Izindaba

Izinqe zibonakala kalula, ngakho-ke ukwakheka kwezinqe kubaluleke kakhulu.Abantu abaningi bacabanga ngazo zonke izinhlobo zezindlela zokuqeqesha okhalweni lwabo.Kukhona futhi ukunyakaza okuningi kokuqeqeshwa kwe-hip, i-freehand kanye nemishini, ngakho-ke uyazi ukuthi yikuphi ukunyakaza kokuqeqeshwa kwemishini ye-hip?

I-Smith Squat
Ama-squats angumnyakazo omuhle ezinqulwini, kodwa abantu abaningi banenkinga yokulinganisela kuma-squats amahhala, noma bagcina benza ama-squats mahhala ukuze balawule ibhalansi futhi bazinzise isikhungo sabo sokudonsela phansi.

imilenze
Hlala ebhodini lohlaka lokuphakamisa umlenze wensimbi, emuva eduze nebhodi, izinyawo ku-foot plate;Amandla omlenze we-Butock, i-pedal phambili emilenzeni egobe kancane eduze nokuqondile, izwa ukufinyela kweqembu lemisipha eqondiwe, ukufinyela okuphezulu imizuzwana engu-1-2;Buyela kancane kancane endaweni yokuqala bese uphinda.

Intamo emuva i-barbell lunge squat
Yehlisa umugqa ngemuva kwentamo yakho kuze kube yilapho amadolo emilenze yakho yangemuva ethinta phansi, kodwa ungaphoqi ukuthintana naphansi.Gcina umhlane wakho uqondile futhi u-perpendicular phansi kuze kube yilapho ususendaweni ye-lunge, bese uqondisa amadolo akho bese ubuyela endaweni yokuqala.Squat imizuzwana emi-4, hlala unganyakazi imizuzwana emi-2, sukuma imizuzwana emi-4, futhi uhlale ulandela umgudu ofanayo.

I-Crouch weightlifting
Lesi squat esiyingxenye sifana nesisindo se-squat, lapho uqala ubambe ibha ngezandla zombili bese ugoqa phansi ukuze uphakamise izinqulu zakho.Phakamisa izandla zakho nge-barbell kancane ukuze wazi ukuthi isifuba sakho sikuphi, bese wehlisa kancane.Lokhu ngeke nje kusebenzise ama-hips akho, kodwa futhi kwandise ingcindezi futhi kumise ama-hips akho, okwenza ama-hips akho aphelele kakhulu.Lokhu kunyakaza kufanele kwenziwe izikhathi ezingu-30.

I-TAB iguqa
Ejimini, ngiyaqiniseka ukuthi nonke nike nalubona lolu hlobo lokudonsa indandatho.Ngokuvamile yakhelwe ukusebenza imisipha ezingalweni zakho, kodwa uma ushintsha izikhundla, ungakwazi ukusebenza okhalweni lwakho ngokwenza i-half squat amathanga akho ahambisane nezinqulu zakho zibheke phezulu.Yenza lokhu izikhathi ezingu-50 ukuze usebenze okhalweni lwakho.