Iindlela ezi-6 zokutsibela ngokungalunganga

Umxholo

• 1. Ingxaki: Amagxa akho nomqolo ukhululekile.
• 2. Ingxaki: Amadolo akho ajonge kwelinye.
• 3. Ingxaki: Awukhe u-squat ngaphantsi kwe-parallel.
• 4. Ingxaki: Uzame kuphela uhlobo olunye lwe-squat.
• 5. Ingxaki: Uhlala kude kube kanye ngeveki.
• 6. Ingxaki: Amadolo akho adlula kwiinzwane zakho.
• Uphengululo lwe

I-squats ye-Classic yenye yezona zintathu zingcono kakhulu ze-butt-toners ngeenxa zonke, ngokutsho kophando lwe-ACE Fitness. Kodwa ukuba awuyazi indlela yokwenza i-squats ngokuchanekileyo, awusebenzisi kakhulu le ntshukumo yokwakha izihlunu.

Jonga ezi mpazamo zintandathu zixhaphake kakhulu ze-squatting kwaye ufunde ukuzilungisa ukuze ube ngcono.

1. Ingxaki: Amagxa akho nomqolo ukhululekile.

Ngaphandle kwempixano efanelekileyo emagxeni nasemqolo, isikwere sakho sonke siyaphuka: Ujikeleze umqolo wakho, ulahlekelwe kukulawula, kwaye ngaphandle kokukwazi ukuphakamisa ubunzima obuncinci, uphakamisa umngcipheko wokulimala, utshilo uTony Gentilcore, CSCS, amandla Umqeqeshi eBoston, eMassachusetts. Ngokusisiseko, umzimba wakho uyalibala ukwenza squats.

Ukulungiswa: Tsala igxalaba lakho phantsi kunye kunye. Olu tshintshi lulula luya kubandakanya ingqokelela yakho kwaye lugcine umzimba wakho ekubeni ungabinangqondo, itsho njalo iGentilcore. Uyakothuka ukuba uya kuziva womelele kangakanani. Ngaphezu koko, ngokucofa amagxa akho kunye, udala ishelufu encinci ngasemva kwamagxa akho elungele i-barbell. Ukuba wenza squats ngasemva (une-barbell ngaphesheya kwamagxa akho), jolisa ekutsaleni ibha kuloo shelufu incinci. Kuya kukunceda ugcine amagxa akho eqinile kuyo yonke intshukumo, utshilo.

2. Ingxaki: Amadolo akho ajonge kwelinye.

Amadolo angena ngaphakathi ngumqondiso oxeliweyo wokuba amathanga akho angaphandle aswele amandla, utshilo uGentilcore. Kwaye ukuba uvumela amadolo akho ukuba angene, uya kwandisa kuphela ukungalingani kwemisipha. (Eyeleleneyo: Zama oku kusebenza kakhulu kwe-5-Minute yeThanga lokuSebenza)

Ulungiso: Ukubambelela iinyawo zakho emgangathweni kunokuhamba indlela ende yokugcina amadolo akho apho kufuneka ukuba abe khona, utsho. Thatha isimo se "tripod", uqinisekise ukuba ubunzima bakho busasazwa ngokulinganayo phantsi kwenzwane yakho enkulu, inzwane encinci kunye nesithende. Emva koko, yenza ngathi uzama ukusasaza umgangatho phakathi kweenyawo zakho. Tyhiliza iinyawo zakho emhlabeni kwaye uphume uye emacaleni. Iinyawo zakho akufanele zishukume, kodwa kufuneka uzive uxinezeleko ezinqeni zakho. Oko kuyakukunika uzinzo ngakumbi ukuze amadolo akho angangeni, utsho uGentilcore.

3. Ingxaki: Awukhe u-squat ngaphantsi kwe-parallel.

Kukho inkolelo enkulu ephosakeleyo yokuba ukuceba ngezantsi akulunganga emadolweni akho, bubuxoki obo, "utshilo uGentilcore. "Ukuba awunayo imiba yamadolo, i-squatting deep isempilweni kwaye inokwenza amadolo omelele." Ngapha koko, ii-squats ezinzulu zisebenza kwiindawo zokuqaqamba kwakho ezingena squats nje.

Ukulungiswa: I-squat isezantsi kangangoko unakho. Ubunzulu obufanelekileyo buya kwahluka kuwo onke amabhinqa. Kodwa, ubukhulu becala, kuya kufuneka ubambe de umphezulu wethanga lakho ungaphantsi kwedolo lakho, utsho uGentilcore. Okwangoku, ukuba nje uziva ukhululekile kwaye ulawula, ungaya nasezantsi, utsho uNick Tumminello, umnini weYunivesithi yokuSebenza kunye nombhali we Uqeqesho lwaMandla lokulahleka kwamafutha. Khumbula nje, i-squats akufanele ibuhlungu. Ukuba zibuhlungu, ngumzimba wakho lowo okuxelela ukuba utshintshe indlela ozenza ngayo.

4. Ingxaki: Uzame kuphela uhlobo olunye lwe-squat.

Izikwere ziza nazo zonke iimilo kunye nobukhulu-njengabafazi abazenzayo, itsho iGentilcore. Une squats ngasemva, squats zangaphambili, squash goblet, squats plyometric, uluhlu luyaqhubeka.

Ulungiso: Hlanganisa ukwahluka kwakho kwezona ziphumo zininzi. Ngelixa lonke uhlobo lwesquat luya kwenza imimangaliso kumzimba wakho osezantsi, ukwahluka ngakunye kugxininisa izihlunu ezahlukeneyo, ezinje ngemisipha yakho okanye i-glute medius, aka side butt. Betha iiyantlukwano ezimbalwa veki nganye (siyazithanda ezi-12!) Kwaye uza kufumana izibonelelo zazo zonke, utsho.

5. Ingxaki: Uhlala kude kube kanye ngeveki.

Kuncipha rhoqo xa uhlala, kuya kuthatha ixesha elide ukubona iziphumo, zombini ngokubumba izihlunu kunye nokuqhumisa amanqatha, utshilo uGentilcore, nokuba uyazi kakuhle indlela yokwenza squats ngokugqibeleleyo. Izikwere zisebenza ngokungaqhelekanga: Zisebenza izihlunu ezininzi kwaye zitshise iikhalori ezingaphezulu kwako konke okunye.

Ulungiso: Ukufumana indawo eyonwabisayo phakathi kokuzilolonga kunye nokugqitha, yenza umdlalo wesibini ukuya kathathu ngeveki, utshilo. Ngenye imini, phakamisa ubunzima obunzima kuphela ngenxa yokubuyela umva. Ngenye imini, phakamisa iintsimbi ezilula malunga neereps ezilishumi elinesibini. Ukuba uthatha isigqibo sokongeza usuku lwesithathu apho, zama ukuhluka kwe-squat eyahlukileyo, utsho. (Inxulumene: Nantsi le Veki iQhelekileyo ngokuLungeleleneyo yokuSebenza yaKhangeleka ngathi)

6. Ingxaki: Amadolo akho adlula kwiinzwane zakho.

Okukhona amadolo akho ehamba edlula kwiinzwane zakho, kokukhona uyawaqinisa amadolo akho. Ukuba unamadolo athambileyo, oko kunokubangela ukulimala, utshilo uTumminello. (Fumanisa ezinye iindlela zokuzilolonga ukuzama ukuba unamadolo achy.)

Ukulungiswa: Gcina amadolo akho ehambelana neenzwane zakho. Nangona kulungile ngokugqibeleleyo ukuba amadolo akho andisa isentimitha okanye ezimbini phambi kweenzwane zakho, ugxininise ekuzigcineni emva kweenzwane zakho yindlela elula yokuqinisekisa ukuba awupheli ukuthatha izinto ezikude kakhulu, utsho. "Ngokufanelekileyo, isinqe sakho kufuneka sibuye umva kanye njengokuba amadolo akho esiya phambili," utshilo uGentilcore.

Uphengululo lwe