Indlela ephephile yokwenza ama-squats anesisindo

-Delile

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Uma uthanda indlela ama-squats enza ngayo isinqe sakho nemilenze, kungenzeka ulingeke ukuthi uthuthukise imiphumela yakho ngokusebenzisa ukumelana okwengeziwe. Ngaphambi kokuthi uthathe i-barbell, nokho khipha isibali sakho. Ocwaningweni lwakamuva olushicilelwe ku I-AmericanJournal Yezemidlalo Yezokwelapha, Kwabantu abangama -48 abenza ama-squats ngamaphesenti angama-60 noma angama-80 we-repmaximum yabo eyodwa (ebizwa nge-1RM, okuyinani lesisindo somuntu ongaphakamisa isisindo esisodwa nje), zonke izinqolobane zabo, ezihlanganisa izinhlungu ezingapheli. Ukwehlisa isisindo kumaphesenti angu-40 we-1RM yabo (ngokwesibonelo, uma i-1RM yabo ingu-40pounds, bangaphakamisa u-16) kuxazulule inkinga, kodwa futhi kunciphise imisipha. Isixazululo? Phelisa ifomu lakho ngokuzijwayeza ukunyakaza ngesisindo somzimba wakho, kancane kancane wengeze ukumelana. Gcina isikhundla esifanele:

• Bheka phambili noma kancane phezulu.
• Ngezansi kuphela kuze kube yilapho amathanga ehambisana naphansi (uma ungafika kude kangako), amadolo aqondaniswe nezinzwane.
• Gcina isifuba sakho siphakanyisiwe I-Yourtorso ngokwemvelo izofika phambili kancane ngenkathi ugcwala, kepha bekungafanele uncike phambili; uhlose ukugoba ama-degree angama-90 ezinqulwini nasemadolweni.
• Gcina izithende phansi.

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