1. I-Wall Squat (I-Wall Sit): Ifanele Abaqalayo noma labo Abanokukhuthazela Okubi Kwemisipha
Ukuhlukana Kokunyakaza: Yima isigamu sesinyathelo kude nodonga, izinyawo zakho zibe ububanzi bamahlombe kanye nezinzwani zibheke ngaphandle nge-engeli engu-15-30 degree.Ncika ikhanda, umhlane nezinqe ngokuqinile odongeni, njengokungathi uhlezi esihlalweni.Njengoba uhogela umoya, yehlisa kancane umzimba wakho endaweni ye-squat, ulethe amadolo akho acishe abe i-angle engama-degree angama-90.Bandakanya umgogodla wakho bese uhambisa ibhalansi yakho ezithendeni zakho.Bamba lesi sikhundla imizuzwana emi-5 ngaphambi kokusukuma kancane kancane.
Izinzuzo: Lokhu kunyakaza kunikeza ukuphepha okuphezulu futhi kunciphisa ingozi yokuwa, ukusiza abaqalayo ukuba bajwayele ukubandakanya iqembu labo le-gluteal muscle.
2. I-Lateral Squat (Lateral Lunge): Ifanele Abaqalayo
Ukuhlukana Kokunyakaza: Qala ngokuma kwemvelo.Thatha isinyathelo sokuya ngaphandle ngonyawo lwakho lwesobunxele noma lwesokudla, cishe izikhathi ezingu-1.5-2 ububanzi behlombe lakho.Shifta ibhalansi yakho kulolo nyawo, ugobe idolo lakho futhi usunduze izinqulu zakho emuva.Nxilisa umzimba wakho phambili kancane bese ugoqa kuze kube yilapho ithanga lakho lihambisana nomhlabathi.Gcina omunye umlenze uqondile bese ubamba imizuzwana emi-5 ngaphambi kokubuyela esimweni sokungathathi hlangothi.
Izinzuzo: Lokhu kunyakaza kuthuthukisa ukulawula kwakho ukulinganisela komzimba, ukuguquguquka, nokuzinza ngenkathi uqinisa amaqembu emisipha ahlukahlukene.
3. I-Sumo Squat (i-Sumo Deadlift): Ifanele Abaqalayo
Ukuhlukana Kokunyakaza: Beka izinyawo zakho zibe banzi kunobubanzi behlombe bese uphendulela izinzwane zakho ngaphandle.Qondanisa amadolo akho nezinzwane zakho, okufana nokuma kwe-sumo wrestler.Yenza i-squat ngokuhluka okuncane ukusuka ku-squat yendabuko, ubambe indawo eyehlisiwe imizuzwana engu-5-10 ngaphambi kokuma kancane.
Izinzuzo: Lokhu kunyakaza kuqondise ama-glute kanye nemisipha yangaphakathi yethanga, kusiza ekuqedeni ama-saddlebags kanye nokubumba i-buttock contour ekhangayo.
4. I-Side Kick Squat (I-Side-Kicking Squat): Ifanele Abaqalayo
Ukuhlukana Kokunyakaza: Landela ukunyakaza okufanayo njenge-squat evamile, kodwa lapho ukhuphuka, hambisa ibhalansi yakho kunyawo lwakho lwesokunxele noma lwesokudla bese welula umlenze ohlukile ubheke ngaphandle, uwuphakamisele phezulu ukuze ukhahlele.Okunye ukuzijwayeza umlenze.
Izinzuzo: Ngaphezu kokuqeqeshwa kwamandla, lokhu kunyakaza futhi kuqinisa umsebenzi wenhliziyo nemithambo yegazi, kuwuguqule ube umsebenzi wokuvivinya umzimba.
5. I-Bulgarian Split Squat (I-Bulgarian Bag Split Squat): Ifanele Abasebenzi Abaphakathi/Abathuthukile
Ukuhlukana Kokunyakaza: Yima umhlane wakho ubheke into esekelayo, njengebhentshi noma ikhabhinethi, ecishe ilingane nobude obufana namadolo akho.Beka ingaphezulu lonyawo olulodwa esisekelweni ngedolo eligobe kancane, ugcine ukuma okuqondile ikhanda lakho libheke phambili.Exhale njengoba wehlisa kancane ungene ku-squat ngomunye umlenze, ugcine idolo lakho liku-engeli engu-90-degree.
Izinzuzo: Lokhu kunyakaza kuqeqesha ngokujulile imisipha yemilenze ehlangene futhi kuqinisa ukuguquguquka kwe-hip joint.
6. I-Pistol Squat (I-squat Yomlenze owodwa): Ifanele Abasebenza Abaphakathi/Abathuthukile
Ukuhlukana Kokunyakaza: Njengoba igama liphakamisa, lokhu kunyakaza kudinga ukwenza i-squat egcwele emlenzeni owodwa.Phakamisa unyawo olulodwa phansi bese ususa kancane i-balancoward unyawo lwakho olumile.Qinisekisa ukuthi idolo lakho liqondaniswe phambili futhi uthembele emlenzeni wakho omile ukuze ugobe phansi uphinde usukume futhi, qaphela ukuthi ungavumeli idolo lakho liphumele phambili kakhulu.
Izinzuzo: Lokhu kunyakaza kubekela inselele kakhulu ukulingana nokuzinza komuntu ngamunye, kunikeze ukugqugquzela okukhulu emaqenjini emisipha yomlenze.
7. I-Jumping Squat (I-Squat Jump): Ifanele Abasebenzi Abaphakathi/Abathuthukile
Ukuhlukana Kokunyakaza: Sebenzisa amasu e-squat endabuko lapho uzehlisa, kodwa uma ukhuphuka, sebenzisa amandla akho omlenze ukuze ugxume ngamandla.Lapho ufika, buyela ngokushesha endaweni ye-squat.Lokhu kunyakaza kudinga izidingo eziphakeme ekusebenzeni komuntu ngamunye kwenhliziyo kanye nokuzinza kokunyakaza.
Izinzuzo: Ngaphezu kokuqinisa amaqembu emisipha, lokhu kunyakaza kuthuthukisa kakhulu ukusebenza kwenhliziyo futhi kuthuthukisa ukusebenza kahle kokushiswa kwamafutha.
Isikhathi sokuthumela: Nov-21-2023