Isibali Sokuhlola I-Squat

Linganisa ukuqina kwemisipha yengxenye engezansi yomzimba wakho

ama-squat esisindo somzimba kumasekhondi angu-60, imilenze ize ifike ezingeni elilinganayo, isb. 35

Isibali Sokuhlola I-Squat

Ukuhlolwa kwe-squat ngesisindo somzimba kuyindlela elula, engadingi mshini, yokukala ukuqina kwemilenze esetshenziswa ekuhloleni ukufaneleka nasekuzivocavoceni ekhaya. Faka ukuthi mangaki ama-squat ongawenza ngomzuzu owodwa bese lesi sibali sikulinganisa ngokwezindinganiso ezijwayelekile zabantu abadala. Sisebenzise ukuhlola ukuqina kwemilenze, ukulandelela inqubekelaphambili, nokubeka umgomo wakho olandelayo wokuphinda.

Ukuhlolwa kwe-squat komzuzu owodwa kukala ukuqina kwemisipha yengxenye engezansi yomzimba kuma-quad, ama-glute nama-hamstring. Yima ngezinyawo zibanzi njengamahlombe bese wenza i-squat ize imilenze yakho ifike ezingeni elilinganayo nophahla, bese usukuma ngokugcwele, imizuzwana engu-60 ngesivinini esibambekayo nesilawulekayo. Njengesiqondiso esivamile sabantu abadala, ngaphansi kuka-20 kubi, u-30–39 usemaphakathi, futhi ngaphezulu kuka-50 kuhle kakhulu. Izindinganiso ziyahluka ngokweminyaka nobulili, ngakho landelela umkhuba wakho.

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