Izibonelelo ze squat kunye nendlela yokwenza

Umxholo

• Uyenza njani i squats
• IziBonelelo zeSquat

I-squat yinto elula yokuzivocavoca engadingi kwenziwa ngamalungiselelo amaninzi, gcina imilenze yakho yahlukene, wolule iingalo zakho phambi komzimba wakho kunye ne-squat de amathanga akho afane nomgangatho.

Nangona ihlala ithathwa njengokuzilolonga ukomeleza umlenze, isikwere sisebenza eminye imisipha kunaleyo yomlenze kwaye, ke, ikhuthaza ukomeleza izihlunu zesisu nangasemva, umzekelo.

I-squat, nangona ilula, ibalulekile ukwenziwa phantsi kwesikhokelo kunye nokhathalelo lobuchwephesha kwezemithambo ukuze intshukumo ilungiswe, ukuba kukho imfuneko, kwaye kunciphe umngcipheko wokwenzakala.

Uyenza njani i squats

Ukwenza i-squats ngokuchanekileyo ngaphandle kokulimaza umqolo wakho kunye nokufezekisa zonke izibonelelo ezinokubonelelwa ngalo msebenzi kuyacetyiswa:

1. Gcina iinyawo zakho ziqhawukile kancinane kwaye uhlala uthe tyaba phantsi;
2. Yolula iingalo zakho phambi komzimba wakho;
3. Gcina umqolo wakho uthe tye kwaye uphephe ukuhlawula isinqe sakho, njengoko kuqhelekile;
4. Tsala inhale ngaphambi kokuba uqale isikwere kwaye ukhulule umoya xa uhla;
5. Ngaphantsi ngokwaneleyo ukugcina amathanga akho ehambelana nomgangatho.

Ingcebiso elungileyo ukujonga ukuba ngaba i-squat yenziwa ngokuchanekileyo kukuzijonga esipilini. Ngokufanelekileyo, yenza umthambo ecaleni kwesipili. Xa umthambo usenziwa ngokuchanekileyo, kufuneka uve ukuba isisu kunye nethanga lezihlunu ziyasebenza. Kuyenzeka ukuba kwandiswe ukusebenza kwe squat ngokwenza umthambo ofanayo, ukusebenza kwezihlunu ezingaphezulu. Yazi ezinye iindlela zokuzilolonga.

Ngaphandle kokuba ngumthambo ekufuneka ungeniswe kwinkqubo yoqeqesho, i-squat kufuneka yenziwe ngononophelo ukuthintela ukwenzakala. Ke ngoko, kwimeko yomntu oqala ukwenza imithambo, kuyacetyiswa ukuba uhlale eludongeni ngokuchasene nebhola yepilates, ke kunokwenzeka ukuba ube nembono enkulu yokuhamba. Ukongeza, unokuqeqesha ngokuhlala nokuphakama ebhentshini, kuba ngaloo ndlela unokubona nendlela ekufuneka yenziwe ngayo intshukumo.

Kwabaqalayo, ingcebiso kukwenza i-squats ezili-15 ngokuchanekileyo, kuboniswe ngosuku lokuqala ukwenza iiseti ezi-3 zoo-squats aba-5 ngekhefu lomzuzu omnye phakathi kweeseti. Njengoko uqeqesho lusenziwa, inani leeskwati linokunyuswa ngokuqhubekayo, ngokomthamo womntu. Kuyacetyiswa ukuba squats zenziwe kathathu ngeveki kunye nakwezinye iintsuku ukuze izihlunu zikwazi ukuphumla.

Yazi kwakhona imithambo emi-3 yokunyusa i-butt yakho ekhaya.

IziBonelelo zeSquat

I-squat ngumthambo opheleleyo kuba ubandakanya izihlunu ezininzi, kubandakanya isisu, umva, ithanga kunye nezihlunu ze-gluteus. Ke, ezona zibonelelo ziphambili zezi squats zezi:

• Ukomeleza izihlunu zesisu kunye nomqolo;
• Ukomeleza kunye hypertrophy kwamathanga kunye glutes;
• Ukuphuculwa kwemeko yomzimba;
• Ukuncipha komngcipheko wokulimala;
• Inceda ekulahlekeni kobunzima.

Ukongeza, i-squats iphucula ukujikeleza komzimba kwaye inceda ukugcina ukuma kakuhle kwaye inokwenziwa nakweyiphi na imeko.