WIDE STANCE SQUAT
I-Wide stance squat ayiwona umsebenzi lapho usakaza khona izinyawo zakho ngangokunokwenzeka, kodwa kunalokho i-squat lapho amadolo akho nezinzwane ziqondaniswe nobubanzi obuvunyelwa amalunga enqulu yakho.
Ukubeka izinyawo zakho banzi kune-squat evamile kuzobeka izidingo ezihlukene kuma-adductors akho namajoyinti e-hip, kodwa ukuphoqa ububanzi nama-engeli wezinzwane kungampintsha i-groin yakho noma kugoqe ingaphakathi lezinyawo zakho. Qala ngobubanzi obuvumela ukuthi unyawo lwakho lonke luhlale phansi futhi amadolo akho alandele isiqondiso sezinzwane zakho.
- Imisipha eyinhloko
- I-Gluteus maximus, i-quadriceps femoris, ama-adductors
- Imisipha esekelayo
- Izintambo, i-gluteus medius, amathole, umnyombo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-squat yokuma ebanzi
Izinyawo zakho kufanele zisabalale kangakanani?
Ububanzi bufanelekile ukuze unyawo lonke luhlangane, amadolo ahlale ebheke ezinzwaneni, futhi amalunga e-hip akhululekile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Thola ukuma okunethezekile kanye ne-engeli yezinzwane
Beka izinyawo zakho zibe banzi kunobubanzi behlombe bese ukhipha izinzwane zakho. Thola ububanzi lapho womathathu amaphuzu ezinyawo zakho ethinta phansi ngaphandle kokumpintsha igroin yakho.
- 2
Dala umfutho wesisu nomfutho wonyawo
Gqoka izimbambo zakho kanye ne-pelvis, qinisa izisu zakho, bese ucindezela unyawo lwakho lonke phansi. Amadolo akho kufanele akhombe ezinzwaneni zakho.
- 3
Yehlisa i-pelvis yakho phakathi kwezinyawo zakho
Hogela bese ugoba amadolo nezinqulu zakho ndawonye. Yima ekujuleni ngaphambi kokuba i-pelvis yakho ishintshele ohlangothini olulodwa noma ama-curls akho aphansi.
- 4
Sukuma ngokucindezela phansi nhlangothi zombili
Phusha lonke unyawo phambili ngomuzwa wokusabalalisa indawo yonyawo, uqondise amadolo nenyonga ndawonye. Ungavali amadolo akho phezulu.
STANCE WIDTH
Ububanzi bunquma ukuthi izinqulu nezinyawo zizinzile yini kunokuhlukana kwezinyawo.
Isakhiwo esihlangene se-Hip kanye nobubanzi bokunyakaza kuyahlukahluka kumuntu nomuntu. Ukuyinweba ayenzi i-pelvis yakho ijule futhi empeleni ingawampintsha amalunga akho.
Uma ingaphakathi lonyawo liphakama noma idolo liya phakathi, kuwuphawu lokuthi ububanzi noma i-engeli yozwane ayilungile.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: "Cindezela unyawo lwakho phansi futhi amadolo akho alandele izinzwane zakho."
COMFORTABLE DEPTH
Hlukanisa phakathi kokungezwani okuthambile ku-groin kanye nomuzwa ohlabayo emalungeni.
Ungase uzwe ama-adductors akho eba isikhathi eside, kodwa uma ingaphambili lenyonga yakho lincitshiwe noma i-groin yakho ibuhlungu, ungaqhubeki uye phansi.
Usebenzisa ubude bebhokisi, kulula ukuhlola ukuthi izinhlangothi zesokunxele nesokudla ziyama yini ekujuleni okufanayo futhi i-pelvis iya ohlangothini olulodwa.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Nweba ukuma kwakho ngangokunokwenzeka
- Lokho okubonayo
- Ingaphakathi lonyawo liyantanta bese inqulu noma igroin ibambeke.
- Imbangela engaba khona
- Ngacabanga ukuthi ibanzi, kukhulu ukukhuthazwa kwemisipha ye-adductor.
- Indlela yokulungisa
- Yehlisa ububanzi ufike endaweni lapho unyawo lwakho lonke kanye ne-pelvis kukhululekile.
Amadolo awela ezinzwaneni
- Lokho okubonayo
- Amadolo ahlanganiswa ngesikhathi sokwehla nokukhuphuka.
- Imbangela engaba khona
- I-engeli yozwane/ububanzi noma umthwalo awuhambelani.
- Indlela yokulungisa
- Letha amadolo akho ngasezinzwaneni zakho zesibili futhi wehlise ukujula nesisindo.
I-pelvis ishintshela ohlangothini olulodwa
- Lokho okubonayo
- Phansi, inqulu eyodwa iphansi futhi i-torso itshekile.
- Imbangela engaba khona
- Ububanzi bokunyakaza kwamajoyinti e-hip kwesokunxele nakwesokudla buhlukile noma behla kakhulu.
- Indlela yokulungisa
- Sebenzisa ibhokisi bese uphinda ubude obugcina ukulinganisa.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukudluliswa kwesisindo esibanzi
Hlola ingcindezi yonyawo kanye nobubanzi be-hip.
I-Box Wide Squat
Funda ukujula okulinganayo nezindlela zamadolo.
I-squat ebanzi yesisindo somzimba
Iphinda isivinini esifanayo nobubanzi.
I-Goblet Wide Squat
Engeza umthwalo lapho ukuqondanisa kugcinwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Emsebenzini wokuzifudumeza, qiniseka ukuthi amalunga enqulu yakho kanye nenyonga kukhululekile ngokuhambisa isisindo esilula, bese urekhoda ivolumu ngokuhlukene ne-squat evamile.
Bala Izikhathi ze-
8-15
Yehla imizuzwana engu-2-3, ubambe unyawo olugcwele
Setha
2–4 amasethi
60–120 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1–2 izikhathi ngeviki
Ama-squats ahlukene nokulawula ivolumu
- Uma ukulungiswa kwedolo nezinzwane kugcinwa, khulisa inani lokuphindaphinda kuqala.
- Uma uzwa i-groin sting noma ukuphakamisa unyawo, yehlisa ububanzi nokujula.
- Uma ukujula kwesobunxele nesokudla kuhlukile, ububanzi bukhawulelwe ebhokisini.
Imibuzo evame ukubuzwa
Ingabe kufanele ngiphendule izinzwane zami yonke indlela ngiye ohlangothini?
No. Sebenzisa i-engeli enethezekile ezinqulwini zakho futhi ugcine amadolo akho ebheke ohlangothini olufanayo.
Ingabe ingcono kuma-adductors kune-squats evamile?
Ukusabalalisa kwe-Stimulus kungase kuhluke, kodwa akukho okuhlukile okungaphezulu kakhulu. Khetha ngokusekelwe ezinhlosweni zakho kanye nokunethezeka okuhlangene.
