Sinokufumanisa ukuba abantu abaninzi badla ngokubopha aband esinqenibajikeleze imilenze yabo xa be-squats.Ngaba ukhe uzibuze ukuba kutheni i-squatting yenziwa ngamabhande emilenzeni yakho?Ngaba kukwandisa ukuxhathisa okanye ukuqeqesha imisipha yemilenze?Okulandelayo ngothotho lwesiqulatho ukuyicacisa!
Iinzuzo zokusebenzisa iband esinqeningelixa egquma.
1. Vumela amaqela amaninzi emisipha kwi-glutes ukuba athathe inxaxheba emsebenzini
Xa sisenza i-squats enzulu, i-glutes yethu iguquguquka kwaye yoluliwe.I-gluteus medius, nangona kunjalo, i-gluteus medius idlala indima yokuhluthwa kwe-hip kunye nokujikeleza okuthe tye.Oku kuthetha ukuba i-gluteus medius yomelezwa ngcono xa yenziwe ngaxeshanye.Kakade ke, sinokuphucula eli qela lemisipha kuphela.Bodybuilders bangasebenzisaamaqela e-hipukunciphisa inkcitho yexesha.Ngaloo ndlela izihlunu zemilenze kunye nezinqe zibandakanyeka kakhulu emsebenzini, ngakumbi i-gluteus medius kunye neqela le-rotators langaphandle.Ke, uya kukwazi ukufezekisa ngcono iinjongo zakho zempilo.
Enye into eyenzekayo kukuba abantu abaninzi banezihlunu ezinamandla ngokwemvelo kune-adductors.Oku kuya kufezekisa ukulinganisela koqeqesho kwaye kusebenze i-adductors.Oku kuvumela zonke izihlunu emzimbeni wethu ukuba zikhule ngendlela elungeleleneyo.Ngaloo ndlela ukuphepha ukuziphatha komzimba okuhlawulelayo.
2. Yenza umgca wokunyanzeliswa komzimba uzinze ngakumbi
Xa senza i-squat enzulu, umzimba wethu ukwimeko yoxinzelelo ukusuka phezulu ukuya phezulu.Amagxa, iingqiniba, umva, umva ophantsi, isinqe, imilenze, njl.njl zonke kufuneka zoyise ukuxhathisa ukusebenza.Ngenxa yokuba umgca wamandla u-perpendicular emhlabeni ukuya ezantsi, kufuneka soyise ukuxhathisa okunyukayo.Oku kulula ukuba wonke umntu akuqonde.Kodwa sinokulibala ukuba kukho olunye uhlobo loxinzelelo, oko kukuthi umgca wamandla ukusuka ekhohlo ukuya ekunene.
I-trampoline kwipaki yokuzonwabisa, ndicinga ukuba siya kuqhelana nayo.Ngokuqhelekileyo, iitrampolines zingqukuva, azibonwa njengezikwere okanye ezinye iimilo.Ukuba uvumela kuphela izikhombisi-ndlela ezimbini phezulu nangaphantsi kwebhedi ngokuthe tye, ulwalathiso lwasekhohlo nasekunene aluhambi ngqo.Emva koko indawo ye-elastic ye-trampoline iya kunqunyulwa.Akuyi kukwanela ukuxhasa ibhedi yonke, ayiyi kudlala, kwaye indawo yenkxaso ayiyi kuzinza.
Masibuyele kwi-squat enzulu.Imizimba yethu izinzile kakhulu phezulu nasezantsi.Kodwa xa ubeka ubunzima obuninzi kuyo, uxinzelelo kunye nokuzinza komzimba kuncipha.Uqeqesho luya kuchaphazeleka.
Nangona kunjalo, ukuba unxiba iband ukumelanaemlenzeni wakho, umphumo uhluke ngokupheleleyo.Iya kugcina uxinzelelo emathangeni akho ukusuka ngaphakathi ngaphandle (ekhohlo ukuya ekunene).Yenza umzimba wakho uzinze ngakumbi, ngakumbi umgca wamandla womzimba wakho wonke.Enoba ukusuka phezulu ukuya ezantsi, ukusuka ekhohlo ukuya ekunene, okanye ukusuka ngaphakathi ukuya ngaphandle, kusoloko kukho ukuxinana.Ikuvumela ukuba uqeqeshe le ntshukumo ngamandla apheleleyo kwaye ufumane isinqe sakho kunye nemilenze idubula.Oku kukuvumela ukuba utshise amanqatha amaninzi emzimbeni wakho kwaye womeleze amaqela emisipha.Ngaloo ndlela, unokukrola isikrweqe semisipha "yentsimbi".
Ndiyathemba ukuba umxholo ongasentla unokuba luncedo kuwe.Ukuba ufuna ukwazi ngakumbi, ungaya kwiIphepha lasekhaya lenkampani ye-NQFITNESSngakumbi.
Ixesha lokuposa: Dec-07-2022