I-squat iyisenzo sokuqala esivumela ukuthi wena uphephe imisipha yemilenze namathambo kahle. Kungenziwa kufakwe eyinkimbinkimbi yokwehla kwesisindo futhi ukwandise umthamo we-muscle. Lokhu kusebenza kungenziwa ngesisindo esengeziwe, okuzokwandisa kuphela umthwalo. Kunezinhlobo eziningana zokukhetha okuhlukile, okuhlukile kumasu kanye nomphumela.
Kulungile kanjani ukwenza i-squat?
Ukuqala noma yikuphi ukuqeqeshwa kuwufanele ngokufudumala , okungawugijimela noma ukuweqa imizuzu emihlanu. Emva kwalokhu, ungaya ekusebenziseni okuyinhloko. Sukuma uqonde, faka izinyawo zakho ezingeni lehlombe, ujikele kancane kancane ezinhlangothini. Ingemuva kufanele ibe flat, ikakhulukazi ngesikhathi squat. Ukuze uthole olunye ulwazi, kunconywa ukubheka kancane. Ukuqonda ukuthi kufanele wenze kahle kanjani isikhala esijulile, udinga ukuqonda umoya. Inhaling, sink down down, ukubuyisela emuva izintambo. Ukuqhuma kunoma yiliphi icala akufanele kuguqulwe futhi ungahambi ezithombeni. Yehla kuze kube yilapho iziqhwa zifana nendawo. Ekuphumuleni, kancane kancane ukhuphuke.
Indlela yokwenza intombazane yase-squat ilungelo - izinketho zokusebenzisa umzimba
Kwakuvele kushiwo ngaphambili ukuthi kunezinhlobo ezahlukene zama squats, esizoxoxa ngawo:
- Sumo noma Plie . Lo msebenzi uhlukile ekubekeni kwawo kwemilenze. Ukuwa phansi, amadolo kudingeka adalwe ngezindlela ezahlukene, kodwa awudingi ukubuyisela isikhumba.
- Isikwele esingaphelele . Phakathi nokusebenza kwama-squats, kubalulekile ukuhlahlisa phansi, hhayi kokungena ngakwesokudla emadolweni. Umthwalo emaqenjini avela kulowo msebenzi uyingcosana, kodwa kubambisana abantu abanozinkinga ngamalungu amadolo.
- I-squat encane . Kulesi simo, imilenze kufanele ibeke kakade, kunokuba ububanzi bamahlombe. Isisindo esikhulu nge-amplitude encane singasetshenziselwa lokhu okuhlukile kokukhipha.
- Ku-Smith simulator . I-squat yenziwa nge- simulator ekhethekile, lapho induku idluliselwa khona emigwaqweni phezulu nangaphezulu. Kusukela ngesikhathi sokuqeqeshwa imisipha engasebenzi iziqinisi, khona-ke umthwalo emzimbeni ungaphansi kakhulu. Ukwenza okuthandayo kulolu hlobo oluhlukile lomsebenzi kungukuthi ufuna ukwandisa inani lemisipha.
Noma kunjalo kuyadingeka ukuthi uqonde ukuthi yini okufanele uyenze uma amadolo aphuza ama-squats, ngoba ukuzwa okungajabulisi kungaba yisignali yezinkinga ezinkulu. Uma ubuhlungu bubonakala ngokungazelelwe, buza udokotela, ngoba lokhu kungaba umphumela wokulimala. Izinzwa ezibuhlungu zingase zivele uma i-squat isenziwa ngokungalungile, ngoba umthwalo ngamadolo unganda. Ungathatha ukugeza okufudumele imizuzu engu-25. Kunoma yikuphi, ngaso sonke isikhathi funa udokotela uthole iseluleko.