Umbhali: Roger Morrison
Umhla Wokudalwa: 17 Eyomsintsi 2021
Hlaziya Umhla: 13 Eyenkanga 2024
Anonim
Ukwahluka kwe-squat engama-45 ukukugcina kwizwane zakho - Zempilo
Ukwahluka kwe-squat engama-45 ukukugcina kwizwane zakho - Zempilo

Umxholo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Nokuba uyabathanda okanye uyabacaphukela, squats bayasebenza. Aziluncedo kwimilenze yakho kunye ne-glutes kuphela, kodwa kunye nentloko yakho. Ngaphezulu, banomsebenzi osebenzayo, oku kuthetha ukuba banokukunceda ukwenza imisebenzi yemihla ngemihla ibe lula.

Kwaye ngelixa kungekho kuphika ukusebenza kwe squat esisiseko, zininzi ngakumbi apho zivela khona. Apha ngezantsi, sinokwahluka okungama-45 ukukunceda unyuse umdlalo wakho wesquat kwaye ugcine izinto zinomdla.

Izikwere zomzimba

Ezi squats azifuni nasiphi na isixhobo okanye uxhathiso olongeziweyo-ubunzima bomzimba wakho kuphela.

1. Isikwere esisisiseko

Le ngcwele ingcwele yokuqhekeza. Yazi intshukumo yokuhamba kwaye uya kuba semgangathweni njengoko usebenza ngendlela yakho kolu luhlu.


  1. Qala ngeenyawo zakho ububanzi bamagxa, iinzwane ziphume kancinane, neengalo zakho ezantsi ecaleni kwakho.
  2. Qala ukuxhoma esinqeni kwaye uguqe ngamadolo, uhleli ngasemva ngokungathi uza kuhlala phantsi kwaye uvumele iingalo zakho ukuba ziphakame phambi kwakho. Qinisekisa ukuba amadolo akho awaweli ngaphakathi kwaye umqolo wakho uhlala uthe nkqo.
  3. Xa amathanga akho ehambelana nomhlaba, yima kwaye unyuse izithende zakho ukubuyela ukuqala.

2. Iswall squat

Ukuba uneengxaki zamadolo okanye i-hip, i-squat eludongeni iya kubonelela ngenkxaso eyongezelelweyo.

  1. Yima ngomqolo wakho eludongeni uze unyathele iinyawo zakho malunga nee-intshi ezili-12 ukusuka eludongeni.
  2. Bendisa amadolo, uwele kwi-squat ngelixa ugcina umqolo wakho uphawulwe eludongeni kuyo yonke intshukumo.
  3. Yeka xa amathanga akho ehambelana nomhlaba. Pushisa izithende zakho emva ukuqala.

3. Isikwere sebanjwa

Ukubeka izandla zakho emva kwentloko yakho kunceda ukuzinzisa undoqo namagxa akho.


  1. Qala ngeenyawo zakho ububanzi bamagxa, iinzwane ziphume kancinane, iingalo zigobile, kunye neminwe iphakathi kwentloko yakho.
  2. Qhubeka ngesiseko esisisiseko.

4. Icala le squat

Kubalulekile ukusebenza kuzo zonke iinqwelomoya zokuhamba ngelixa uzilolonga- oko akuthethi ukuba ngaphambili nangasemva kuphela, kodwa kwicala nakwicala.

  1. Qala ngeenyawo zakho ububanzi begxalaba ngaphandle kunye neengalo zakho ezantsi emacaleni akho.
  2. Qala ukujija esinqeni kwaye uguqe ngamadolo, unyathele unyawo lwasekunene uye ecaleni kwaye uvumele iingalo zakho ukuba ziphakame phambi kwakho zikwimeko entle.
  3. Xa amathanga akho ehambelana nomhlaba, yima, unyathele unyawo lwakho lwasekhohlo ukuhlangabezana nelungelo lakho.
  4. Phinda, unyathele unyawo lwakho lwasekhohlo kwaye uzise unyawo lwakho lwasekunene ukuhlangabezana nalo.

5. Isikipa sompu

Ukuhamba okungaphezulu, i-pistol squat yindawo yomzimba enomzimba omnye efuna amandla, ibhalansi kunye nokuhamba.

  1. Qala ukuma ngeenyawo zakho kunye kwaye wandise iingalo zakho phambi kwakho.
  2. Phakamisa umlenze wakho wasekhohlo uphume emgangathweni phambi kwakho kwaye uhlale phantsi ngasekunene, wehlise de umlenze wakho wasekhohlo uhambelane nomgangatho.
  3. Yima uphinde uphinde kwelinye icala.

6. Umlenze womlenze omnye

Ayinakudidaniswa ne-pistol squat, i-squat yomlenze omnye yile - squat emlenzeni omnye. Uhlobo oluphambili kukuba kwi-squat yomlenze omnye, umlenze wamahhala akufuneki ukuba uhambelane nomhlaba.


  1. Qala ngokuma kunye neenyawo zakho kunye kunye neengalo zakho phambi kwakho.
  2. Phakamisa umlenze wakho wasekhohlo uphume emhlabeni phambi kwakho kwaye uhlale phantsi ngasekunene kwakho kangangoko unako, uyeke xa ithanga lakho lasekunene lihambelana nomhlaba.
  3. Yima, utshintshe imilenze.

7. I-Plié squat

Shintsha inkwenkwezi yakho yangaphakathi ye-ballet ngepllié squat. Kukulungele ukujolisa ezinqeni zakho, nazo.

  1. Qala ngeenyawo zakho ezibanzi ngaphezu kobubanzi begxalaba ngaphandle, iinzwane zikhonjisiwe.
  2. Bendisa amadolo akho, ushiye de amathanga akho afane nomhlaba, okanye kangangoko unako. Gcina isifuba sakho phezulu kulo lonke intshukumo.
  3. Push izithende zakho ukubuyela ukuqala.

8. I-Plié squat ngokurhuqa unyawo

  1. Qala ngokwenza i-plié squat. Njengoko ubuya phezulu, tsala unyawo lwakho lwasekunene emhlabeni ukuhlangabezana nomlenze wakho wasekhohlo.
  2. Nyathela unyawo lwakho lwasekhohlo ngaphandle, plié squat, emva koko urhuqe inyawo lasekhohlo ukuhlangabezana nelasekunene.

9. I-squat eqhuba idolo

  1. Yehla kwi-squat esisiseko.
  2. Njengoko usenyuka, qhuba idolo lasekunene liphakamele phezulu njengoko liza kuhamba.
  3. Yehla kwangoko phantsi kwakhona kwesinye isikwere esisisiseko, ukutyhala phezulu kunye nokuqhuba idolo lasekhohlo ngeli xesha.

10. Icala lokukhabela ecaleni

Ukongeza ukukhaba kwi squats zakho kuzithatha emandleni ziye kwi cardio ngaphandle kwexesha.

  1. Yehla kwi-squat esisiseko.
  2. Njengoko unyuka, khaba umlenze wakho wasekunene phezulu njengokuba uza kuhamba.
  3. Yehla kwangoko phantsi kwakhona kwenye indawo esisiseko, ukutyhala phezulu kunye nokukhaba umlenze wakho wasekhohlo phezulu.

11. Sahlula squat

  1. Gxadazela ukuma kwakho ukuze unyawo lwasekunene lube phambi kwekhohlo lakho.
  2. Yenza i-squat, yehla de ithanga lakho lasekunene lifane nomhlaba.
  3. Yima kwaye utshintshe ukuma kwakho.

12. I-squat esisigxina

Ukusondeza iinyawo zakho kunye kunika ii-quads zakho uqeqesho olongezelelekileyo.

  1. Qala ukuma ngeenyawo zakho ngokusondeleyo, iinzwane zikhombe ngqo phambili.
  2. Hinga esinqeni sakho kwaye uhlale emva kwisikwere, uqinisekise ukuba amadolo akho awemi. Sukuma xa amathanga akho ehambelana nomhlaba.

13. Ukuhamba emva kweskwati

  1. Gcwalisa i-squat esecaleni, kodwa endaweni yokubuyela emva embindini, qhubeka usiya kwicala elinye.
  2. Phinda inani elifanayo lamanyathelo kwelinye icala.

14. Icurtsy squat

Oku kwahluka kunika ingqwalaselo engaphezulu kubuqaqawuli bakho.

  1. Qala ngeenyawo zakho ububanzi bamagxa, izandla esinqeni sakho.
  2. Nyathela umlenze wakho wasekunene umva, uwunqumle ngasemva ngasekhohlo, ngokungathi uyagoba, ugoba umlenze wakho wasekhohlo kwaye uyeke xa ithanga lakho lihambelana nomhlaba.
  3. Buyela ukuqala kwaye ugqibezele ngomlenze wakho ochaseneyo.

15. Ukuhamba ngesikwere

Yiva ukutshiswa ngokuhamba ngesikwere, okunyusa ixesha phantsi koxinzelelo-okanye ubude bexesha yimisipha iyasebenza.

  1. Yehla kwi-squat esisiseko.
  2. Ngaphandle kokuza, hamba inyawo elinye phambi kwelinye.

16. Izikwere zesele

  1. Yehla kwi-squat esisiseko.
  2. Beka iingqiniba zakho ngaphakathi emadolweni, udibanise izandla zakho kunye.
  3. Ukugcina iingqiniba zakho apho zikhona, ngokuthe chu ukuqala ukolula imilenze yakho, ukutyhala isinqe sakho phezulu emoyeni, emva koko wehle umva ezantsi.

17. Ukubetha kwesquat

  1. Yehla kwi-squat esisiseko.
  2. Endaweni yokubuyela umva ngokupheleleyo ukuya ekuqaleni, phakama phakathi, emva koko uphinde uphinde ubuye umva kwakhona.

18. Iijack squat

  1. Yehla kwi-squat esisiseko kunye neengalo zakho emva kwentloko yakho.
  2. Gxuma iinyawo zakho uphume kwaye ungene ngaphakathi, ugcine isikhundla se squat.

19. squat ngebhola ekhatywayo

  1. Yehla kwi-squat esisiseko.
  2. Njengoko unyuka, phakamisa unyawo lwakho lwasekunene emhlabeni, ucofe i-glute yakho kwaye ukhabe umlenze wakho ngasemva kwakho. Qinisekisa ukuba isinqe sakho sihlala sikwere emhlabeni.
  3. Yehlisa unyawo lwakho emhlabeni, squat phantsi kwakhona, kwaye ukhabe umlenze wakho wasekhohlo ngasemva.

Izikwere ezinobunzima

Ngokongeza i-dumbbells, i-barbell, okanye i-kettlebell kwii-squats zakho, uya kuzicelomngeni ngokuxhathisa ngakumbi.

20. Isikwere esingaphezulu

Isikwere esingaphezulu, esinobunzima obugcinwe ngentla kwentloko yakho, sifuna uzinzo ngakumbi, ukuhamba, kunye nokuguquguquka kunesiseko esisisiseko.

  1. Yima ngeenyawo zakho ububanzi ngaphezu kwamagxa ububanzi ngaphandle, iinzwane zalatha. Bamba i-barbell okanye ibhola phezu kwentloko yakho ngokubamba ngokubanzi.
  2. Ukugcina isifuba sakho kunye nentloko phezulu, hlala ubuyele esinqeni sakho, uvumele amathanga akho ahambe nje ngokudlula emhlabeni.
  3. Qhuba izithende zakho ukubuyela ukuqala.

21. Isikwere sasemigodini

Lo mahluko usebenzisa umatshini wezigcayiseli, onokuwufumana kwiindawo ezininzi zokuzilolonga.

  1. Beka ibha kwikona okanye isikhululo sasemgodini kwaye uyilayishe ngenani elifunekayo lobunzima.
  2. Yima phambi kwesiphelo esinobunzima, uyibambe ngezandla zozibini kwinqanaba lesifuba, kwaye uguqe phantsi.
  3. Pushisa izithende zakho, ugcine isifuba sakho siphezulu.

22. uBarbell umva squats

  1. Layisha ibarbell emagxeni akho.
  2. Gcwalisa i-squat esisiseko.

23. Dumbbell squat

  1. Bamba i-dumbbell kwisandla ngasinye emacaleni akho kwaye ugcwalise i-squat esisiseko.
  2. Gcina isifuba sakho sivulekile kwaye uphakamise intloko.

24. squat ngaphambili

Ngenxa yokuba ubambe ubunzima phambi kwakho kolu tshintsho, undoqo wakho uye kwi-overdrive. Umqolo wakho ongaphezulu kufuneka usebenze ukugcina ukuma kakuhle kunye neemeko zakho zokufumana umthwalo ophezulu.

  1. Layisha i-barbell kwicala lakho elingaphambili, uliphumlise ngaphambili kwamagxa akho, uwele iingalo zakho, kwaye ubambe ibha.
  2. Yehla kwi-squat esisiseko.

25. Igoblet squat

Ngokufana ne-squat yangaphambili, ikhonkco lakho langaphambili-okanye umphambili womzimba wakho-wenza uninzi lomsebenzi kwi-squat squat. Isikhundla esisezantsi sikwindalo entle kwaye kulula ukuba abantu abaninzi bayiphumeze.

  1. Bamba i-dumbbell okanye i-kettlebell kufutshane nesifuba sakho iinyawo zakho zibanzi kancinane kunegxa lobubanzi bamagxa ngaphandle kunye neenzwane zikhombe kancinane.
  2. Ukugcina isifuba sakho kunye nentloko phezulu, goba amadolo de imisipha yakho ichukumise amathole akho. Yima.

26. Isikwere seZercher

Esinye isikwere esilayishwe ngaphambili, i-Zercher squat ayisiyiyo eyentliziyo etyhafileyo, njengoko ifuna ukubamba ubunzima kwi-crook yengqiniba yakho.

  1. Bamba i-barbell kwi-crook yengqiniba yakho kunye neentende zakho zijongene nawe.
  2. Yehla kwi-squat esisiseko.

27. IsiBulgaria sahlula squat

Ukwahluka komlenze omnye kukunyanzela ukuba ubandakanye eyona nto uyithandayo. Gqibezela le ntshukumo ngokubamba i-dumbbell kwisandla ngasinye okanye ulayishe i-barbell ngasemva.

  1. Zibeke phambi kwebhentshi ngokuma ukwahlula, uphumle unyawo lwakho lwasekhohlo ebhentshini. Unyawo lwakho lwasekunene kufuneka lube kude ngokwaneleyo ukuze uhlale kakuhle ngaphandle kwedolo liwela phezu kweenzwane zakho.
  2. Ukugcina isifuba sakho sivulekile, squat ezantsi emlenzeni wakho wasekunene, ukutyhalela emva kwisithende sakho.
  3. Yima kwaye wenze kwelinye icala.

Izikwere zePlyometric

Izikwere zePlyometric zibandakanya intshukumo yokuqhushumba efuna ukuba izihlunu zakho zisebenzise amandla amakhulu ngexesha elincinci kakhulu- zidibanisa isantya namandla okwenza ube namandla ngakumbi.

isilumkiso

Ukuba umtsha ekusebenzeni okanye unalo naluphi na uhlobo lokulimala, bambelela kwezi ntshukumo, ezinokuba rhabaxa kumalungu akho.

28. Xhuma squat

  1. Thatha indawo esisiseko se squat. Yehla phantsi, kwaye xa unyuka, qhuma phezulu kwiinzwane zakho ungene.
  2. Umhlaba uthambe, kwangoko ubuye umva ezantsi uphinde uqhushumbe uphinde ubuye kwakhona.

29. Xhuma squat ezinzwaneni

Oku kwahluka kulula kancinci emadolweni nasemaqatheni.

  1. Thatha indawo yokutsiba.
  2. Endaweni yokushiya umhlaba phezulu, vele uphakamise iinzwane zakho.

30. Isikwere esixineneyo esinobunzima

  1. Bamba i-dumbbell ekhanyayo kwizandla zozibini.
  2. Gcwalisa i-squat eqhelekileyo.

31. Isikwere sepop

  1. Qala ngeenyawo zakho kunye neengalo zakho ecaleni lakho.
  2. Gobisa amadolo akho uze neengalo zakho phambi kwakho, ugobe engqinibeni.
  3. Phakama uye "pop" phezulu, ubeke iinyawo zakho ngaphandle, uvumela ukugoba kancinci emadolweni, emva koko utsibe ubuyele embindini ngeenyawo zakho.
  4. Vuka kwaye uphinde uphume.

I squats zisebenzisa izixhobo

Iibhentshi, iibhokisi, iibhola zeyoga, kunye neebhendi- zonke zinokukunceda ugqibezele ifom yakho ngelixa ikunika uxhathiso olongeziweyo.

32. I-squat eseludongeni kwibhola yeyoga

  1. Yenza i-squat eludongeni, kodwa beka ibhola yomthambo phakathi kwakho nodonga.
  2. Qengqa phantsi ibhola xa uhlisa umzimba wakho.

33. Ibhokisi okanye ibhentshi squat

Ukuba umtsha kwi squats, ibhentshi squat yindlela elungileyo yokuzityhala kancinci.

  1. Zibeke phambi kwebhentshi okanye ibhokisi ukuze uyichukumise kancinci xa uhlala phantsi kwisikwere.
  2. Yenza i-squat esisiseko, wehlise de ezantsi yakho ichukumise isihlalo, emva koko ume umva.

34. Ibhanti encinci

Ifom ye-squat efanelekileyo ibandakanya ukugcina amadolo ngaphandle, kodwa kuyinto eqhelekileyo ukubona amadolo evala ngaphakathi, anokuba ngumqondiso wobuthathaka obuthathaka.

Sebenzisa ibhendi encinci, onokuyifumana kwi-Intanethi, inyanzela ukuba uphephe le mpazamo.

  1. Beka ibhendi encinci ngaphezu kwamadolo akho, ucinga ngesimo se squat esisiseko.
  2. Yenza i-squat esisiseko, uqinisekise ukuba uyatyhala amathanga akho ngokuchasene namabhanti.

35. Isisk squat

Unokwenza uguqulelo lwe-sissy squat usebenzisa nje ipleyiti, kodwa kuya kuba lula ngomatshini we-squiss sissy-nantso into esiza kuyichaza apha.

  1. Zibeke kumatshini we-squiss sissy ukuze ume namathole akho ngokuchasene nephedi enkulu kunye neenyawo zakho phantsi kweephedi zokumisa iinyawo.
  2. Qala ukuhlala phantsi, ucofe ngokuchasene neephedi zokuthintela, de amathanga akho afane nomhlaba.
  3. Yima umva kwaye uphinde.

36. Isikwere sebhendi yokuxhathisa

Ukuchasana neebhendi kubeka uxinzelelo kumalungu kunokuba ubunzima busenza ngelixa unikezela uxinzelelo olufunekayo ukuze wakhe amandla.

Unokufumana iindidi zokumelana nazo zonke iintlobo- kunye nemibala- kwi-Intanethi.

  1. Yima kunye nokutya kwakho kokubini ebhodini, ubambe iziphelo esinqeni sakho.
  2. Ukugcina izandla zakho apho zikhona, yima. Yenza squat esisiseko.
  3. Yima ukuze ubuyele ukuqala.

37. I-TRX squat

Iibhanti ze-TRX, ezifumaneka kwi-Intanethi, zisebenzisa ubunzima kunye nomzimba wakho ukubonelela ngoqeqesho lokumelana I-TRX squat yintshukumo enkulu yokuqalisa.

  1. Bamba i-TRX izibambo kwaye uzibambe kwinqanaba lesifuba ngeengalo ezandisiweyo, uxhase ude umtya ubotshelelwe.
  2. Ngaphantsi kwe squat, ukutsala nje kancinci ngokuchasene nemitya.

38. I-TRX squat ekhaba

  1. Cwangcisa i-TRX squat esemgangathweni.
  2. Njengoko unyuka, khaba umlenze wakho wasekunene phezulu nangaphandle.
  3. Xa unyawo lwakho lubuyela emhlabeni, squat kwangoko phantsi kwakhona, ngeli xesha ukhaba umlenze wakho wasekhohlo phezulu nangaphandle.

39. I-TRX squat yatsiba

  1. Cwangcisa i-TRX squat esemgangathweni.
  2. Njengoko ukhuphuka, qhuma utsibe, uyehla ngokuthambileyo kwaye wehle kwangoko ubuyela kwiskram.

40. TRX ngompu squat

Izikwere zepistoli zinokuba ngumceli mngeni omkhulu, kodwa ukuzenza ngoncedo lwebhanti ye-TRX kunokukunceda ufumane ukuxhoma kwezinto.

  1. Bamba i-TRX izibambo kwaye uzibambe kwinqanaba lesifuba ngeengalo ezandisiweyo, uxhase ude umtya ubotshelelwe.
  2. Phakamisa umlenze wakho wasekhohlo emhlabeni, uwubambe ngqo phambi kwakho, kwaye ubambe umlenze wakho wasekunene, uvumele umlenze wasekhohlo ukuba ufikelele emhlabeni.
  3. Yima uphinde uphinde ngomnye umlenze.

41. Umatshini weskat squat

Eyaziwa ngokuba ngumatshini wokuncedisa i-squat, i-Smith machine squats ikuvumela ukuba ugxile kwifom kwaye unciphise umngcipheko wokulimala.

  1. Layisha ubungakanani obunqwenelekayo besisindo kumatshini kwaye ubeke ibha ukuze ungene kakuhle phantsi kwayo kwaye ume.Kuya kufuneka uphumle kuyo yonke imigibe yakho kunye namagxa.
  2. Hinga ezinqeni uze uguqe ngamadolo, uhlale emva esinqeni sakho de amathanga akho afane nomgangatho.
  3. Yima uphindaphinde.

42. Ukuqhekeza squat

Lo mahluko usebenzisa umatshini owahlukileyo obizwa ngokuba ngumatshini wokuqhekeza.

  1. Layisha ubungakanani obunqwenelekayo besisindo kwaye ubeke umqolo wakho namagxa ngokuchasene neepads kwaye wandise imilenze yakho, ukhulule izibambo zokhuseleko.
  2. Gobela amadolo, uyeke xa amathanga akho ehambelana nomhlaba, kwaye unyanzele phezulu phezulu ukuqala.

43. I-Bosu squat

Sebenzisa ibhola yeBosu, onokuyifumana kwi-Intanethi, yindlela elungileyo yokusebenza kwibhalansi yakho ngelixa uhleli.

  1. Nyusa ibhola iBosu ukuze iinyawo zakho zibe bububanzi begxalaba ngaphandle.
  2. Yandisa iingalo zakho phambi kwakho kwaye uguqe ngamadolo, uhlale emva ezinqeni zakho kwaye ugcine ibhalansi yakho. Gcina umqolo wakho ngokuthe tye.
  3. Yima umva kwaye uphinde.

44. Ukubuyela umva iBusu squat

Lo mahluko ubonelela ngomceli mngeni omkhulu wokulinganisela kunesiqhelo squat Bosu.

  1. Flip ibhola ye-Bosu ukuze indawo ethe tyaba ijonge phezulu. Yinyamekele ngononophelo ukuze iinyawo zakho zijikeleze imiphetho.
  2. I-squat phantsi, uqinisekise ukuba amadolo akho atyhalela ngaphandle, isifuba sakho sinebhongo, umva uthe tye kwaye intloko yakho ihleli phezulu.
  3. Buyela umva ukuqala kwaye uphinde.

45. Ibhokisi yatsiba kwiskati

Le yintshukumo ephambili yeplyometric ebandakanya ibhokisi. Thatha isilumkiso ukuba awuzange wenze ibhokisi yokutsiba ngaphambili.

  1. Zibeke phambi kwebhokisi.
  2. Yehla phantsi kwaye utsibe phezulu, ufike ebhokisini kwaye wehle kwisikwere.
  3. Yiya kude kwaye uphinde.

Umgca wezantsi

Ukuqhekeza yindlela elungileyo yokwakha amandla asezantsi omzimba. Kukho umahluko ongenakubalwa wazo zonke iintlobo zokusikelwa umda, ukuqhubela phambili, kunye neenjongo. Ingaba ulunde ntoni? Ixesha lokuyiwisa phantsi!

Iimpapasho Ezidumileyo

Yintoni enokuba isidoda esityebileyo kunye nokwenza
Zempilo

Yintoni enokuba isidoda esityebileyo kunye nokwenza

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