Ukwenza izikwele ezinodonga emva kwakho kungaba kuhle ekuthumeni kwakho kanye nokuzinza kwakho kwenhliziyo . Futhi lokho akukwazi ukubi emhlane wakho!
Ama-squats ase-Wall enza imisipha yakho ye-hip, futhi iziqhwa ezinamandla neziguquguqukayo zivame ukuhumusha kumgogodla osekelwe kahle. Ngamanye amazwi, amandla okwazi ukukhiqiza ku-quadriceps, ama-hamstrings, namathanga angaphandle nangaphakathi ngokwenza izikwele zasendlini anganikeza i-modicum yokuvimbela ukulimala emhlane wakho ophansi.
Kungase futhi inikeze ukwesekwa kwakho kokuhlelwa kwakho.
Okufanayo nakuzo zonke izibilini ezisemqoka ezijulile eziyisisu. Ucwaningo olwenziwa ngo-2013 olwanyatheliswa kuyi- Journal of Physical Therapy Science lathola ukuthi ukwenza izikwele zasendlini eziguquliwe, kanye namabhuloho we-hip, kwandise ubukhulu be-abdominis esithintekayo nezibopho zangaphakathi, okuyizinto ezimbili eziyisihluthulelo esisemqoka zomzimba ezisemgodini wakho.
Abalobi baphetha umbiko wabo ngokuthi ukusebenza kwama-squats odonga olusetshenzisiwe ngosuku lwakho kungase kube lula ukufeza kunamabhuloho, njengoba amabhuloho adinga isikhala esingaphansi nesibha.
Ukwenza izikwele ezingu-10 zesikhumba nsuku zonke amasonto ambalwa cishe kuzongena izinselele zakho ze-quadriceps ngendlela enkulu.
Uma ngabe ungazi, i-quadriceps yiqembu lemisipha emine elingaphambi kwethanga lakho. Omunye wemisipha ye-quadriceps uyadlula kokubili umlenze kanye namadolo, ngaleyondlela ukunyakaza okuhambayo ngamalungu amabili ahlukene. I-quadriceps iwela kokubili umlenze namadolo, ngaleyondlela ukunyakaza okuqhutshwayo emahlanganisweni amabili ahlukene.
Kodwa umphumela wama-squats odongeni esikhwameni salokho okuhambisana nokubuhlungu emuva, ukuma okuhle nokuhamba kalula.
Izikwele ezinezindonga noma ezingenalindonga?
Amathikithi asebenza kahle ngokuvamile enza izikwele eziningi ezigcwele, ngokuvamile nge-barbell yonkana emahlombe abo, njengengxenye yohlelo lwabo lokuzivocavoca njalo.
Ngoba thina siyafa, noma kunjalo, lokhu kungenzeka ukuthi akunakwenzeka. Ubuhlungu besikhathi esidlule, ubuhlungu bomdolo, ubuhlungu be-hip yizinye zezingqinamba ezimbalwa ezingase zifinyelele endleleni yethu.
Uma lokhu kuvivinya okulandelayo kuholela emgodini noma emuva kwepani, kunganciphisa ukujula kwe-squat uze ungabe uzwa ubuhlungu, noma ungenzi lo msebenzi nhlobo. Akufanele uzizwe ubuhlungu noma ungakhathazeki kunoma yisiphi isikhathi phakathi nalesi sivivinyo.
Futhi uma unokulimala ngemuva noma emadolweni, ubuhlungu noma esinye isimo sezokwelashwa, cela udokotela wakho noma uchwepheshe wezempilo uma lokhu kusebenza kufanelekile ngaphambi kokuzama.
Zama i-squat eduze kwodonga
Le nguqulo ye-squat odongeni igxila ekwakheni amandla esiswini, okungukuthi, isikhungo, semisipha.
Vuka ngokuqondile odongeni. Ngokuqinisekile izithende zakho ziyoba ngokumelene nebhodibhodi, kodwa uma lokho kungakhululekile, kulungile ukuthatha isinyathelo noma ezimbili phambili. Zama ukuguqa amadolo akho phezulu nendawo emkhatsini wezinzwane ezinkulu nozinyawo ezimbili.
Enye indlela yokuphatha ubuhlungu obuncane noma obunokuthi ubuhlungu bendondo ukubeka izinyawo zakho ngaphesheya. Lokhu kuvumela isisekelo esikhulu sokusekela, okungasindisa ngemuva kwakho, ikakhulukazi amadolo akho, kusuka ekucindezelweni okungadingekile.
Bhala, bese uphuma bese udonsa imisipha yakho ephansi esiswini. Njengoba uphuma, guqa ngamadolo bese ugoba ingxenye eya phansi odongeni. Okungcono, uzobe usufike phansi, kodwa vumela ubuhlungu bakho buqondise ukuthi uhambe kangakanani.
Kuyo yonke inhlangano, gcina amehlo akho eqondile phambi kwakho, amadolo akho athambile kancane futhi i-chinki yakho igxile kancane. Zama ukugcina ngemuva kwekhanda lakho ukuthinta udonga (ngaphandle kokuzama kanzima, okungukuthi.)
Hamba kancane kancane endaweni yokuqala. Ukuzivocavoca kwezicathulo zakho zokuhlala kufanele kuthuthuke endleleni yokubuyela emuva, ikakhulukazi uma ungasheshi ukuhamba.
Phinda izikhathi ezingu-10.
Ukuqedela izikwele zakho ze-Wall
Uma izigqoko zodonga ziba yingcezu yekhekhe, ngokuqinisekile ungakwazi ukuziqeda ukuze uziqede odongeni.
Kodwa ungase uphinde uphakamise inselele ngokufaka ngenhloso ukwethula ukungalingani kube yi-equation. Olunye ucwaningo olwanyatheliswa kuyi- Journal of Physical Therapy Science , ngalesi sikhathi ngo-2015, lathola ukuthi izikwele eziqinile ezingaphephile, ezilingana nokuma ebusweni njengebhola le-Bosu, kusiza ukwakha imisipha enesibopho sokuhleleka okuhle.
Ngenkathi izikwele zomzimba zesisindo somzimba zingaba yindlela enhle yokuthinta impilo yakho emuva, isu elihle kakhulu elibandakanya izivivinyo ezahlukene. Ngezinyathelo eziningi ezihlukene, ungakwazi ukubhekana nazo zonke izihluthulelo ezithinta okuphansi kwakho ngezinjongo zokwelula nokuqinisa. Hlola okulandelayo okuhambayo:
Umthombo:
> Cho, M., PhD, PT Imiphumela Ye-Modified Wall Squat Ukuzivocavoca Emzimbeni Wabantu Abadala Abasemathunjini Omzimba Abaningi Abesilisa Abangama-Abdominal Thickness no-Lumbar Stability J Phys Ther Sci June 2013.
> Lee, Y. Ithonya lokuzivocavoca kwesiguli esiphenduliwe soguqu lwama-squat ekuthunjweni kwabafundi baseyunivesithi besifazane. J Phys Ther Sci. Agasti. 2015
> Moffat, Marilyn, PT Ph.D. noVickery, uSteve. I-American Physical Therapy Association Book of Body Maintenance and Repair. Ama-Owl Amabhuku. UHenry Holt noNkampani, LLC. ENew York, eNew York, ngo-1999. Yelulela futhi Ufinyelele p.216.