Izinzuzo ze-squat nokuthi ungenza kanjani

-Delile

• Indlela yokwenza squats
• Izinzuzo ze-squat

Isikwele ukuzivocavoca okulula okungadingi amalungiselelo amaningi ukuthi wenziwe, vele ugcine imilenze yakho ihlukane, welule izingalo zakho phambi komzimba wakho bese ugoqa kuze kube yilapho amathanga akho ehambelana phansi.

Yize kuvame ukubhekwa njengokuzivocavoca nje ukuqinisa umlenze, i-squat isebenza eminye imisipha kunaleyo yomlenze futhi, ngaleyo ndlela, ithuthukisa ukuqiniswa kwemisipha yesisu neyasemuva, ngokwesibonelo.

I-squat, yize ilula, kubalulekile ukuthi yenziwe ngaphansi kokuqondiswa nokunakekelwa kwengcweti yemfundo yezomzimba ukuze ukunyakaza kulungiswe, uma kunesidingo, futhi kube khona ingozi encane yokulimala.

Indlela yokwenza squats

Ukwenza ama-squats kahle ngaphandle kokulimaza umgogodla wakho nokufeza zonke izinzuzo lo msebenzi ongahlinzeka ngazo kunconyiwe:

1. Gcina izinyawo zakho ziqhelelene kancane futhi zihlale ziphansi phansi;
2. Yelula izingalo zakho phambi komzimba wakho;
3. Gcina umhlane wakho uqonde futhi ugweme ukukhokhela izinkalo zakho, njengoba kuvamile;
4. Donsela ngaphambi kokuqala i-squat bese udedela umoya njengoba wehla;
5. Yehlisa ngokwanele ukugcina amathanga akho ehambelana phansi.

Ithiphu enhle yokuhlola ukuthi ngabe i-squat yenziwa kahle yini ukuzibuka esibukweni. Okungcono, yenza ukuzivocavoca eceleni kwesibuko. Uma ukuzivocavoca kwenziwa kahle, kufanele uzwe imisipha yesisu neyethanga isebenza. Kungenzeka futhi ukwandisa ukusebenza kahle kwe-squat ngokwenza ukuhlukahluka kokuzivocavoca okufanayo, ukusebenza kwemisipha eminingi. Yazi ezinye izivivinyo ze-squat.

Yize kungukuzivocavoca okufanele kwethulwe enkambisweni yokuziqeqesha, isikwele kumele senziwe ngokucophelela ukugwema ukulimala. Ngakho-ke, esimweni somuntu oqala ukwenza ukuzivocavoca umzimba, kunconywa ukuthi ugoqe odongeni ubhekane nebhola le-pilates, ngakho-ke kungenzeka ukuthi ube nombono omkhulu wokunyakaza. Ngaphezu kwalokho, ungaqeqesha ngokuhlala nokusukuma ebhentshini, ngoba ngaleyo ndlela ungabona nokuthi ukunyakaza kufanele kwenziwe kanjani.

Kwabaqalayo, isincomo ukwenza ama-squats ayi-15 ngokufanele, kuboniswe ngosuku lokuqala ukwenza amasethi ama-3 ama-squats ama-5 ngesikhawu seminithi eli-1 phakathi kwamasethi. Njengoba ukuzivocavoca kwenziwa, inani lama-squats lingakhuphuka ngokuqhubekayo, ngokwamandla omuntu. Kunconywa ukuthi ama-squats enziwe ama-3 amahlandla ngesonto nangezinsuku ezihlukile ukuze imisipha ikwazi ukuphumula.

Futhi yazi izivivinyo ezi-3 zokukhulisa isitho sakho ekhaya.

Izinzuzo ze-squat

Isikwele ukuzivocavoca okuphelele ngoba kufaka imisipha eminingana, kufaka phakathi izicubu zesisu, emuva, ithanga kanye ne-gluteus. Ngakho-ke, izinzuzo ezinkulu zezikwele yilezi:

• Ukuqiniswa kwezicubu zesisu nangemuva;
• Ukuqinisa kanye ne-hypertrophy yamathanga nama-glutes;
• Ukwenza ngcono isimo somzimba;
• Ukwehla kwengozi yokulimala;
• Isiza ekwehliseni isisindo.

Ngaphezu kwalokho, ama-squats athuthukisa umugqa womzimba futhi asiza ukugcina ukuma okuhle futhi kungenziwa kunoma iyiphi indawo.