Uma sicabanga ngokuzivocavoca umzimba ophansi, into yokuqala efika engqondweni ukwenza uchungechunge lwama-squats kuze kube yilapho sibona ukuthi ngeke sisakwazi ukukuthwala ngemilenze yethu. Kuyiqiniso ukuthi i-squat iyisisekelo sokuzivocavoca okuningi nokuthi kuqinisa amaqembu emisipha amaningana ngesikhathi esisodwa, kodwa kukhona nokuzivocavoca okuningana okungasenza siphume ku-monotony. Iphutha elikhulu ukwenza izivivinyo ezifanayo ngaso sonke isikhathi, ngoba umzimba wethu uzojwayela izisusa futhi ngeke sithuthuke emiphumeleni.
Ama-squats adinga ukunyakaza phakathi inqulu, idolo neqakala ngesikhathi esifanayo. Sonke sizalwa sikwazi ukuzenza, kodwa akuwona wonke umuntu ongakwenza. Kukhona abanakho ukunyakaza okuvinjelwe noma ukulimala, kodwa akusona isizathu sokuba bayeke ukuqeqeshwa. Sikufundisa izindlela ezi-4 ezihamba phambili zama-squats, lapho sisebenza khona imisipha efanayo.
Isikwele saseBulgaria
Uma ungakaze uwuzame lo msebenzi, kufanele uqale manje. Ekuqaleni (futhi njalo) zinzima kancane, kodwa ziphelele ukwandisa i-hypertrophy yemilenze. Kufanele ubeke unyawo olulodwa ebhentshini, esihlalweni noma ekhabetheni futhi wenze umlenze wangaphambili ugobe ngo-90º.
Akukhona ukwenza okuningi futhi ngokushesha okukhulu, kodwa mayelana nokulawula ukunyakaza phezulu naphansi. Abantu abaningi abanokulimala kwe-hip bangenza i-squat yaseBulgaria ngaphandle kobuhlungu. Sibhekene nokunyakaza okuhlangene, ngomlenze owodwa kuphela.
I-Sled Push
Uzobe ukubonile ekuqeqesheni i-CrossFit. I-Sled Push noma i-sled push ingenye yezivivinyo ezintsha kakhulu eminyakeni yakamuva. Naphezu kokuba kushubile, akuvamile ukuthi ukwenze kabi noma kukuzwise ubuhlungu. Leli thuluzi liyazondwa abasubathi abaningi abavilaphayo, njengoba lidinga amandla nokuqhuma.
Njengenzuzo eyinhloko esinayo ukuthi izokwandisa umthamo wethu we-muscle ophansi, ngaphandle kwesidingo se-squat. Ngicabanga ukuthi kumnandi kakhulu, futhi wena?
Izinyathelo
Amagxathu, amaphaphu noma amaphaphu kungenye yezindlela zokuzivocavoca ezinhle kakhulu ongazenza ejimini nasekhaya. Njengoba kwakunjalo nge-squat yaseBulgaria, amaphaphu angenziwa futhi abantu abanokulimala kwe-hip noma iqolo. Zibamba amadolo, amaqakala, nezinqulu ngendlela engaqhume kangako.
Isisindo esifile
Okokugcina, lo msebenzi unikezelwe kubo bonke labo bantu abazonda i-squatting. Nakuba kungekona ukushintshwa njengalokhu, kuwumsebenzi oyingqayizivele ukuthuthukisa amandla okuqhuma okukhulu kuwo wonke umzimba.