Umkhumbi Owenza Amandla, Amandla Nokuxhumanisa
Ukwengeza izikwele zomlenze oyedwa ohlelweni lwakho lokuqeqesha kungenye yezindlela ezingcono zokuthuthukisa amandla, ukulinganisela, nokuxhumanisa, nokunciphisa ubuhlungu bendondo lomgijimi, noma i-patellofemoral syndrome. Lokhu kusebenza kuzokuthuthukisa ukuzinza nokuqinisa amandla , nokuvimbela ukulimala nokuthuthukisa ukusebenza.
Isikwele esisodwa somlenze uhlobo lokuzivocavoca okudingayo ukuqala kancane.
Ungathola ukuthi awukwazi ukulawula umzimba wakho, u-ankle wakho uqala ukuthuthumela, idolo lakho lijikeleza futhi umzimba wakho uphezulu. Ungathola ukuthi ibhalansi yakho akusikho okucabangayo. Ngokuhamba kwesikhathi uzokwazi ukwenza isikwele esisodwa somlenze ngomusa futhi ukhululeke.
Kulungile uma unzima. Eqinisweni, abantu abaningi benza. Iningi labantu lilwa nomlenze oyedwa womlenze ... ekuqaleni. Uma kunjalo, qala ngokulinganisa emlenzeni owodwa uze ukwazi ukuma ngomlenze owodwa imizuzwana engu-30. Ngokuqala ngalolu hlelo, uzoqala ukuthuthukisa imisipha emincane. Uzothola ibhalansi yakho ithuthuka ngokudlula isikhathi.
Indlela Yokwenza I-Squat Yomunye Ongabodwa
Uma kunokwenzeka, yenza lo msebenzi phambi kwesibuko ukuze ugcine ifomu elihle. Ngokuhamba kwesikhathi, uzokwazi ukushiya esibukweni ngemuva.
- Yima emlenzeni owodwa ngezinyawo zakho ezikhomba phambili futhi idolo lakho ligobile kancane. Gcina isisindo sakho siphezulu phezu kwebhola lonyawo lwakho.
- Gcina umzimba wakho ophezulu uqonde ngokubhekisisa ikhanda lakho phambili. Tuck isikhumba sakho ngaphansi bese ugcwalise amahlombe akho emuva. Ungazungezi amahlombe akho.
- Ukugcina idolo ligxile phezu kwebhola lonyawo, liye libe ngaphansi kwe-squat position. Qala ngama-squats angajulile futhi usebenze indlela yakho eduze komhlabathi.
- Phinda amaqoqo amathathu ama-squats ayishumi emlenzeni ngamunye.
Uma usuhlakulela amandla akho, ukusebenzisana, nokulinganisela, uzizwe ukhululekile ukwengeza izinsimbi zesandla noma ubambe ibhola lomuthi ukuze wakhe amandla engeziwe. Ngokuhamba kwesikhathi, cabanga ukwenza i-squat endaweni engaphephile noma encane njengemigodi ye-trampoline noma ibhalansi ye-balance.
Izinzuzo zokwenza izikwele
Isikwele esisodwa somlenze sibonakala njengesenzo sokuqala, kodwa akulula ukwenza. Ihambisa imiphumela eminingi futhi isebenza wonke umzimba usebenzisa isisindo somzimba nje kuphela. Ayikho imishini edingekayo, okwenza kube uhlobo lokuzivocavoca ongayenza noma kunini, noma kuphi. Ukufaka ama-squats ohlelweni lwakho lokuzivocavoca luzogcina ama-quadriceps akho, ama-hamstrings no-glutes aqinile. Kubuye kube nokusebenza okuyisisekelo ngempela ngoba kudingekile ngokwemigomo yokuma nokusekela.
Ukwenza i-squat eyodwa yomlenze, noma yikuphi ukukhipha isikwele kulolu daba kuyindlela ephumelelayo yokwehlisa imilenze nokugcoba, ukuqinisa imisipha yomzimba nokwandisa ukuguquguquka. Lokhu kungumsebenzi omuhle wabadlali bazo zonke izigaba zezemidlalo nezamakhono, kodwa kubaluleke kakhulu kubagijimi. Isikwele esisodwa somlenze sisebenza imisipha efanayo esetshenziselwa ukuhamba: iziqhwa, ama-hamstrings, i-quadriceps, i-gluteus esiphezulu namathole.