Iimpundu lelona lungu libonakalayo emzimbeni, ngoko ke ukumila kweempundu kubaluleke kakhulu.Abantu abaninzi bacinga ngeendlela ezahlukeneyo zokuqeqesha ezinqeni zabo.Kukho ezininzi iintshukumo zoqeqesho lwe-hip, ungaxhotyiswanga kunye nezixhobo, ngoko uyazi ukuba zeziphi iintshukumo zoqeqesho lwezixhobo ze-hip?
USmith squat
I-Squatting yintshukumo yegolide yoqeqesho lwe-buttock, kodwa abantu abaninzi kwi-squat yamahhala kunzima ukulawula ukulinganisela, okanye ukwenzela ukulawula ibhalansi kunye neziko lokuzinza komxhuzulane, banokuthatha kuphela i-squat ye-freehand.Ukusebenzisa isakhelo sikaSmith kukuvumela ukuba ugxininise ngakumbi ezinqeni nasemathangeni ukuze ube nokumila okungcono.
imilenze
Hlala kwibhodi ehleliyo yokunyusa umlenze wesixhobo, umva usondele kwibhodi, kwaye iinyawo zinyathele kwi-pedal plate;Amandla omlenze we-Hip, i-pedal eya phambili ukuya emilenzeni egobile kancinane kufuphi ne-unbend, yiva i-contraction yeqela elijoliswe kuyo lemisipha, i-peak contraction 1-2 imizuzwana;Kancinci buyisela kwindawo yokuqala.Phinda.
Ngasemva entanyeni barbell imiphunga
Beka i-barbell emva kwentamo yakho kwaye unciphise umzimba wakho de amadolo akho angasemva athinte umgangatho, kodwa unganyanzeli umgangatho.Gcina umqolo wakho uqonde kwaye ulungelelanise umgangatho ude ube kwindawo ye-lunge, uze ulungelelanise amadolo akho ubuyele kwindawo yokuqala.Squat imizuzwana emi-4, yima imizuzwana emi-2, vuka imizuzwana emi-4, kwaye usoloko ulandela umkhondo ofanayo.
Ukuphakanyiswa kwesiqingatha se-squat
Oku kunyuswa kwesiqingatha se-squat kufana ne-half-squat ethwala ubunzima apho ubamba i-barbell ngezandla zombini, ulandelwa yi-half-squat kunye ne-hip yakho phezulu.Phakamisa kancinane intsimbi yentsimbi phezulu ukuze wazi ukuba siphi na isifuba sakho, uze uyihlise ezantsi.Oku akuzukwenza ithowuni kuphela iimpundu zakho, kodwa kuya kudala isiphumo se-toning kunye nokwandisa uxinzelelo kwiimpundu zakho.Yenza oku amaxesha angama-30.
Ixesha lokuposa: Jul-06-2022