Zeziphi izihlunu ezisebenza squats?

Umxholo

• Uyenza njani i-squat esisiseko
• Uyenza njani umahluko wesquat
• Xhuma squat
• I-Barbell okanye i-squat yangasemva
• Sumo squat
• Ukubandakanya ii-squats kwindlela yesiqhelo
• Yise kude
• 3 Ihamba ukomeleza ubuqaqawuli

Izikwere ngumthambo osebenzayo wokumelana nomzimba osebenza kumzimba ongezantsi.

Ukuba ujonge ukuphucula impilo yakho yomzimba kunye neethoni zemisipha yomzimba wakho osezantsi, yongeza i-squats kwimithambo yakho yomthambo kwaye uyenze amatyeli aliqela ngeveki.

Kwi-squat esemgangathweni yomzimba, ezi zihlunu zilandelayo zijolise kuzo:

• ii-quadriceps
• imisipha
• glutes
• isisu
• amathole

Unokuzama ukwahluka kwesquat, njengebharki kunye nokutsiba squats, ngomceli mngeni owongezelelweyo. Oku kusebenza ngamaqela emisipha eyahlukileyo, njengemisipha yakho yangasemva (i-barbell squats), kwaye inokunceda ukuphucula ukomelela kwe-aerobic (squats squats).

Izikwere zikwindawo yokuzivocavoca esebenzayo enokukunceda kwimisebenzi yemihla ngemihla, njengokuhlala esitulweni kunye nokugoba ukuze ufumane into kwishelufa ephantsi. Kungenxa yokuba zisebenza izihlunu ezifanayo ozisebenzisayo ukwenza loo misebenzi.

Iziphumo ezilungileyo, yenza i-squats kunye ne-cardiovascular exercises kunye nezinye iindlela zokuqeqesha amandla.

Uyenza njani i-squat esisiseko

Izihlunu zasebenza: I-quads, i-hamstrings, i-glutes, i-abs, amathole

Ukwenza i-squat esisiseko usebenzisa kuphela ubunzima bomzimba wakho, landela la manyathelo:

1. Yima ngeenyawo ubanzi kancinane kunobubanzi obusisinqe phakathi, iinzwane zijike zangaphandle zangaphandle.
2. Qinisa isiseko sakho ukuze uzinze, emva koko isifuba sakho sinyukele phezulu, qalisa ukubuyisela ubunzima bakho kwizithende zakho ngelixa usityhala esinqeni emva kwakho njengoko uhleli phantsi.
3. Qhubeka nokuzithoba de amathanga akho aphantse afane nomgangatho. Iinyawo zakho kufuneka zihlale zisicaba emhlabeni, kwaye amadolo akho kufuneka ahlale phezu kwenzwane yakho yesibini.
4. Gcina isifuba sakho siphakanyisiwe kwaye iinyawo zakho zisemgangathweni, kwaye uphefumle njengoko uzityhalela umva ukuze ume.
5. Yenza i-12-15 reps.

Uyenza njani umahluko wesquat

Kukho iiyantlukwano ezahlukeneyo ze squats, kubandakanya i-barbell kunye ne-squats squats. Unokwenza i-squat ngokusisiseko kwinqanaba lakho lokuqina kunye neenjongo zomzimba.

Umzekelo, i-back squat ene-barbell inokukunceda womeleze kwaye uzinzise:

• isinqe
• amadolo
• phezulu nangaphantsi umva
• izihlunu zomlenze

I-sumo squat, kwelinye icala, inokuwomeleza amathanga akho angaphakathi. I-squat yokutsiba inokunyusa impilo yakho yomzimba kwaye yomeleze ukubengezela kwakho kunye namathanga.

Ukuba umtsha kwi squats, awudingi ukuhlala phantsi ukuya kuthi ga ngoku ukuze ufumane izibonelelo zokuqinisa.

Xhuma squat

Imisipha isebenza: glutes, amathanga, iinyonga, imilenze

1. Qala ngokwenza squat esisiseko ngokulandela amanyathelo 1-3 apha ngasentla.
2. Xa ufika kwindawo apho amathanga akho aphantse afana nomgangatho, gcina eyona nto uyibandakanyeyo njengoko utsibela phezulu.
3. Njengoko ufika emhlabeni, wehlise umzimba wakho ubuye kwindawo ye squat. Injongo kukumhlaba uthambe kancinci phakathi kweenyawo, kunye nesiqu sakho silungelelaniswe kancinane phambili.
4. Phinda i-10-12 reps, okanye wenze ii-squats ezininzi kangangoko unako kwimizuzwana engama-30.

Ukuba usaqala, qala ngokutsiba okuphantsi. Njengoko uhambela phambili, ungongeza ukutsiba okungaphezulu kokuqhushumba.

I-Barbell okanye i-squat yangasemva

Izihlunu zasebenza: glutes, imilenze, iinyonga, umva ongezantsi

Izixhobo ezifunekayo: I-barbell kwi-rack

1. Qala nge-barbell kwi-rack, ibekwe nje ngezantsi kobude begxalaba.
2. Hambela ngaphantsi kwebar ukuze iphumle emva komphezulu womqolo wakho, kwaye ubambe ibha ngezandla zakho zibanzi kunegxa lobubanzi begxalaba ngaphandle, iingalo zijonge phambili.
3. Yima ngenisa ibar kwi-rack. Kuya kufuneka ubuye umva kancinci.
4. Ngeenyawo zakho ububanzi begxalaba buqhelelene kunye nesifuba phezulu, squat phantsi de isinqe sakho sibe sezantsi kwamadolo akho.
5. Cinezela iinyawo ngokuqinileyo emhlabeni, kwaye tyhala isinqe sakho umva ukuze ume.
6. Yenza i-3-5 reps-kuxhomekeke kubunzima bebar kunye nenqanaba lakho lomzimba- kwaye ngokuthe chu uye phambili ukubuyisela ibar kwi-rack.

Sumo squat

Izihlunu zasebenza: amathanga angaphakathi, ukubengezela

1. Qala ngokuma iinyawo zakho zibanzi kwaye iinzwane zakho zikhombe.
2. Ukugcina ubunzima kwizithende zakho zangasemva, qala ukwehlisa isinqe sakho kwaye ugobe amadolo akho kwindawo ebanzi. Yihla de amathanga akho afane nomgangatho.
3. Yima ngasemva, ucinezela ubuqaqawuli bakho ngaphezulu kwentshukumo.
4. Gcwalisa i-10-20 reps. Ukufumana umceli mngeni ongaphezulu, yenza ii-sumo squats ezininzi kangangoko unako kwimizuzwana engama-30 okanye engama-60.

Ukubandakanya ii-squats kwindlela yesiqhelo

Izikwere ngumceli mngeni kwaye osebenzayo wokunyusa umzimba wakho uphela. Kwaye ungazenza ekhaya okanye ejimini.

Ukubongeza kwinkqubo yakho yokomelela komzimba, qala ngokwenza isikwere amatyeli aliqela ngeveki. Ukuba umtsha ukwenza umthambo, zama ukwenza i-12-15 squats ngexesha ubuncinci kathathu ngeveki.

Ukuba injongo yakho kukuthoba umzimba okanye ukuphucula inqanaba lokuqina komzimba, kuya kufuneka wenze umthambo wentliziyo, njengokubaleka, ukuqubha, okanye ukuhamba ngebhayisikile amaxesha ngamaxesha ngeveki. Zama ezinye iintsuku ze-cardio ngoqeqesho lwamandla okanye ukuphakamisa iintsimbi.

Khumbula: Ukuqeqeshwa kwamabala kwiindawo ezizimeleyo zomzimba akusebenzi kakuhle. Endaweni yoko, inkqubo ebanzi yokomelela komzimba iya kusebenza ngakumbi.

Ukuba awuqinisekanga ukuba ungaqala ngaphi, sebenza nomqeqeshi oqinisekisiweyo onokumisela inkqubo yeveki oza kuyilandela.

Yise kude

Amanqatha ngumthambo osebenzayo onokukunceda wakhe umlenze wakho kunye nemisipha yomzimba esezantsi. Ziye zifikeleleke ngenxa yokuba azifuni naziphi na izixhobo, kwaye unokuzenza usebenzisa ubunzima bomzimba wakho kuphela.

Unokwenza kwakhona i-squats ngeebellbells okanye i-kettle bells ngaphezulu komceli mngeni.

Ifom efanelekileyo ibalulekile kwi-squats kuba kulula ukuyenza ngokungalunganga, enokubangela ubunzima okanye ukwenzakala. Buza umqeqeshi wakho oqinisekisiweyo okanye umhlobo ukuba akubukele squat ukuqinisekisa ukuba ifom yakho ichanekile.

3 Ihamba ukomeleza ubuqaqawuli