Izikwele ngokungangabazeki zingenye yezivivinyo zenkanyezi kunoma yisiphi isikhathi sokuqeqesha. Kuwumsebenzi ofanele we thinta imilenze, uyiqinise futhi wandise noma ulolonge izinqe. Yize cishe isikwele kungukuzivocavoca okujwayelekile, lapho kwenziwa khona uchungechunge lwamandla nomzimba uqobo, kunezinhlobo ezahlukahlukene zezikwele.
Ngokuya ngohlobo lwesikwati olisebenzisayo, ungasebenza izindawo ezithile njenge i-gluteus, i-quads, noma imisipha. Konke kuncike ekutheni imilenze nezinyawo zimiswe kanjani nokuthi iziphi izakhi ezifakiwe ukwehlukanisa ukuzivocavoca umzimba. Ngabe ufuna ukwazi ukuthi zingaki izinhlobo ze-squats ezikhona nokuthi ngayinye yenzelwe ini? Sizokutshela konke ngezansi.
Uhlobo lwe-squat
Kunezinhlobo eziningi ze-squats njengoba besivele sithuthuka, kuya ngendawo ofuna ukusebenza kuyo ungathola izinhlobo eziningi noma ezingaphansi. Isibonelo, uma okufunayo kungukuthi thuthukisa ukuma noma ivolumu yezinqa zakho, uzothola izinhlobo eziningi zezikwele. Kuzo zonke izinhlobo, kukhona okunye okujwayelekile okuvame ukufakwa ezifundweni ezijwayelekile zokuqeqesha.
Isikwele samahhala
Lesi yisisekelo sazo zonke izinhlobo ze-squat, eyokuqala futhi okuqala kuzo zonke ezinye izikwele. Nge-squat yamahhala noma yakudala, usebenza imisipha yemilenze, ikakhulukazi ama-quadriceps nama-glutes. Ukwenza isikwele esidala kahle, kufanele beka imilenze yakho ihlukane kancane futhi izinyawo zakho zihlukaniswe ububanzi. Gcina umqolo wakho uqonde ngenkathi wenza umsebenzi.
Isikwele sangaphambili
Ukuzivocavoca okuvame kakhulu ngezikhathi zokuwela futhi okusebenzela ukusebenza indawo yesisu kanye nomhlane ongezansi ngezinga elikhulu. Kwenziwa ngokuyisisekelo ngokufana nesikwele samahhala, kepha engeza into efana ne-barbell, dumbbells noma izisindo ze-kettlebell.
Isikwele sumo
Lolu hlobo lwe-squat lwenziwa ngaphandle kokungeza ezinye izinto ezingeziwe. Kufanele ube sesimweni esijwayelekile se-squat, unqamule imilenze yakho nezinyawo zakho zibuphindaphinda kabili ububanzi bamahlombe akho. Lapho wehlisa umzimba kufanele uzuze i-angle engu-90 degree ngemilenze yakho nezinyawo, kuyilapho izingalo ziqala ukusuka ezinhlangothini futhi zilethwa ngasesifubeni. Ukubutha lapho ufinyelela endaweni yokugcina futhi ubuyela ezinhlangothini lapho ubuyela endaweni yokuqala. Lesi sikwele sisebenza ngama-glutes, imisipha kanye ne-quadriceps yakho.
Isigaxa sepistoli
Lokhu kuvivinya umzimba kudinga amandla amaningi emilenzeni, kanye nokulinganisela kanye nokuguquguquka okuningi. Ungaqala ngokubamba esihlalweni, yize kuzodingeka uqaphele kakhulu ukuthi ungazilimazi. Ngena emlenzeni owodwa bese uya phansi ngenkathi welula omunye umlenze, izingalo ziqonde phambili. Imisipha esetshenziswayo yi-quadriceps nama-glutes.
Izinhlobo zezikwele, isiBulgaria
Ukwenza lolu hlobo lwe-squat uzodinga isitulo, isihlalo noma into ethile lapho ungabeka khona umlenze. Imayelana nokubuyisela umlenze owodwa emuva, uphumule entweni ekhethiwe. Lapho wenza i-squat uzoyenza ngomlenze owodwa, ngakho-ke uzodinga ibhalansi nokugxila. Imisipha esetshenziswayo yilena ama-quadriceps, ama-glutes, amathole, imisipha ye-hip, kanye nabathumbi.
Kungcono ngosizo lochwepheshe
Ukwenza noma yiluphi uhlobo lokuzivocavoca ngendlela efanele akulula futhi izingozi zendlela engalungile zingaba nemiphumela emibi kakhulu. Ngakho njalo Kungakuhle ukuqala ngosizo lochwepheshe ukukuqondisa, ikufundise ukwenza izivivinyo ngendlela efanele futhi wakhe uhlelo olwenzelwe wena ngokuya ngezidingo zakho.
Awufuni ukuqala ngamandla kakhulu, noma ukusuka ku-zero uye kwikhulu ezinsukwini ezimbalwa. Ukuqeqesha kudinga umzamo, ukubekezela nokuzidela ukuze kuphumelele ngempela futhi kube nempilo. Qala kancane, wenze izivivinyo ezilula. Thatha isikhathi sokuzijwayeza, uzibheke esibukweni ngenkathi uhlola ukuthi ukuma kwakho kulungile futhi kungaleso sikhathi kuphela lapho ungasebenzisa zonke izinzuzo zemidlalo.