I-squat ye-sissy ngumsebenzi onzima kodwa onomvuzo owahlula i-quadriceps, enika ukongezwa okukodwa kuyo nayiphi na imini yokuzivocavoca yomlenze. Ngaphandle kwegama elithile elahlekisayo, lo msebenzi ufuna ukomelela, uzinzo, kunye nolawulo, uwenza intandokazi phakathi kwabantu abathanda ukomelela abajonge ukuphakamisa uqeqesho lwabo lomzimba osezantsi. Kwesi sikhokelo sibanzi, siza kuphonononga yonke into ekufuneka uyazi malunga ne-squat kadade, ukusuka ekuthandeni kwayo okukhulayo ukuya kwimiyalelo eneenkcukacha zokwenziwa.
Isiqulatho:
– Yintoni i-squat kadade?
–Ukwanda kokuthandwa kwe-squat kadade
– Iinzuzo: Ngaba i-squat kadade ilungile kuwe?
– Ukukhetha isixhobo esifanelekileyo se-squats
– Isikhokelo senyathelo ngalinye: Uyenza njani i-squat kadade
Yintoni i-squat kasisi?
I-squat ye-sissy ngumsebenzi osebenza kakhulu womzimba osezantsi ojolise ikakhulu kwizihlunu ze-quadriceps. Ngokungafani neengqungquthela zendabuko ezibandakanya uluhlu olubanzi lwemisipha yomlenze, i-squat ye-sissy ibeka ingqalelo kwi-quads ngokugcina i-hips yandisiwe kwaye i-torso ixhomekeke ngasemva kuyo yonke intshukumo. Lo msebenzi unokwenziwa okanye ngaphandle kwesixhobo esikhethekileyo, usenza ukuba ube nezinto ezininzi kwaye ufikeleleke kubantu abaninzi abathanda ukomelela. I-mechanics yayo ekhethekileyo ayigcini nje ukomeleza i-quads kodwa idibanisa ingundoqo kunye nokuphucula ibhalansi, ibonisa izibonelelo zayo ezininzi.
Ukunyuka kokuthandwa kwe-squat kadade
Kwiminyaka yakutshanje, i-sissy squat ifumene impembelelo ebalulekileyo kwindawo yokomelela, ngenxa yesakhono sayo sokubonelela ngomthambo we-quad oqatha ngaphandle kokufuna iintsimbi ezinzima. Amaqonga eendaba ezentlalo kunye nabaphembeleli bokuqina komzimba badlale indima ebalulekileyo ekuqaqambiseni ukusebenza kunye nokuguquguquka kwalo msebenzi, bebonisa iinguqulelo ezahlukeneyo kunye nezixhobo ezinokuthi zisetyenziswe ukwenza. Ukongeza, njengoko abantu befuna ukuzilolonga okuguquguqukayo ngakumbi kunye nocelomngeni lokubandakanya kwiindlela zabo zesiqhelo, i-squat kasisi igqama njengesixhobo esibalulekileyo sokuphucula amandla asezantsi kunye nobuhle.
Iinzuzo: Ngaba i-squat kasisi ikulungele?
I-squat kadade ngumsebenzi ogqwesileyo kuye nabani na ojonge ukujolisa kwii-quadriceps zabo ngendlela egxile. Isikhundla sayo esikhethekileyo kunye nepateni yentshukumo ibonelela ngeenzuzo ezininzi, kubandakanya ukuphuculwa kwamandla e-quad, ukulungelelana okungcono, kunye nokuzibandakanya okungundoqo okuphuculweyo. Ngokuhlukanisa i-quads, i-squat ye-sissy inokunceda ukulungisa ukungalingani kwemisipha kunye nokuphucula inkcazo yomlenze jikelele. Ngaphezu koko, ukukwazi kwayo ukwenziwa ngezixhobo ezincinci kuyenza ibe lukhetho olukhulu lokuzilolonga ekhaya. Nangona kunjalo, kubalulekile ukuqaphela ukuba ifom efanelekileyo kunye nobuchule bubalulekile ukuphepha uxinzelelo emadolweni kwaye uqinisekise ukusebenza kakuhle.
Ukukhetha izixhobo ezichanekileyo zee-squats zoosisi
Ngelixa i-squat ye-sissy inokwenziwa ngaphandle kwesixhobo, ukusebenzisa izixhobo ezikhethekileyo kunokuphucula ukhuseleko kunye nokusebenza okusebenzayo. Oomatshini be-Sissy squat okanye iibhentshi zibonelela ngokuzinza kunye nenkxaso, evumela ukuba i-squat enzulu kunye nokunciphisa umngcipheko wokulimala. Xa ukhetha izixhobo, khangela iindlela ezomeleleyo, ezilungelelanisiweyo ezinokuthatha ubude obahlukeneyo kunye neentlobo zomzimba. Ukongezelela, izisindo ze-ankle okanye iibhendi zokuxhathisa zinokudibaniswa ukuze kwandiswe ubunzima bomsebenzi. Nokuba zeziphi izixhobo ezisetyenzisiweyo, ukuqinisekisa ukuba ifom efanelekileyo ihlala ibalulekile.
Isikhokelo senyathelo ngalinye: Uyenza njani i-squat kadade
Ukwenza i-squat ye-sissy ngokuchanekileyo kubalulekile ekuvuneni izibonelelo zayo ngelixa unciphisa umngcipheko wokwenzakala. Nantsi inyathelo ngenyathelo isikhokelo sokwenza lo msebenzi:
1. Qala ngokuma ushiye iinyawo zakho zibe ububanzi bamagxa. Ukuba usebenzisa umatshini woku squat, khusela iinyawo zakho phantsi kwephedi yeenyawo kunye namathole akho kwindawo yethole.
2. Ncama kancane umqolo wakho ujonge ngasemva ngelixa ugoba amadolo akho ukuthoba umzimba wakho emhlabeni. Gcina izinqe zakho zandisiwe kwaye umva wakho uqonde kuyo yonke intshukumo.
3. Zithobe de amathanga akho aphantse afane nomgangatho, okanye kangangoko unokuhamba ngelixa ugcina ibhalansi kunye nokulawula.
4. Cinezela ngeenzwane zakho ukuphakamisa umzimba wakho ubuyele kwindawo yokuqala, ugxininise ekubambeni i-quadriceps yakho.
5. Phinda kwakhona inani elifunekayo le-reps, uqinisekise ifom ehambelanayo kunye nokunyakaza okulawulwayo.
isiphelo
I-squat ye-sissy ngumthambo onamandla onokuthi uphucule kakhulu irejimeni yoqeqesho lomzimba wakho osezantsi. Ngokuhlukanisa i-quadriceps, inika umngeni okhethekileyo okhuthaza amandla, ukulinganisela, kunye nenkcazo ye-muscular. Nokuba uyimbaleki enamava okanye umntu othanda ukomelela ojonge ukunonga usuku lwakho lomlenze, ukubandakanya i-squat ye-sissy kwindlela yakho kunokubonelela ngeziphumo ezibonakalayo. Khumbula, ukubamba ifom ngundoqo ekwandiseni izibonelelo kunye nokuthintela ukulimala, ke thatha ixesha lakho lokufunda kwaye wenze lo msebenzi ngokuchanekileyo.
