Singathola ukuthi abantu abaningi bavamise ukubopha u-aibhande le-hipemilenzeni yabo lapho benza i-squats.Uke uzibuze ukuthi kungani i-squatting yenziwa ngamabhande emilenzeni yakho?Ingabe ukwandisa ukumelana noma ukuqeqesha imisipha yemilenze?Okulandelayo ngochungechunge lokuqukethwe ukukuchaza!
Izinzuzo zokusebenzisa i-ibhande le-hipngenkathi equkula.
1. Vumela amaqembu amaningi emisipha ku-glutes ukuthi abambe iqhaza emsebenzini
Uma senza ama-squats ajulile, ama-glutes ethu avele aguquguquke futhi anwebe.I-gluteus medius, nokho, i-gluteus medius idlala indima yokuthunjwa kwe-hip nokujikeleza okuvundlile.Lokhu kusho ukuthi i-gluteus medius iqiniswa kangcono uma yenziwa kanyekanye.Yiqiniso, singakwazi futhi ukuthuthukisa leli qembu lemisipha kuphela.Bodybuilders bangasebenzisaamabhande e-hipukunciphisa ukumosha isikhathi.Ngale ndlela imisipha yemilenze nezinqulu ihileleke kakhulu emsebenzini, ikakhulukazi i-gluteus medius kanye neqembu le-rotator langaphandle.Ngakho, uzokwazi ukufeza kangcono izinhloso zakho zokufaneleka.
Esinye isenzakalo ukuthi abantu abaningi banemisipha ye-adductor enamandla ngokwemvelo kunama-adductors.Lokhu kuzofinyelela ibhalansi yokuqeqesha futhi kusebenze ama-adductors.Lokhu kuvumela yonke imisipha emizimbeni yethu ukuba ikhule ngendlela elinganiselayo.Ngaleyo ndlela ukugwema ukuziphatha okuyisinxephezelo komzimba.
2. Yenza umugqa wamandla womzimba uzinze
Uma senza i-squat ejulile, umzimba wethu usesimweni sokucindezeleka kusukela phezulu kuya phansi.Amahlombe, izindololwane, iqolo, iqolo eliphansi, izinqe, imilenze, njll. konke kufanele kunqobe ukumelana nokusebenza.Ngenxa yokuthi umugqa wamandla uncike phansi phansi, kufanele sinqobe ukumelana nokuphakama.Lokhu kulula kuwo wonke umuntu ukuthi akuqonde.Kodwa singase sikhohlwe ukuthi kunolunye uhlobo lokungezwani, okungukuthi umugqa wamandla ukusuka kwesokunxele kuya kwesokudla.
I-trampoline epaki lokuzijabulisa, ngicabanga ukuthi sizojwayelana nayo.Ngokuvamile, ama-trampoline ayindilinga, awabonwa njengesikwele noma ezinye izimo.Uma uvumela kuphela izikhombisi-ndlela ezimbili phezulu naphansi kombhede ziqonde, izikhombisi-ndlela ezingakwesokunxele nezingakwesokudla azihambi ziqonde.Khona-ke isikhala sokunwebeka se-trampoline sizokhawulelwa.Ngeke kwanele ukusekela umbhede wonke, ngeke udlale, futhi indawo yokusekela ngeke izinzile.
Ake sibuyele ku-squat ejulile.Imizimba yethu izinzile phezulu naphansi.Kodwa uma ubeka isisindo esiningi kuso, ukungezwani nokuzinza komzimba kuncipha.Ukuqeqeshwa nakho kuzothinteka.
Nokho, uma ugqoka aibhande lokumelanaemlenzeni wakho, umphumela uhluke ngokuphelele.Izogcina ukungezwani emathangeni akho ukusuka ngaphakathi nangaphandle (kwesobunxele kuya kwesokudla).Kwenza umzimba wakho uzinze, ikakhulukazi ulayini wamandla womzimba wakho wonke.Kungakhathaliseki ukuthi ukusuka phezulu kuye phansi, ukusuka kwesobunxele kuye kwesokudla, noma ukusuka ngaphakathi kuye ngaphandle, kuhlale kunokungezwani.Ikuvumela ukuthi uqeqeshe lo mnyakazo ngamandla aphelele futhi uthole ukuqhuma kwezintambo zakho nemilenze.Lokhu kukuvumela ukuba ushise amafutha amaningi emzimbeni wakho futhi uqinise amaqembu amaningi emisipha.Ngakho-ke, ungakwazi ukuqopha izikhali zemisipha "zensimbi".
Ngethemba ukuthi okuqukethwe okungenhla kungaba usizo kuwe.Uma ufuna ukwazi okwengeziwe, ungaya ku-Ikhasi eliyisiqalo lenkampani ye-NQFITNESSukuze uthole okwengeziwe.
Isikhathi sokuthumela: Dec-07-2022