Yimiphi Imisipha Esebenza Nezikwele?

-Delile

• Ungenza kanjani squat eyisisekelo
• Ungakwenza kanjani ukwahluka kwe-squat
• Jump squat
• I-Barbell noma i-back squat
• Isikwele Sumo
• Ukufaka ama-squats esimisweni
• Ukudla okudlela endlini
• I-3 Ishukumisela Ukuqinisa Ukukhanya

Izikwele ukuvivinya umzimba okusebenzayo okusebenza emzimbeni ophansi.

Uma ubheke ukuthuthukisa ukuqina komzimba wakho bese uthinta imisipha yomzimba wakho ongezansi, engeza ama-squats esimisweni sakho sokuzivocavoca futhi ukwenze kaningana ngesonto.

Esikhungweni somzimba esijwayelekile, imisipha elandelayo ihloselwe:

• ama-quadriceps
• imisipha
• glutes
• izisu
• amathole

Ungazama futhi ukwehluka kwe-squat, njenge-barbell ne-jump squats, ngenselelo eyengeziwe. Lokhu kusebenza ngamaqembu emisipha ehluke kancane, njengemisipha yakho yangemuva (ama-barbell squats), futhi kungasiza ekuthuthukiseni ukuqina kwe-aerobic (jump squats).

Ama-squats nawo angukuzivocavoca okusebenzayo okungakusiza ngemisebenzi yansuku zonke, njengokuhlala esihlalweni nokugoba ukuze uthole okuthile eshalofini eliphansi. Lokho kungenxa yokuthi zisebenza imisipha efanayo oyisebenzisayo ukwenza leyo misebenzi.

Ukuze uthole imiphumela emihle, yenza ama-squats kanye nokuzivocavoca kwenhliziyo nokunye ukuhamba kokuqeqeshwa kwamandla.

Ungenza kanjani squat eyisisekelo

Imisipha yasebenza: ama-quads, imisipha, i-glutes, i-abs, amathole

Ukwenza i-squat eyisisekelo usebenzisa isisindo somzimba wakho kuphela, landela lezi zinyathelo:

1. Yima ngezinyawo ububanzi bucishe bube bububanzi be-hip, izinzwane ziphendukele ngaphandle.
2. Qinisa umnyombo wakho ukuze uzinze, bese isifuba sakho siphakamisela phezulu, qala ukubuyisela isisindo sakho ezithendeni zakho ngenkathi uphusha izinqe zakho ngemuva kwakho njengoba uhlalele phansi.
3. Qhubeka nokuzithoba kuze kube yilapho amathanga akho ecishe afane naphansi. Izinyawo zakho kufanele zihlale phansi emhlabathini, namadolo akho kufanele ahlale phezu kozwane lwakho lwesibili.
4. Gcina isifuba sakho siphakanyisiwe nezinyawo zakho phansi, bese ukhipha umoya njengoba uziphindisela emuva ukuze ume.
5. Yenza ama-reps ayi-12-15.

Ungakwenza kanjani ukwahluka kwe-squat

Kunokwehluka okuhlukile kwezikwele, kufaka phakathi i-barbell kanye ne-squats squats. Ungenza ngezifiso isikwele ngokuya ngezinga lakho lokuqina kanye nezinhloso zokuqina.

Isibonelo, i-squat yangemuva ene-barbell ingakusiza ukuqinisa nokusimamisa:

• okhalweni
• amadolo
• emuva nangaphezulu emuva
• imisipha yomlenze

Ngakolunye uhlangothi, i-sumo squat ingaqinisa amathanga akho angaphakathi. Isikwele sokugxuma singakhuphula imfanelo yakho yenhliziyo futhi siqinise ama-glutes namathanga akho.

Uma umusha kuma-squats, awudingi ukuhlala phansi kuze kube manje ukuze uthole izinzuzo eziqinisayo.

Jump squat

Imisipha iyasebenza: glutes, amathanga, okhalweni, imilenze

1. Qala ngokwenza squat eyisisekelo ngokulandela izinyathelo 1-3 ngenhla.
2. Uma ufinyelela lapho amathanga akho ecishe afane phansi, gcina umnyombo wakho usebenza njengoba weqa.
3. Njengoba ufika, yehlisa umzimba wakho ubuyele esimeni se-squat. Umgomo ukuhlala phansi ophakathi nendawo, nesiqu sakho siqondaniswe kancane phambili.
4. Phinda u-10-12 reps, noma wenze ama-squats amaningi weqa ngangokunokwenzeka ngemizuzwana engama-30.

Uma usaqala, qala ngokugxuma okuphansi. Njengoba uthuthuka kakhulu, ungangeza ukuqhuma okuqhume kakhulu.

I-Barbell noma i-back squat

Imisipha yasebenza: glutes, imilenze, okhalweni, emuva engezansi

Izinsiza kusebenza ziyadingeka: i-barbell endaweni yokubeka

1. Qala nge-barbell kuraki, ebekwe ngaphansi nje kokuphakama kwamahlombe.
2. Hambisa ngaphansi kwebha ngakho-ke iphumule ngemuva kwengemuva lomhlane wakho, bese ubamba ibha ngezandla zakho zibanzi kunebanga lobubanzi behlombe ngaphandle, izingalo zibheke phambili.
3. Sukuma ukhiphe ibha emgqeni. Ungadinga ukubuyela emuva kancane.
4. Njengoba izinyawo zakho zihlukaniswe ububanzi behlombe nesifuba phezulu, squat phansi kuze kube yilapho izinkalo zakho zingaphansi kwamadolo akho.
5. Cindezela izinyawo ngokuqinile emhlabathini, bese uphonsa izinkalo zakho emuva ukuze usukume.
6. Yenza ama-reps angama-3-5 - kuya ngesisindo sebha nezinga lakho lokuqina - bese uhamba kancane uye phambili ukubuyisela ibha eraki.

Isikwele Sumo

Imisipha yasebenza: amathanga angaphakathi, ama-glutes

1. Qala ngokuma izinyawo zakho zibanzi futhi izinzwane zikhombe.
2. Ukugcina isisindo ezithendeni zakho zangemuva, qala ukwehlisa izinkalo zakho bese uguqa ngamadolo wakho ube yisikwele esibanzi. Yehla kuze kube yilapho amathanga akho ehambelana phansi.
3. Yima emuva, ucindezele ubukhali bakho phezulu kokunyakaza.
4. Gcwalisa ama-reps ayi-10-20. Ngenselelo enkulu, yenza ama-sumo squats amaningi ngangokunokwenzeka kumasekhondi angama-30 noma angama-60.

Ukufaka ama-squats esimisweni

Ama-squats angukuzivocavoca okuyinselele futhi okusebenzayo kokuthambisa umzimba wakho wonke. Futhi, ungakwenza ekhaya noma ejimini.

Ukuze ubangeze esimeni sakho sokuqina, qala ngokwenza ama-squats kaningana ngesonto. Uma umusha ukuzivocavoca umzimba, zama ukwenza ama-squat ayi-12-15 ngasikhathi okungenani kathathu ngesonto.

Uma inhloso yakho ukunciphisa isisindo noma ukuthuthukisa izinga lakho lokuqina, kufanele futhi wenze ukuzivocavoca kwenhliziyo, njengokugijima, ukubhukuda, noma ukuhamba ngebhayisikili, kaningana ngesonto. Zama ukushintsha izinsuku ze-cardio ngokuqeqesha amandla noma ukuphakamisa izinsimbi.

Khumbula: Ukuqeqeshwa kwe-Spot izindawo ezikude zomzimba akusebenzi kahle. Esikhundleni salokho, uhlelo oluphelele lokuqina luzosebenza kangcono.

Uma ungenaso isiqiniseko sokuthi ungaqala kuphi, sebenza nomqeqeshi womuntu siqu oqinisekisiwe ongakwazi ukusetha uhlelo lweviki ozolulandela.

Ukudla okudlela endlini

Izikwele ukuvivinya umzimba okuphumelelayo okungakusiza wakhe imilenze yakho yomlenze nokwehlisa imisipha. Futhi ziyafinyeleleka ngoba azidingi mishini, futhi ungazenza usebenzisa isisindo somzimba wakho kuphela.

Ungenza futhi ama-squats ngama-barbells noma i-kettle bells ngenselelo engaphezulu.

Ifomu elihle libalulekile kuma-squats ngoba kulula ukuzenza ngokungalungile, okungaholela ekuhluphekeni noma ekulimaleni. Cela umqeqeshi womuntu oqinisekisiwe noma umngani ukuthi akubuke ucekece ukuqinisekisa ukuthi ifomu lakho lilungile.

I-3 Ishukumisela Ukuqinisa Ukukhanya