Izibonelelo ezi-7 zokwenza ii squats kunye nokwahluka ukuzama

Umxholo

• Zeziphi izihlunu ezisebenza squats?
• Uyenza njani i-squat esisiseko
• Zeziphi izibonelelo zokwenza squats?
• 1. Yomeleza undoqo wakho
• 2. Ukunciphisa ingozi yokwenzakala
• 3. Crushes calories
• 4. Yomeleza izihlunu zomzimba wakho osezantsi
• 5. Ukonyusa amandla embaleki kunye namandla
• 6. Ukwahluka kunceda ekukhuthazeni
• 7. Ingenziwa naphina
• Zeziphi izibonelelo onokuzifumana ngokwahluka kweskat?
• Izikwere zangasemva
• Izikwere ezingaphezulu
• Xhuma squats
• Iingcebiso zokhuselo
• Umgca wezantsi
• 3 Ihamba ukomeleza ubuqaqawuli

I-squat ngumzimba wokuzilolonga oqeqeshayo ofuna izihlunu ezininzi kumzimba wakho wasezantsi naphantsi ukuze usebenze kunye ngaxeshanye.

Uninzi lwezi zihlunu lukunceda ukuba wenze imisebenzi yemihla ngemihla enjengokuhamba, ukunyuka izinyuko, ukugoba, okanye ukuphatha imithwalo enzima. Banokukunceda wenze imisebenzi enxulumene nezemidlalo.

Ukongeza ii-squats ekusebenzeni kwakho kunokunceda ukukhulisa ukusebenza kwakho, unciphise umngcipheko wokulimala, kwaye ugcine uhamba ngokulula ngakumbi ngalo lonke usuku. Kodwa ezi zizibonelelo nje ezimbalwa.

Qhubeka ufunda ukuze ufunde ngakumbi ngemivuzo onokuyivuna ngokwenza i-squats kunye nokwahluka onokuzama khona ngezibonelelo ezongeziweyo.

Zeziphi izihlunu ezisebenza squats?

Ukuba kukho umthambo omnye onokwazi ukucela umngeni kuninzi lwezihlunu emzimbeni wakho, sisikwere.

Imisipha ecacileyo ekujoliswe kuyo isemzimbeni osezantsi, kodwa ukuze wenze lo msebenzi wokudibanisa ngokuchanekileyo, kuya kufuneka usebenzise izihlunu ezininzi ngaphezulu kwesinqe sakho.

Imisipha esezantsi ejolise kwiskat ibandakanya eyakho:

• gluteus maximus, minimus, kunye medius (iimpundu)
• i-quadriceps (phambi kwethanga)
• imisipha (ngasemva kwethanga)
• isinxibelelanisi
• i-hip flexors
• amathole

Ukongeza kumzimba ongezantsi, i-squat ikwajolise kwimisipha yakho engundoqo. Ezi zihlunu zibandakanya i-rectus abdominis, i-oblique, i-abdominis eguqukayo, kunye ne-erector spinae.

Ukuba wenza i-back squat okanye i-squat engaphezulu, uya kusebenza nezihlunu emagxeni, kwiingalo, esifubeni nasemqolo.

Uyenza njani i-squat esisiseko

Yaziwa njenge squat esinesisindo somzimba okanye isquat somoya, olona hlobo lusisiseko se squat sisebenzisa nje ubunzima bomzimba wakho ukumelana. Ukwahluka kweskat kungabandakanya ubunzima, njengeebarbells okanye i-dumbbells, iibhendi zokumelana, okanye iibhola zeyoga.

Ukwenza squat esisiseko:

1. Qala ngeenyawo zakho ezibanzi kancinane kune-hip-width ngaphandle.
2. Gcina isifuba sakho phezulu, zibandakanye isisu sakho, kwaye uguqule ubunzima bakho kwizithende zakho njengoko unyanzela isinqe sakho ukuba sihlale kwakhona.
3. Nciphisa iinqumlo zakho kude kube ngamathanga akho afanayo okanye aphantse afane nomgangatho.
4. Kuya kufuneka uzive squat emathangeni akho kunye ne-glutes.
5. Yima kancinci ngamadolo, kodwa ungagqithi ngaphaya kweenzwane zakho.
6. Khupha kwaye ubuyisele umva kwindawo yokuqala.

Zeziphi izibonelelo zokwenza squats?

Uluhlu lwezibonelelo ze squat lide, kodwa ukushwankathela kunye nokubonisa ezona zikhetho ziphezulu, Nazi izibonelelo ezisixhenxe eziphambili zokwenza squats.

1. Yomeleza undoqo wakho

Ukuba nezihlunu ezomeleleyo ezisisiseko kunokwenza intshukumo yemihla ngemihla njengokujika, ukugoba, kunye nokuma ngokulula. Ayisiyiyo loo nto kuphela, kodwa isiseko esomeleleyo sinokuphucula ibhalansi yakho, ukunciphisa iintlungu kumqolo osezantsi, kwaye kukwenze kube lula ukugcina ukuma kakuhle.

A xa uthelekisa ukwenziwa kwemisipha engundoqo ngexesha leplanga kunye neeback squats ezifumene ukuba ukubuyela umva kukhokelele ekusebenzeni okukhulu kwezihlunu ezixhasa umqolo wakho.

Ngokusekwe kwezi zinto zifunyanisiweyo, abaphandi bacebisa ukujolisa kwimisipha engundoqo ngezikwere zangasemva ukunciphisa umngcipheko wokulimala kunye nokunyusa ukusebenza kwezemidlalo.

2. Ukunciphisa ingozi yokwenzakala

Xa usomeleza izihlunu kumzimba wakho osezantsi, ubangcono ekwenzeni iintshukumo zomzimba opheleleyo ngefom echanekileyo, ibhalansi, ukuhamba, kunye nokuma komzimba.

Ngapha koko, ukufaka ii-squats kwinkqubo yakho yokuziqhelanisa nakho kuyanceda ukomeleza imisipha yakho, iigaments kunye namathambo, athi, ngokwe-American Council on Exercise, anokunceda ukunciphisa umngcipheko wokulimala.

3. Crushes calories

Ukutsha kweekhalori kuhlala kulingana nokuzivocavoca i-aerobic njengokubaleka okanye ukuhamba ngebhayisikile. Kodwa ukwenza ubungqongqo obuphezulu, iintshukumo ezimbaxa ezifana ne-squat nazo zinokuzityumza ezinye iikhalori ezinkulu.

Umzekelo, ngokweSikolo saseHarvard Medical, umntu oneepawundi ezili-155 angatshisa malunga nama-223 eekalori esenza imizuzu engama-30 yamandla amakhulu okanye imithambo yokuziqeqesha, njenge squats.

4. Yomeleza izihlunu zomzimba wakho osezantsi

Umzimba wakho osezantsi uqhayisa ngezihlunu zakho ezikhulu nezona zinamandla.

Ukusuka ekuphumeni ebhedini, ukuhlala phantsi esihlalweni, ii-glutes zakho, i-quadriceps, i-hamstrings, i-adductors, i-hip flexors, kunye namathole anoxanduva phantse lwento yonke oyenzayo.

Ukuzivocavoca amandla okuqina njenge squats kunokunceda ukomeleza kunye nokuthambisa izihlunu kumzimba wakho osezantsi. Xa ezi zihlunu zikwimeko elungileyo, unokufumanisa ukuba ungahambela ngokukhululekileyo, unentlungu engaphantsi, kwaye yonke into ukusuka ekuhambeni ukuya ekuguqulweni nasekuzilolongeni kulula ukuyenza.

5. Ukonyusa amandla embaleki kunye namandla

Ukuba ukhuphisana nomdlalo, ukongeza ii-squats kwindawo yakho yokuzilolonga kunokukunceda ukhulise amandla kunye nesantya, esinokuthi sincede ekuphuculeni ukusebenza kwakho kwezemidlalo.

Uphando ngeziphumo zoqeqesho lokuxhuma squat olwenziwe kathathu ngeveki ngaphezulu kweeveki ezisi-8.

Ngokusekwe kwiziphumo zophando, abaphandi bagqiba kwelokuba uqeqesho lokuxhuma squat luyakwazi ukuphucula ukusebenza kweembaleki ezahlukeneyo ngaxeshanye, kubandakanya ixesha lokubaleka kunye namandla okuqhushumba.

6. Ukwahluka kunceda ekukhuthazeni

Nje ukuba ubambe isiseko se-squat, zininzi iintlobo ezahlukeneyo zokwahluka kweskat onokuthi uzame. Ukutshintsha ii-squats zakho kunokunceda ukugcina umthambo unomdla, ngelixa usenza amaqela ahlukeneyo emisipha.

Izikwere zinokwenziwa ngomzimba wakho nje. Kananjalo zinokwenziwa ngamatye obunzima, njengee-dumbbells, i-barbells, i-kettlebells, okanye iibhola zamayeza, okanye ngeebhendi zokumelana okanye iibhola zeyoga.

7. Ingenziwa naphina

Ukwenza i-bodyweight squats, awudingi nasiphi na isixhobo. Yonke into oyifunayo ngumzimba wakho kunye negumbi elaneleyo lokunciphisa isinqe sakho kwindawo yokuhlala.

Kwaye, ukuba ucinezelwe ixesha, usenokuxhamla amaqela amaninzi emisipha ngokwenza ama-squats angama-50 ngosuku: Zama ukwenza i-25 ekuseni kunye ne-25 ebusuku. Njengokuba usomelela, dibanisa ama-25 emva kwemini.

Zeziphi izibonelelo onokuzifumana ngokwahluka kweskat?

Ukutshintsha i-squat esisiseko kukuvumela ukuba ujolise kumaqela emisipha ahlukeneyo. Inceda ekukhuthazeni ukuze ungadikwa ngokwenza intshukumo efanayo iphindaphindwe.

Ngaphambi kokuba uqhubele phambili kukwahluka kweskat, qiniseka ukuba ubenentshukumo yokuhamba kwesiseko. Le mithambo ilucelomngeni ngakumbi kwaye ifuna amandla ngakumbi, ubhetyebhetye, kunye nokusebenza okungundoqo.

Izikwere zangasemva

I-squat yangasemva ithatha intshukumo yesiqhelo yesquat kwaye yongeza ukumelana namagxa nge-barbell. Ihlala ithathwa njenge "mgangatho wegolide" xa isiza, njengoko ifuna ukusebenzisana okulungelelanisiweyo kwamaqela amaninzi emisipha.

I-squat yangasemva ibeka ugxininiso kwii-glutes kunye nehips ngelixa ujolise kwi-quads.

1. Cwangcisa i-barbell kwindawo ye-squat rack, ngezantsi nje kobude begxalaba.
2. Hambisa ngaphantsi kwebar ukuze iphumle emva kwentamo yakho ngaphesheya komqolo wakho. Bamba ibha ngezandla zakho.
3. Ngeenyawo zakho ezibanzi kancinci kunobubanzi begxalaba ngaphandle, buyela umva ukuze ucofe i-rack.
4. Zithobe kwisquat ukuze iinyonga zakho zingaphantsi kwamadolo akho.
5. Misa kancinci, emva koko ucinezele iinyawo zakho kwaye ucofe isinqe sakho umva uye kwindawo yokuqala.

Izikwere ezingaphezulu

Kwi-squat ephezulu ungasebenzisa i-dumbbell okanye ibhola yeyeza.

Olu tshintsho lubandakanya umxholo wakho, ngakumbi umva wakho osezantsi. Ukongeza, isebenza izihlunu kumqolo wakho wangasentla, emagxeni nakwiingalo.

Uluhlu lwakho lwentshukumo luya kwahluka kancinci kule squat, ke nikela ingqalelo kwifom yakho.

1. Yima ubude iinyawo zakho zibanzi kancinane kunobubanzi begxalaba ngaphandle
2. Bamba ibhola yeyeza ngentla kwentloko yakho kulo lonke ixesha lomthambo.
3. Ukusuka kwindawo yokuma, waguqe ngamadolo wakho kwaye unyanzele isinqe sakho ngendlela obuya kwenza ngayo kwisikwere esiqhelekileyo. Yeka xa amathanga akho ehambelana nomhlaba.
4. Yima kancinci ngokuguqa ngamadolo, kodwa ungagqithi ngaphaya kweenzwane zakho.
5. Push ngokusebenzisa izithende zakho ukubuyela kwindawo yokuqala, ukunika glutes yakho cudisa phezulu.

Xhuma squats

Ngokuxhuma squats, awudingi nasiphi na isixhobo. Le yintshukumo ye-plyometric, ethetha ukuba kukuzilolonga okunamandla okufuna ukuba usebenzise izihlunu zakho kubuninzi bazo kwixesha elifutshane.

I-squat yokutsiba ijolise kwi-glutes, quads, hips, kunye ne-hamstrings ngelixa isonyusa izinga lokubetha kwentliziyo yakho.

Kuba oku kwahluka kubeka uxinzelelo kumalungu akho, kubalulekile ukuba ube namadolo aphilileyo, iinyonga, kunye namaqatha ukuba ufuna ukuzama oku kuhamba.

1. Yima nkqo iinyawo zakho zibanzi kancinane kunobubanzi begxalaba ngaphandle.
2. Zibeke phantsi de amathanga akho aphakame kancinci kunamadolo akho.
3. Ziphakamise uye phezulu ukuze iinyawo zakho ziphakamise umhlaba.
4. Umhlaba onamadolo athambileyo, agobileyo, kwaye uhlale umva kwindawo ye squat.

Iingcebiso zokhuselo

Ngelixa umthambo ngokubanzi ukhuselekile ukuba wenziwe ngefomu efanelekileyo, kukho iindlela ezithile zokukhusela ekufuneka uzikhumbule xa usenza isikwere.

• Zithobe ngokwakho ukuya kuthi ga apho unokuhamba kakuhle. Xa uqala ukuziva ungonwabanga esinqeni okanye emadolweni, yima kwaye uyisebenzise njengendawo yakho yokugqibela.
• Qinisekisa ukuba unesiseko esiqinileyo. Uninzi lwemithambo ye squat ifuna ukuba uqale ngeenyawo zakho ezibanzi kancinane kunobubanzi begxalaba ngaphandle. Sebenzisa imeko emxinwa kukuvumela ukuba ujolise kwimisipha yethanga langaphandle, kodwa ikwanciphisa uzinzo lwesiseko sakho kwaye ubeke uxinzelelo olongezelelekileyo emadolweni.
• Gcina amehlo akho ejonge phambili. Ngelixa kunokubonakala kungokwemvelo ukujonga phantsi xa usenza squat, uya kufuna ukugcina ujonge ngqo phambili. Ukukunceda koku, khetha indawo ephambi kwakho ukugxila kuyo. Oku kunokukunceda ugcine intamo yakho kwindawo engathathi hlangothi.
• Gcina ukuma kwakho nkqo. Gwema ukujikeleza amahlombe okanye umva. Gxila ekugcineni umqolo wakho ngokuthe tye kwaye ungathathi hlangothi, ngentloko ungathathi hlangothi, ungajonganga phezulu okanye ezantsi.
• Nyusa kuphela into onokuyiphatha. Kuphephe ukuhamba nzima ngokobunzima ukuba ifom yakho ayinakukwazi ukuyiphatha. Uya kuzuza ngakumbi kwi-squat ukuba uyayiphumeza ngefom efanelekileyo kunokuba uya kuthi ukuba uphakamisa ubunzima kakhulu. Kwakhona, ukuphakamisa ubunzima obuninzi kunokubangela umqolo wakho osezantsi, ihips, kunye namadolo, anokukhokelela ekonzakaleni.
• Sebenzisa undoqo wakho. Gcina izihlunu zakho ezisisiseko zisebenza kulo lonke intshukumo. Cinga ngezi zihlunu njengebhanti yakho yobunzima yangaphakathi egcina yonke into endaweni yayo.

Umgca wezantsi

Ukuphuhlisa amandla kunye namandla zimbalwa zezibonelelo ezininzi zokubandakanya i-squats ekusebenzeni kwakho.

Xa usenziwa ngokuchanekileyo, lo msebenzi usebenza ukonyusa ukutshiswa kweekhalori zakho, unceda ukuthintela ukwenzakala, womeleze ingqokelela yakho, kwaye uphucule ibhalansi kunye nokuma komzimba.

Ukuhlala ukhuthazekile, cinga ngokutshintsha i-squat yemveli ngokwahluka okwahlukileyo. Ayizukugcina kuphela ukuzilolonga kwakho kunomdla, kodwa uya kuphinda ucelwe umngeni yintshukumo nganye entsha.

Ukuba unempilo okanye ukonzakala, qiniseka ukuba uthethe nogqirha wakho okanye umqeqeshi oqinisekisiweyo ngaphambi kokuba ungeze i-squats kwindlela yakho yokomelela komzimba.

3 Ihamba ukomeleza ubuqaqawuli