Iindaba

Iimpundu kulula kakhulu ukuzibona, ngoko ke imilo yeempundu ibaluleke kakhulu.Uninzi lwabantu lucinga ngazo zonke iintlobo zeendlela zokuqeqesha ezinqeni zabo.Kukwakhona uninzi lweentshukumo zoqeqesho lwe-hip, i-freehand kunye nezixhobo, ngaba uyazi ukuba zeziphi iintshukumo zoqeqesho lwezixhobo ze-hip?

I-Smith Squat
I-squats yintshukumo enkulu ye-hips, kodwa abantu abaninzi balwela ukulinganisela kwi-squats yamahhala, okanye bagqibe ukwenza i-squats yamahhala ukuze balawule ukulinganisela kunye nokuzinzisa iziko labo lomxhuzulane.

imilenze
Hlala kwibhodi yesixhobo sokuphakamisa umlenze wesixhobo, umva kufuphi nebhodi, iinyawo kwi-plate yeenyawo;Amandla omlenze wempundu, i-pedal phambili ukuya emilenzeni igobe kancinane kufutshane nokuthe tye, yiva ukucutheka kweqela lemisipha ekujoliswe kuyo, ukufinyela kwencopho ye-1-2 imizuzwana;Kancinci ubuyele kwindawo yokuqala kwaye uphinde.

Intamo ngasemva i-barbell lunge squat
Yehlisa ibha ukuya ngasemva kwentamo yakho de amadolo emilenze yakho yangasemva achukumise umgangatho, kodwa unganyanzeli ukudibanisa nomgangatho.Gcina umva wakho ngokuthe tye kunye ne-perpendicular ukuya phantsi uze ube kwindawo ye-lunge, uze ulungelelanise amadolo akho kwaye ubuyele kwindawo yokuqala.Squat imizuzwana emi-4, hlala uthule imizuzwana emi-2, vuka imizuzwana emi-4, kwaye soloko ulandela umkhondo ofanayo.

Ukuphakamisa iintsimbi kwiCrouch
Esi siqingatha se-squat siyafana nesiqingatha sobunzima be-squat, apho uqala ukubamba ibha ngezandla zombini uze uqhube phantsi ukuze uphakamise isinqe sakho.Phakamisa izandla zakho ngentsimbi yokubetha kancinci ukuze wazi ukuba siphi na isifuba sakho, uze uzithobe ngokucothayo.Oku akuyi kusebenzisa kuphela i-hips yakho, kodwa ukwandise uxinzelelo kunye nokubumba i-hips yakho, ukwenza i-hips yakho iphelele ngakumbi.Le ntshukumo kufuneka yenziwe ngamaxesha angama-30.

I-TAB igobile
Kwijimu, ndiqinisekile ukuba nonke nilubonile olu hlobo lokutsalwa komsesane.Ngokuqhelekileyo yenzelwe ukusebenza izihlunu ezingalweni zakho, kodwa ukuba utshintsha izikhundla, unokusebenza ezinqeni zakho ngokwenza isiqingatha se-squat kunye namathanga akho ahambelanayo kunye nezinqe zakho phezulu.Yenza oku amaxesha angama-50 ukuze usebenze isinqe sakho.