I-Las squats Zingenye yalezo zivivinyo ezibalulekile uma kukhulunywa ngokuqinisa imilenze yakho nokulahlekelwa ngamafutha. Ngokuhamba kwesikhathi, ukunyakaza okuhlukile kufakiwe ukwenza lo msebenzi uphelele ngokwengeziwe.
Baziwa futhi njengezikwele futhi ekusebenzeni okuningi kwe-CrossFit noma kwe-calisthenics Zenziwa ukuze zivocavoce umzimba ngendlela ephelele.Lokhu kuvivinya akugcini nje ngokuzivocavoca imilenze, kuhlanganisa nokunye izingxenye zomzimba nemisipha yayo, njenge-glutes, i-quadriceps noma isisu.
Kuvamile ukwenza amaphutha lapho wenza i- squats, Futhi uma lokhu kwenzeka, hhayi nje kuphela ukuthi singazilimaza, kunciphisa nokusebenza kokuzivocavoca umzimba. Ngakho-ke kubalulekile ukwazi ukuthi kufanele ukwenze kanjani ukuze zingakuvimbeli enjongweni yakho.
Njengoba sishilo, njengamanje kusetshenziswe ukuzivocavoca okwahlukahlukene okuzungeze le nhlangano, sithola ama-squats ngokugxuma, ngokunyakaza okulandelayo, ngamabhande enjoloba, njll. Ama-squats athuthukisa ukuma, ashise ama-calories, athuthukise ukusakazwa, futhi akhuthaze ukukhula kwemisipha.
Ukujabulela izinzuzo nemiphumela yezikwele, udinga ukuzenza kahle. Lapha sikutshela ukuthi yimaphi amaphutha ajwayelekile kakhulu esingawenza ngaphandle kokuqaphela.
Amaphutha ajwayelekile lapho wenza ama-squats
Lawa amaphutha ajwayelekile kakhulu okuthi sijwayele ukuzibophezela lapho senza squats, kufanele ilungiswe ngokushesha okukhulu ukuze ingathinti imemori yemisipha.
Hhayi ukuqondanisa amadolo
Ama-squats angukuzivocavoca okulula, futhi uma siyihlaziya, ayinayo indlela enhle. Kodwa-ke, lapho uguqa ngamadolo akho futhi wenza i-squat kufanele ukwenze kufane nokuthi uzohlala esihlalweni esiphansi.
Uma amadolo akho eqaqa ngokuphelele izinyawo zakho lapho wenza ukunyakaza, khona-ke awukwenzi kahle, lokhu kungalimaza imigqa yamadolo. Ukuze ungaphumeleli, qiniseka ukuthi amadolo akho ahambisana nezinzwane zakho futhi nalokho amathole asezingeni elingu-90 degree.
Slouching emhlane wakho
Uma ugxila ngokuphelele emilenzeni, kungenzeka ukuthi ungazinaki ezinye izitho zomzimba ezinjengemuva. Ukushaya umhlane wakho lapho ubuya esikhungweni kuyinto ejwayelekile, ngoba wonke amandla agxilwe ezindaweni ezingafanele.
Akufanele ubheke phansikodwa ngaphambili, futhi ungazisiza ngokubamba ibhola esifubeni sakho bese ugcina umhlane wakho ungeziwe.
Izinyawo zisondelene kakhulu noma ziqhelelene kakhulu
Imininingwane ibalulekile, uma izinyawo zisondelene akuvumeli amahips nesifuba ukugcina ukuzinza okufunwayo lapho kugxojwa. Futhi kwenzeka okufanayo uma izinyawo zikude kakhulu, ngoba kuzoba khona ukungalingani ibhalansi. Okungakuhle, gcina izinyawo zakho ziphakama noma ububanzi obufanayo nezinqulu zakho.
Phakamisa izithende zakho
Uma senza squat amathe ezinyawo kumele abe phansi ngokuphelele, uma izithende zisuka phansi, noma zincane, singalimaza ukuzivocavoca. Lokhu kuzophinde kuthinte amadolo neqolo, kungadala ubuhlungu endaweni futhi, sizolahlekelwa ukuzinza nokulinganisela.
Ngakho-ke uma senza ama-squats ngamathiphu ezinyawo singakwazi ukucindezela ama-ankle futhi sandise ingozi yokulimala emadolweni.. Ukulungisa lokhu, cindezela izithende zakho ukuzigcina njalo ziphansi.
Kufanele njalo wenze i-squat ephelele
Kubalulekile ukwenza i-squat ephelele ukuze isebenze kahle kakhulu. Uma ungaguquguquki futhi ungehli ngokwanele ukuvivinya umzimba akunamthelela.
Okuya phansi ukufuneka kwamathanga nezinqe kukhulu, futhi ngale ndlela kutholakala imiphumela engcono. Kokubili ama-squats ajwayelekile futhi aqatha azokwenza umzimba wakho uqoshwe.
Amadolo ngaphandle kokuzinza
Kufanele unake le ngxenye yomzimba, lapho amadolo akho eqala ukuvala noma ukuqhelelana, kudala ukucindezeleka okwengeziwe emaqakaleni amaqakala, okhalweni nasedolweni.
Kufanele ugcine izinzwane zakho zikhomba phambili namadolo akho ngqo phezu kwamaqakala akho. Yenza ama-squats angakwesokudla futhi lokho kuzozilungisa ngokuhamba kwesikhathi.
Ungahluzi
Ukungazami nakho kuzothinta imiphumela futhi kuyinto esobala futhi ebalulekile. Uma ungenzi umzamo kwezemidlalo, futhi awunakekeli isigqi esiqhubekayo ngeke ube nemiphumela emihle. Zama ukuthatha isikhathi osidingayo ukwenza lo msebenziUma ukwenza ngokushesha, ngaphezu kokungayinaki inqubo, ungasebenzisi imisipha kuze kube semkhawulweni.
Ukuziba umnyombo womzimba
Njengoba sishilo, imilenze iyona protagonists ye squatsNoma kunjalo, i-torso kufanele ibe nokufaneleka okuthile. Ngoba uma ungazi ukuthi umzimba wakho ophezulu awukho esimweni kungaba yinkinga. Uma unomhlane obuthakathaka, ungazilimaza.
Ukugwema ukulimala, kufanele uphefumulele phezulu bese ugcina amehlo akho ebheke phambili lapho ucothoza. Uma uqaphela ukuthi umhlane wakho uyagoba, sebenzisa imisipha yakho eyinhloko ukuyigcina iqondile futhi uyivikele ekulimaleni.
Zinike inselelo enkulu
Lapho usuthole inqubo ye-squat, inqubo ingahle ibe yisicefe.Inqobo nje uma ukwazi ukuzivocavoca umzimba, uma ungakushintshi kancane, singakhuthazeka futhi lokhu kungasenza siyeke ukukwenza.
Ukuze wenze lokhu, siphakamisa ukuthi wenze ama-squats ngomlenze owodwa, uthathe ukweqa okuncane, wenze ukunyakaza kwe-lateral, njll Lokhu kuzovumela umzimba wakho ukuthi uthuthukise kangcono amandla awo futhi uzuze imiphumela engcono.
Ithiphu yokugcina
Khumbula ukufudumeza ngaphambi kwezingulube bese welula ngemuva kwezikwele.. Kufanele ube njalo ukuze uqale ukubona imiphumela nezinguquko emilenzeni yakho, ezinqeni nasesiswini. Ungahlanganisa futhi lokhu kuvivinya umzimba nokuzivocavoca kwenhliziyo futhi ngaleyo ndlela uzothola umzimba omncane futhi osebenze kahle.
Lapho uqala ukwenza ama-squats ayakhathala kakhulu, kepha imiphumela iyenzela lokho. Ngoba njengoba wenza lokhu kuqeqeshwa kancane nsuku zonke, uzokwazi ukuthuthukisa ukumelana kwakho nomzimba wakho uzowulungela lo mdlalo.
Lezi ziyi amaphutha avame kakhulu esingakubona lapho umuntu eqala emhlabeni wokuqina nokuqina komzimba.