Ukuhluka Okusha Kwezikwele Okufanele Ukwengeze Ekusebenzeni Kwakho Kwezinqa

-Delile

• Kwenziwa kanjani
• Okungafanele ukwenze
• Ungathuthuka kanjani
• Ungashintsha kanjani
• Buyekeza kwe-

Izikwele zingenye yalezo zivivinyo ezingenziwa ngezindlela ezibonakala zingapheli. Kukhona i-squat ehlukanisiwe, i-pistol squat, i-sumo squat, ukugxuma kwe-squat, i-squat encane, i-squat yomlenze owodwa-kanye nohlu lokuhluka kwe-squat luqhubeka ukusuka lapho.

Futhi sethembe, i-squat endala ejwayelekile (nazo zonke izihlobo zayo) ayiyi ndawo maduzane. Isikwele sinamathele kulokhu isikhathi eside ngesizathu esizwakalayo-kuyasebenza. Akukhona nje kuphela ukuthi kungenye yezindlela ezihamba phambili zokubumba i-booty-shaping, i-glute-lifting, ukunyakaza kwe-butt-toning, kodwa ama-squats empeleni kuwukuzivocavoca umzimba ogcwele. Uvula umnyombo wakho ukugcina isifuba sakho siphakamile futhi simile siqonde, ushisa ama-quads akho njengoba wehlela esikhundleni sakho, futhi ungangeza ezinye izimbumbulu ukuze usebenze nomzimba wakho ongaphezulu. (Engeza umnyakazo kunoma yikuphi ukuqeqeshwa kwesifunda somzimba ogcwele ukuze uthole ukushiswa kwamafutha okukhulu nakakhulu.)

Kodwa ngesikhathi ucabanga ukuthi uzoba yingcweti kuwo wonke ama-squats, kungena umqeqeshi we-ACE no-Nike u-Alex Silver-Fagan ne-squat yezimfanzi. Umhlole enza lo mnyakazo kokuthunyelwe kwakhe ku-Instagram lapha. (Yebo, angakwazi futhi ukuchoboza okunye ukudonswa.)

Yini squat shrimp, ubuza? Sizovumela u-Alex, owaklame i-30-Day Squat Challenge yethu, ukuthi akubonise ukuthi kwenziwa kanjani, kungani kufanele uyingeze esimisweni sakho njengayizolo, nokuthi ungakwazi kanjani ukuhamba uma ungekho lapho okwamanje.

Kwenziwa kanjani

1. Qala ukuma bese ugoba idolo elilodwa ukuze ubambe unyawo ngemuva kwakho ngesandla esiphambene. Ungaphinda uzame ukusebenzisa isandla sakho esiseceleni okufanayo ukuze uthole inselele eyengeziwe yebhalansi. (Njengokuthi nje welula ama-quads akho.) Nweba enye ingalo ephambi kwakho ukuze ibhalansi.

2. Goba kancane umlenze omile bese wehlisa phansi kuze kube yilapho idolo eligobile ligaya phansi. Shayela esithendeni somlenze omile ukuze ubuyele ekumeni.

Okungafanele ukwenze

Ukubethela ifomu elifanele le-squat yezimfanzi kungaba nzima, ikakhulukazi uma usebenza ngamandla akho kanye nokuvumelana nezimo, kodwa u-Silver-Fagan uthi ukuncika kakhulu phambili noma kude kakhulu yiphutha elivame ukugwenywa.

Ungathuthuka kanjani

Awukakafiki? Zama lezi zivivinyo uSilver-Fagan athi zingakusiza ukuqeqesha umzimba wakho nokuthola imisipha oyodinga ukwenza imfucuza.

Isikwele esijwayelekile: Bazi kahle i-squat eyisisekelo ngaphambi kokuqhubekela phambili. Hlola ifomu lakho ngalezi zinkomba.

Hlukanisa i-squat: Iya kulo msebenzi ukuze uzijwayeze ukubeka isisindo esengeziwe emlenzeni owodwa njengoba ugoqa. (Lokhu kuhamba kufaka lokho kuthepha kwedolo.)

I-squat ehlukanisiwe emincane: Hlela ukuthola idolo lakho langemuva lisondele eduze kwesithende sakho sangaphambili ngangokunokwenzeka ukulingisa ukuma okuncane kwesikwele sezimfanzi.

I-reverse lunge: Ngokuthembela emlenzeni wakho wangaphambili ukuze uthole ukwesekwa nokuzinza, umzimba wakho uzojwayelana nemisipha ozoyidinga ukuyisebenzisela i-shrimp squat.

Ungashintsha kanjani

Lezi zinguquko zingasiza ama-shrimp squats akho ukuthi akwenze kube lula (ukuze ukwazi ukugxila kakhulu efomini futhi kancane ekugijimeni ukunyakaza) noma kube nzima kakhulu (ukuze ukwazi ukubona lezo zinzuzo ngokungathí sina).

Ukwehla: Beka izinyathelo noma inqwaba yemicamelo ngemuva kwakho ukuze unciphise ububanzi bokunyakaza.

Ukuqhubekela phambili: Bamba unyawo lomlenze ogobile ngazo zombili izandla ukuze usebenze phakathi kwebanga elikhudlwana lokunyakaza.

Buyekeza kwe-