Izinzuzo ezi-7 zokwenza ama-squats nokuhluka okuzozama

-Delile

• Imiphi imisipha ama-squats asebenza ngayo?
• Ungenza kanjani squat eyisisekelo
• Ziyini izinzuzo zokwenza ama-squats?
• 1. Kuqinisa umnyombo wakho
• 2. Kunciphisa ingozi yokulimala
• 3. Crushes kilojoule
• 4. Kuqinisa izicubu zomzimba wakho ophansi
• 5. Kukhulisa ikhono lezemidlalo namandla
• 6. Izinhlobonhlobo zisiza ngokugqugquzela
• 7. Kungenziwa noma kuphi
• Yiziphi izinzuzo ongazithola ngokuhluka kweskat?
• Izikwele ezingemuva
• Izikwele ezingaphezulu
• Izikwele ezigxumayo
• Amathiphu okuphepha
• Okubalulekile
• I-3 Ishukumisela Ukuqinisa Ukukhanya

I-squat ukuzivocavoca amandla okuqinisa amandla okudinga imisipha eminingana emzimbeni wakho ongaphezulu nophansi ukuze isebenze ndawonye ngasikhathi sinye.

Eminingi yale misipha ikusiza ukukunika amandla okwenza imisebenzi yansuku zonke njengokuhamba, ukukhuphuka izitebhisi, ukugoba, noma ukuthwala imithwalo esindayo. Futhi zikusiza ukuthi wenze imisebenzi ehlobene nezemidlalo.

Ukungeza ama-squats ekusebenzeni kwakho kungasiza ukukhulisa ukusebenza kwakho kokuzivocavoca, kunciphise ubungozi bokulimala, futhi kukugcine uhamba kalula usuku lonke. Kepha lezi ngezinye nje zezinzuzo.

Qhubeka ufunde ukuze ufunde kabanzi ngemivuzo ongayithola ngokwenza ama-squats nokuhlukahluka ongazama izinzuzo ezingeziwe.

Imiphi imisipha ama-squats asebenza ngayo?

Uma kukhona ukuzivocavoca okukodwa okunamandla okuphonsela inselelo iningi lemisipha emzimbeni wakho, yisikwele.

Imisipha esobala ehlosiwe isemzimbeni ongezansi, kepha ukuze wenze lokhu kuvivinya umzimba kahle, udinga futhi ukusebenzisa imisipha eminingi ngaphezu kokhalo lwakho.

Imisipha engezansi ebhekiswe esikhungweni ifaka:

• i-gluteus maximus, minimus, ne-medius (izinqe)
• i-quadriceps (ngaphambili kwethanga)
• imisipha (emuva kwethanga)
• i-adductor (imbilapho)
• i-hip flexors
• amathole

Ngaphezu komzimba ongezansi, isikwele siphinde sikhombe imisipha yakho eyinhloko. Le misipha ifaka i-rectus abdominis, ama-oblique, i-transverse abdominis, ne-erector spinae.

Uma wenza i-squat yangemuva noma i-squat yaphezulu, uzophinde usebenze imisipha emahlombe akho, izingalo, isifuba, nasemhlane.

Ungenza kanjani squat eyisisekelo

Eyaziwa njenge-squat bodyweight noma i-air squat, uhlobo oluyisisekelo kakhulu lwe-squat lisebenzisa nje isisindo somzimba wakho ukumelana nalo. Ukuhluka kwe-squat kungafaka izinsimbi, njengama-barbells noma ama-dumbbells, amabhendi wokumelana, noma amabhola e-yoga.

Ukwenza i-squat eyisisekelo:

1. Qala ngezinyawo zakho zibanzi kancane kune-hip-wide apart.
2. Gcina isifuba sakho siphezulu, uhlanganyele isisu sakho, bese uhambisa isisindo sakho ezithendeni zakho njengoba uphusha izinqe zakho ubuyela endaweni yokuhlala.
3. Yehlisa okhalweni lwakho kuze kube yilapho amathanga akho ehambelana noma ecishe afane phansi.
4. Kufanele uzwe ukugcwala emathangeni akho nasezingubeni zakho.
5. Misa isikhashana ngamadolo akho, kodwa hhayi ngaphesheya kwezinzwane zakho.
6. Exhale bese uhlehlela emuva endaweni yokuqala.

Ziyini izinzuzo zokwenza ama-squats?

Uhlu lwezinzuzo ze-squat lude, kepha ukufingqa nokuveza izinketho eziphezulu, nazi izinzuzo eziyisikhombisa ezibalulekile zokwenza ama-squats.

1. Kuqinisa umnyombo wakho

Ukuba nemisipha eqinile yomgogodla kungenza ukunyakaza kwansuku zonke njengokujika, ukugoba, nokuma kube lula. Hhayi lokho kuphela, kepha umgogodla oqinile ungathuthukisa ibhalansi yakho, unciphise ubuhlungu kumhlane wakho ophansi, futhi kukwenze kube lula ukugcina ukuma okuhle.

I-A leyo eqhathanisa ukwenziwa kwemisipha okuyisisekelo phakathi kweplanka elinama-squats angemuva ithole ukuthi ama-back squats aholele ekusebenzeni okukhulu kwemisipha esekela umqolo wakho.

Ngokuya ngalokhu okutholakele, abacwaningi bancoma ukukhomba imisipha eyinhloko ngama-squats angemuva ukunciphisa ubungozi bokulimala nokukhulisa ukusebenza kwezemidlalo.

2. Kunciphisa ingozi yokulimala

Uma uqinisa imisipha emzimbeni wakho ongezansi, ukwazi kangcono ukwenza ukunyakaza okugcwele komzimba ngefomu elifanele, ibhalansi, ukuhamba, nokuma komzimba.

Futhi, ukufaka ama-squats esimisweni sakho sokuzivocavoca jikelele kusiza nasekuqiniseni imisipha yakho, imisipha, namathambo, okuthi, ngokwe-American Council on Exercise, kungasiza ukunciphisa ingozi yokulimala.

3. Crushes kilojoule

Ukushiswa kwamakhalori kuvame ukulingana nokuvivinya umzimba njengokugijima noma ukuhamba ngebhayisikili. Kepha ukwenza amandla amakhulu, ukunyakaza okuhlanganisiwe njenge-squat nakho kungacindezela amanye ama-calories abucayi.

Isibonelo, ngokusho kweHarvard Medical School, umuntu ongamakhilogremu ayi-155 angashisa cishe ama-calories angama-223 enza imizuzu engama-30 yamandla amakhulu noma izivivinyo zokuqeqesha isisindo, njengezikwele.

4. Kuqinisa izicubu zomzimba wakho ophansi

Umzimba wakho ophansi uqhosha ngemisipha yakho emikhulu futhi enamandla kakhulu.

Ukusuka ekuphumeni embhedeni, ukuhlala phansi esihlalweni, ama-glute akho, ama-quadriceps, imisipha, ama-adductors, ama-hip flexors, namathole anesibopho cishe sakho konke okwenzayo.

Ukuzivocavoca amandla okuqina njengama-squats kungasiza ekuqiniseni nasekukhulumeni imisipha emzimbeni wakho ongezansi. Lapho le misipha isesimweni esihle, ungathola ukuthi unganyakaza ngokunethezeka, unobuhlungu obuncane, nokuthi konke kusuka ekuhambeni kuya ekugoba kuya ekuzivocavoca umzimba kulula ukukwenza.

5. Kukhulisa ikhono lezemidlalo namandla

Uma uncintisana emdlalweni, ukungeza ama-jump squats ekusebenzeni kwakho kungakusiza ukuba uthuthukise amandla nejubane eliqhamukayo, elingasiza ekuthuthukiseni ukusebenza kwakho kwezemidlalo.

Uphenye imiphumela yokuqeqeshwa kwe-squat squat okwenziwe ama-3 ngesonto phakathi namasonto ayi-8.

Ngokuya ngemiphumela yocwaningo, abacwaningi baphethe ngokuthi ukuqeqeshwa kwe-squat gump kunamandla okuthuthukisa ukusebenza kwezemidlalo okuhlukahlukene ngasikhathi sinye, kufaka phakathi isikhathi se-sprint namandla wokuqhuma.

6. Izinhlobonhlobo zisiza ngokugqugquzela

Uma usukwazi kahle i-squat eyisisekelo, kunezinhlobo eziningi ezahlukahlukene zokuhluka kwe-squat ongazama. Ukushintsha ama-squats akho kungasiza ekugcineni ukuzivocavoca okuthakazelisayo, ngenkathi futhi kuvula amaqembu ehlukene emisipha.

Ama-squats angenziwa ngesisindo somzimba wakho nje. Kungenziwa futhi ngezisindo, njengama-dumbbells, ama-barbells, ama-kettlebells, noma amabhola emithi, noma ngamabhande wokumelana noma amabhola e-yoga.

7. Kungenziwa noma kuphi

Ukwenza izikwele zomzimba, awudingi noma iyiphi imishini. Konke okudingayo umzimba wakho negumbi elanele ukwehlisa izinkalo zakho endaweni ehleli phansi.

Futhi, uma ucindezelwe isikhathi, usengazuza amaqembu amaningi emisipha ngokwenza ama-squats angama-50 ngosuku: Zama ukwenza ama-25 ekuseni no-25 ebusuku. Njengoba uya uqina, engeza u-25 ntambama.

Yiziphi izinzuzo ongazithola ngokuhluka kweskat?

Ukushintsha i-squat eyisisekelo kukuvumela ukuthi ukhombe amaqembu ehlukene emisipha. Kuyasiza nokugqugquzela ukuze ungadinwa ngokwenza ukunyakaza okufanayo kaninginingi.

Ngaphambi kokuqhubekela kokuhlukahluka kwe-squat, qiniseka ukuthi uyakwazi ukuhamba okuyisisekelo kwe-squat. Lokhu kuvivinya kuyinselele enkulu futhi kudinga amandla amaningi, ukuguquguquka, nokwenza kusebenze okuyisisekelo.

Izikwele ezingemuva

Isikwele sangemuva sithatha ukunyakaza kwe-squat kwendabuko futhi sengeza ukumelana emahlombe nge-barbell. Kuvame ukubhekwa njenge "standard yegolide" uma kukhulunywa ngakho, njengoba kudinga ukusebenzisana okuhlelekile kwamaqembu emisipha amaningi.

Isikwele esingemuva sigcizelela ama-glutes nezinqulu ngenkathi kusakhonjwa ama-quads.

1. Setha i-barbell ku-rack squat, ngezansi nje kokuphakama kwamahlombe.
2. Hambisa ngaphansi kwebha ngakho-ke iphumula ngemuva kwentamo yakho ngaphesheya komhlane wakho. Bamba ibha ngezandla zakho.
3. Njengoba izinyawo zakho zibanzi kancane kunokuhlukaniswa nobubanzi behlombe, buyela emuva ukuze ukwazi ukusula i-rack.
4. Zitotobise esikhungweni ukuze izinkalo zakho zingaphansi kwamadolo akho.
5. Misa isikhashana, bese ucindezela ezinyaweni zakho bese uphusha izinkalo zakho emuva endaweni yokuqala.

Izikwele ezingaphezulu

Ukuze uthole isikwele esingaphezulu ungasebenzisa i-dumbbell noma ibhola lomuthi.

Lokhu kwehluka kufaka umnyombo wakho, ikakhulukazi emuva kwakho okuphansi. Ngaphezu kwalokho, kusebenza imisipha engxenyeni yakho ephezulu, emahlombe, nasezingalweni.

Uhla lwakho lokunyakaza luzohluka kancane nalesi sikwele, ngakho-ke naka ifomu lakho ngokucophelela.

1. Yima mude izinyawo zakho zibanzi kancane ukwedlula ububanzi behlombe
2. Bamba ibhola lomuthi ngenhla kwekhanda lakho ngaso sonke isikhathi sokuvivinya umzimba.
3. Ukusuka lapho umile khona, gobisa amadolo akho bese uphonsa izinkalo zakho emuva ngendlela ongathanda ngayo isikwele esijwayelekile. Yima lapho amathanga akho ehambisana nomhlabathi.
4. Misa isikhashana ngamadolo akho, kodwa hhayi ngaphesheya kwezinzwane zakho.
5. Phusha izithende zakho ukubuyela endaweni yokuqala, unikeze ama-glutes akho ukukhama phezulu.

Izikwele ezigxumayo

Ngama-squats weqa, awudingi noma iyiphi imishini. Lokhu ukunyakaza kwe-plyometric, okusho ukuthi kungukuzivocavoca okunamandla okudinga ukuthi usebenzise imisipha yakho kubukhulu bayo ngesikhathi esifushane.

I-squat ye-jump igxile kuma-glutes, ama-quads, okhalweni, kanye nemisipha ngenkathi ikhulisa nokushaya kwenhliziyo yakho.

Ngoba lokhu kwehluka kubeka ingcindezi enkulu emajoyintini akho, kubalulekile ukuthi ube namadolo anempilo, izinqe, namaqakala uma ufuna ukuzama lokhu kuhamba.

1. Sukuma uqonde izinyawo zakho zibanzi kancanyana kune-shoulder-wide apart.
2. Squat phansi kuze kube yilapho amathanga akho ephakeme kancane kunamadolo akho.
3. Ziqhubekele phezulu ukuze izinyawo zakho zisuke phansi.
4. Izwe elinamadolo athambile, agobile, bese uhlala emuva endaweni yokuhlala.

Amathiphu okuphepha

Ngenkathi ukuzivocavoca umzimba okuphephile uma kwenziwa ngefomu elifanele, kunezindlela ezithile zokuphepha okufanele uzigcine lapho wenza ama-squats.

• Zithobe uze ufike ngokunethezeka. Lapho uqala ukuzwa ukungakhululeki ezinqulwini noma emadolweni akho, yima futhi ukusebenzise lokho njengokugcina kwakho.
• Qiniseka ukuthi unesisekelo esiqinile. Ukuzivocavoca okuningi kwe-squat kudinga ukuthi uqale ngezinyawo zakho zibanzi kancane kune-shoulder-wide apart. Ukusebenzisa ukuma okuncane kukuvumela ukuthi ukhombe imisipha yangaphandle yamathanga, kodwa futhi kunciphisa ukuzinza kwesisekelo sakho futhi kubeka ingcindezi eyengeziwe emadolweni akho.
• Gcina amehlo akho phambili. Ngenkathi kungabonakala kungokwemvelo ukubheka phansi lapho wenza i-squat, uzofuna ukugcina iso lakho liqonde phambili. Ukusiza ngalokhu, khetha indawo ephambi kwakho ozogxila kuyo. Lokhu kungakusiza ugcine intamo yakho endaweni engathathi hlangothi.
• Gcina ukuma kwakho kumile. Gwema ukuqoqa amahlombe noma emuva kwakho. Gxila ekugcineni umgogodla wakho uqonde futhi ungathathi hlangothi, ikhanda lakho lingathathi hlangothi, ungabheki phezulu noma phansi.
• Phakamisa kuphela okwazi ukuphatha. Gwema ukusinda ngesisindo uma ifomu lakho lingakwazi ukusisingatha. Uzozuza kakhulu ku-squat uma uyisebenzisa ngefomu elifanele kunalokho ozokukwenza uma uphakamisa isisindo esiningi kakhulu. Futhi, ukuphakamisa isisindo esiningi kungakucindezela emuva, okhalweni, nasemadolweni, okungaholela ekulimaleni.
• Yenza kusebenze umnyombo wakho. Gcina imisipha yakho esemqoka ivuliwe kulo lonke lolu hambo. Cabanga ngale misipha njengebhande lakho lesisindo langaphakathi eligcina konke kusendaweni yalo.

Okubalulekile

Ukuthuthukisa amandla namandla kungezinye zezinzuzo eziningi zokufaka ama-squats ekusebenzeni kwakho.

Uma wenziwe kahle, lokhu kuvivinya umzimba kukhulisa nokusha kwekhalori lakho, kusiza ukuvimbela ukulimala, kuqinise umnyombo wakho, futhi kuthuthukise ibhalansi nokuma kwakho komzimba.

Ukuze uhlale ukhuthazekile, cabanga ngokususa i-squat yendabuko ngokuhluka okuhlukile. Lokhu ngeke kugcine ngokuzivocavoca kwakho kuphela, kodwa futhi uzophonselwa inselelo ngokuhamba ngakunye okusha.

Uma unesimo sempilo noma ulimele, qiniseka ukuthi ukhuluma nodokotela wakho noma umqeqeshi oqinisekisiwe ngaphambi kokungeza ama-squats esimisweni sakho sokuqina.

I-3 Ishukumisela Ukuqinisa Ukukhanya