukugcina umlenze wesokunxele uphakanyisiwe, wehlise ube yi-squat (kuphela ephansi ongayiphatha). Ungaphakamisa izandla zakho odongeni uma udinga ukulinganisela okungeziwe.
4. Phindela emuva ukuze uqale futhi uphinde uphinde uphinde usebenzise umlenze ongakwesokudla ngaphambi kokushintsha izinhlangothi.
5. Lokhu kuvivinya okunzima, ngakho-ke sebenzisa ngaphandle kwebhola futhi ngenkathi ubambelela okuthile kokulinganisela.

10 - Ukukhetha Izikwele Zakho Nokuzivikela Okuphephile

Amathiphu Okusheshayo Wokukhetha Izikwele Zakho

• Uma uzama ukuqina futhi uphilile noma mhlawumbe ulahlekelwe isisindo, noma yiluphi uhlobo lwe-squat oluzokwenza.
• Uma ungumqali, ukuqala ngezikwele zesisindo somzimba futhi ukuhamba kancane kuya esikhwameni esilinganisiwe kuyindlela engcono kakhulu yokuhamba.
• Njengoba uthola kahle kuwo, ungaqala ngokushintshashintsha okuphambili kakhulu (izikwele zangaphambili, izikwele ze-barbell, kanye nezikwele ezinamagundane owodwa).
• Nomaphi lapho uqala khona, ukukhipha isenzo esihle kakhulu esizosebenza zonke izingxenye zomzimba wakho ophansi.

Amathiphu Wokuxosha Ngokuphepha

1. Gcina isisindo phezu kwezinyawo futhi ugcine izithende phansi phansi yonke inhlangano.
2. Gcina amadolo ngokuhambisana nezinzwani.
3. Khumbula ukuthumela iziqhamuka emuva kunokuba amadolo phambili.
4. Gcina amahlombe abuyele emuva, umcibisholo wemvelo endaweni ephansi, futhi ikhanda nentamo endaweni engathathi hlangothi kuyo yonke into.