Izikwele zingenye yezivivinyo ezithandwa kakhulu futhi ezisebenza kahle, kepha hhayi bonke abantu abazi ukuthi bangazenza kanjani ngendlela efanele.
Ukuze uthole umphumela ofanele ekuzivocavoca umzimba, udinga ukukhetha inketho yokuzivocavoca efanele wena, landela kahle inqubo yokwenza futhi wazi ukuthi udinga ukukwenza kangaki.
Ngabe udinga ukwenza ama-squats nsuku zonke?
Uvame kangakanani ukwenza ama-squats kuncike ekusebenzeni okuthile okukhethayo: azikho izinsimbi, izisindo ezilinganisiwe, ne-barbell enkulu emahlombe akho.
Ukusebenza kanzima kwesisindo okwenziwa ekwakheni umzimba ukwakha imisipha, ukusebenzisa kwansuku zonke kufanelekile ukukhohlwa njengoba kudinga ukuphumula okunwetshiwe. Izikwele ezisindayo zinconywa ukuthi zenziwe ama-1-2 izikhathi ngesonto, kungasekho.
Uma uzibekela umsebenzi ohlukile kunokumpompa imisipha, isibonelo, ukuphakamisa nokwakha izinqe, ama-squats asetshenziselwa lokhu ngaphandle komthwalo, noma ngomthwalo omncane, futhi angenziwa nsuku zonke. Kodwa-ke, kungcono ukuthi uzilinganisele ekusebenzeni okuthathu ngeviki ukuze ungangeni esimweni sokuchithwa ngokweqile.
Uma wenza squats nsuku zonke - kuzokwenzekani?
Umsebenzi wamaqembu emisipha ehlukene
Izikwele zithandwa kakhulu ngoba zisebenza ngamaqembu emisipha ehlukene. Ngokuyinhloko, umthelela uya emzimbeni ophansi.
Izinhlobo ezahlukene zokuzivocavoca zisebenza ngokwehlukile emaqenjini ahlukene emisipha, kepha ikakhulukazi i-quadriceps, inkonyane, i-glutes, i-back, i-abs, ne-hamstrings isebenza.
Ukwehla kwesisindo
Ama-squats ansuku zonke alungele izinhloso zokwehlisa isisindo. Zisiza ukusheshisa imetabolism, ukuze amanoni aqale ukusha ngokushesha futhi aphenduke imisipha.
Ngenxa yomsebenzi wawo wonke umzimba ongezansi, izinqe ziqiniswa ngenkuthalo, isisu siba isicaba.
Isimo esihle
Izikwele, lapho zenziwe kahle, ziqinisa imisipha yangemuva, okuzuzisa kakhulu ukuma kwakho.
Ngesikhathi sokuzivocavoca umzimba, iqolo elingaphezulu lisebenza ukusiza ukuzinzisa umnyombo, noma ngabe uzivocavoca ngesisindo noma ngaphandle kwezisindo.
Ukuvimbela ukulimala kwezemidlalo
Ngaphezu kwemisipha, ama-squats angasiza ekuqiniseni imisipha yakho nezicubu ezixhumanayo, ezingakusiza ukuthi ugweme ukulimala okuningi kwezemidlalo, ukuqhekeka kanye nokuhlukaniswa.
Ukuguquguquka nokuqina kwezitho kukhula kakhulu. Ukuqinisa imisipha nemisipha, isikwele esidala sisebenza kahle kakhulu. Ukulayishwa okungafani ngesikhathi sokuqalisa kwawo kukhulisa ukukhuthazela komzimba nokuhamba ngokuhlanganyela.
Ukuvumelana nezimo nokuxhumanisa
Ngenxa yokwabiwa okulinganayo komthwalo emajoyintini, ukuzivocavoca nsuku zonke kunomthelela omuhle ekuguqukeni kwawo, kuyawaqinisa futhi kuqede ukudilika okukuwo ngesikhathi sokujika okubukhali nokugoba. Ngasikhathi sinye, kubalulekile ukugcina ukuphakama kokunyakaza kwezinqulu ngenkathi wenza izivivinyo.
Ungazenza kanjani squats kahle?
Izikwele ezingalayishwa
Ama-squats angabonakala njengokuzivocavoca okulula ekuqaleni, kepha ukuze anikeze amandla amakhulu emzimbeni, kufanele enziwe ngokufanele.
Okokuqala, udinga ukukhetha inketho efanele yokuvivinya umzimba efanele umsebenzi wakho othize futhi ephumelela kakhulu kumaqembu emisipha ofuna ukuyiqeqesha.
Ama-squats emilenzeni yomibili asebenzisa imisipha yamathanga ngaphezulu, izinzwane zezinzwane ziqinisa imisipha yethole, futhi ukushintshanisa izingqimba ezinomlenze owodwa kungcono kakhulu ekuqeqesheni ama-glutes.
- Indlela elungile yezikwele zakudala zokuqeqesha izinkalo nemilenze engezansi: sukuma ume uqonde, gcina imilenze yakho ngokuya ngobubanzi bamahlombe akho. Sibeka izandla zethu ebhandeni noma sizendlale ezinhlangothini. Lungisa umhlane wakho. Sigoba amadolo ethu, sincike ebusweni bonke bezinyawo. Izandla zinganwetshwa ziye phambili emzimbeni noma zibanjwe ngemuva kwekhanda. Buyisela umzimba endaweni yayo yasekuqaleni bese uphinda isikwele.
- Ukuthuthukisa imisipha yethole, ukuvivinya umzimba kwenziwa ngohlelo olufanayo, kepha ukugcizelelwa ngesikhathi sokubulawa akugcini ngokuphelele ebusweni bonyawo, kodwa eminweni kuphela.
- Ukuthonya ingaphakathi lamathanga, senza lo msebenzi olandelayo: hlukanisa izinyawo zethu ngobubanzi behlombe, amadolo kufanele abheke ngaphandle. Sisabalalisa izingalo zethu ezinhlangothini, noma sizigcine ebhande. Senza ukuzivocavoca, siziqhenya ngokujulile ngangokunokwenzeka: kuya ngokuthi umphumela uzoba namandla kangakanani.
Lapho wenza zonke izinhlobo zokuzivocavoca, kubalulekile ukuthi ungagobi emuva, ukuze uhlale uqondile. Zama ukuthi ungehlisi izinqe phansi kakhulu ukugwema ukulimaza amalunga akho.
Khumbula ukuthi ama-squats abeka umthwalo osindayo kakhulu emgogodleni, ngakho-ke, kuyaphikiswa ngokuphelele uma unezinkinga emgogodleni. Futhi, akunconywa ukuzivocavoca ngezinkinga zamadolo nezokujoyina.
Izikwele
Lapho wenza ukuqeqeshwa kwamandla ekwakheni umzimba, okunye kokuzivocavoca okuyinhloko yi-barbell squat. I-barbell inyusa kakhulu umthwalo emisipheni, ekuvumela ukuthi uzuze imiphumela emihle ekushayeni kwabo.
- Ukuma kwemilenze lapho kwenziwa izivivinyo kufanele kuhambisane nobubanzi bamahlombe, amasokisi abheke phambili noma ahlukaniswe kancane ezinhlangothini. Ibha kufanele ibanjwe ngokubanjwa okuvaliwe, futhi izingalo kufanele zilingane ukusuka enkabeni ukugwema ukulahlekelwa ibhalansi.
- Ukubuka kufanele kuqondiswe kancane ngaphezulu komugqa womkhathi ukuze intamo igcinwe iqonde futhi ingawi phansi, ukuze kugwenywe ukukhula kwe-osteochondrosis kanye nokulimala komgogodla. Akunasimo lapho ukubuka kwakho kufanele kubhekiswe phansi lapho kwenziwa izigaxa zamandla.
- Ibha ye-barbell igcinwa kahle emahlombe ukuze isatshalaliswe kahle umthwalo, kepha abanye abasubathi bakhetha ukuyibeka emahlombe noma phakathi ne-delta.
- Gcina umhlane wakho uqonde, uncike kancane phambili. Ukunyakaza kufanele kube bushelelezi, amadolo akufanele aphumele phambili ngaphezu kwezinyawo. Ngokungafani nezikwele zakudala ezingalayishi, izivivinyo ze-barbell zingehlisa izinqe zakho phansi ukuze zisebenze kahle.
Ama-squats asiza ukuqinisa imisipha yomzimba, enze ukuma kwakho kube kuhle, futhi kukusize wehlise isisindo. Khumbula ukuthi ukucoboshisa ngomthwalo owengeziwe akunconywa nsuku zonke. Qiniseka ukuthi uthatha amakhefu ukuze unikeze imisipha yakho ikhefu ekuzikhandeni okusindayo.
