Izikwele zazo zonke izinhlobo

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Ama-squats athola ukubaluleka emhlabeni wokuqina, iningi ngabesifazane abengeza kwimikhuba yabo ejimini abanye kunamanye ama-squats. Sithola izinhlobo nezindlela ezahlukahlukene zokuzifeza zilungele ulolonge futhi ulungise isibalo.

Okunye kokuzivocavoca okuhle ukwelapha umzimba ongezansi, imilenze nezinqe kuzolunga ngokubekezela okuncane nesifiso sokufeza izinhloso ezibekiwe.

Izikwele zilula ukuzijwayeza, azidingi ukulungiswa okukhulu komzimba yize zidinga ukumelana okuthile, noma lokhu kutholakala nakho isikhathi nokungaguquguquki nokuzivocavoca umzimba. Isikhathi sokuqala lapho ubhekana nabo, umzimba wakho uzozivumelanisa namathuba akho futhi uzoguquka.
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Zandisa ubukhulu bemisipha, zishise amakhalori amaningi futhi ziqine umugqa nesibalo. Kungokunye kokuvivinya umzimba okunconyelwa ukukwenza ukuthuthukisa isimo somzimba kwabesifazane nakwabesilisa. Mhlawumbe okungaziwa ngabantu abaningi ukuthi kunezinhlobo eziningi ze-squats, kepha sichaza ukuthi yiziphi ongazenza ngaphandle kwezinkinga futhi nganoma yisiphi isikhathi sosuku.
Ukuze inqubo yakho yokuziqeqesha ingahlali ifana njalo, ngezansi sizokutshela ukuthi yikuphi ukunyakaza ongakwenza futhi uthole imiphumela emihle yomzimba.

Izinhlobo zezikwele

Izikwele ezingemuva

Lezi squats zengeza isisindo esingeziwe, isisindo se-barbell esilele emhlane wakho. Lapho usukwazile ukusebenzisa i- squat zakudala Lokhu kungakunika imiphumela emihle.

Okufanele ukwengeza isisindo esincane ukuze umzamo usize ekulahlekelweni kwama-calories, ukunyakaza kufanele kube intekenteke. Bamba ibha emhlane wakho bese ugoqa phansi uye ku-engela engu-90 degree. Buyela endaweni yokuqala bese uphinda ukunyakaza ochungechungeni lwe- Phinda u-15 kuye ku-20s.

Isikwele sangaphambili

Kwenziwa njenge-squat yakudala kepha kungezwa isisindo esingeziwe, kungaba nge-dumbbell noma ngebhola lomuthi. Isisindo sisatshalaliswa futhi sigxile ngaphambili komzimba ukwandisa umfutho.

Ukwenza ukunyakaza, kuthathwa isikhundla esifanayo naleso esedlule, kepha kulokhu sibambe ibhola noma isisindo nge waphakamisa izindololwane futhi uqonde emuva. Qaphela ukugoba amahlombe akho ngoba kungadala ukungezwani okuthile.

Izikwele

USquat uphakamisa izingalo

Lesi sikwele sifaka ukunemba kwengalo okukhulu. Olunye uchungechunge lwemisipha luyasebenza, isisu, izibopho zangaphandle nezangaphakathi, imisipha eguqukayo kanye nomhlane ongezansi.

Sizodinga ama-dumbbells amabili noma i-barbell. Ukwamukela isikhundla se-squat esijwayelekile kepha sizophakamisa izinsimbi ngaphezulu kwamakhanda ethu njengoba ngokucophelela sehla senyuka isiqu.

Jump squat

Kulokhu kuvivinya sifaka ukweqa. Ilungele i- ashise ama-calories amaningi ngoba ukunyakaza kwe-aerobic kungeziwe. Izisindo ezingeziwe azidingekile, kwenziwa isikwele esidala kepha uma uqeda ukuphakamisa umzimba futhi, kugxuma okuncane. Kufanele silungiselele amadolo ethu ukuze sifinyelele gwema ukulimala.

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AmaLunge squats

Imikhawulo yethulwa eqenjini lezikwele njengoba kwenziwa ukunyakaza okufanayo kepha omunye wemilenze emibili uya phambili ngesikhathi sokunyakaza phansi. Idolo akufanele lithinte phansi, limenywe ukuthi libuyele endaweni yokuqala. Kumele kwenziwe Ama-reps ayi-15 ngomlenze ngamunye.

Kulomsebenzi, unga ukwandisa umfutho uma siphethe ama-dumbbells ngezandla zethu.

Izikwele ezibuyayo

Lolu hlobo lwe-squat luphelele ukusebenzisa ngokunenzuzo ukwehla kokunyakaza, uma umzimba wakho ukufinyelele kuma-degree angama-90 ngaphambi kokuphakamisa isiqu futhi, uyagquma ngosizo lwamadolo futhi ubuye ngobumnene ubuyele endaweni yokuqala. Ingakwazi bounce izikhathi eziningi njengoba ufuna ukufeza ukukhathala okukhulu komzimba nokusha kwekhalori.

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Izikwele zasodongeni

Futhi kubizwa Izikwele ze-isometric, umfana osebenza indawo ye-quadriceps ngaphezulu. Ukuze sikwenze kahle kufanele sisekele umhlane wethu kahle odongeni ngenkathi siguqule imilenze namadolo.

Ngokufanelekile, yenza ama-engeli amaningana ngamadolo ochungechungeni olufanayo, okungukuthi, uhlale endaweni engama-90 degree imizuzwana engama-30, imizuzwana engama-20 kuma-degree ayi-120, konke ngokwamandla akho.

Ama-squats asemfashinini kakhulu, ukuba nesinqe esiqinile kungukuhleleka kosuku futhi enye yezindlela ezinhle kakhulu zokufeza isibalo sehlazo ikubo, ungavilaphi futhi kwiseshini elandelayo yokuzivocavoca okungenani wenze uchungechunge lohlobo lwesikwati ukuthi uthanda kakhulu. Bonke baphelele ukufeza izinhloso zakho zomzimba.

Phelezela le mizila yokuqina ngokudla okunomsoco ngaphandle kwamafutha agcwele nokudla okuyingozi futhi emasontweni ambalwa uzobona okuningi ukukhanya futhi kugcwele amandla.


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Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.