I-squat ngumsebenzi osisiseko ovumela ukuba utyumle imisipha yemilenze kunye neenkuni kakuhle. Ingabandakanywa kwinkimbinkimbi yokulahleka kwesisindo kunye nokwandisa umthamo we-muscle. Lo msebenzi ungenziwa ngongqinisiso obongezelelweyo, oya kukhulisa umthwalo kuphela. Kukho iindlela ezahlukeneyo ezikhethiweyo ezikhethiweyo, ezahlukileyo kwizakhono kunye neziphumo.
Kuchaneka njani ukwenza i squat?
Ukuqala naluphina uqeqesho lufanelekile ngokufudumala , apho ungaqhuba khona okanye ufikelele imizuzu emihlanu. Emva koko, unako ukuya kumsebenzi ophambili. Sukuma uqonde, zibeke iinyawo zakho kwinqanaba lomxhelo, uguquke unyawo lwakho emacaleni. Umva kufuneka ube lubala, ngakumbi ngexesha le-squat. Ukufumana ulawulo olongezelelweyo, kucetyiswa ukuba ukhangele encinane. Ukuze uqonde indlela yokwenza kakuhle i-squat ejulile, kufuneka uqonde ukuphefumula. Inhaling, cima phantsi, ukukhupha izikhwelo. Iingqungqutheko naziphi na izizathu akufanele ziguquke kwaye zingayi kwizithupha. Yehla ude ufike emacaleni ejikelezayo. Xa uphuma, uphuthuke ngokukhawuleza.
Indlela yokwenza intombazana ye-squat ilungelo-iindlela zokusebenzisa
Kwakusele kushiwo ngaphambili ukuba kukho iintlobo ezahlukeneyo zezikwere, esiza kuthetha ngazo:
- Sumo okanye Plie . Lo msebenzi uhlukile kwimimiselo yayo emilenze. Ukuwa phantsi, amadolo kufuneka azalwe ngendlela eyahlukileyo, kodwa akudingeki ukuba ubuyisele i-pelvis.
- Isikwere esingapheliyo . Ngethuba lokusebenza kwezikwere, kubalulekile ukuhlahlisa phantsi, kungekhona kwinqanaba elifanelekileyo emadolweni. Umthwalo kwiintlobo ezivela kumsebenzi onjalo uncinci, kodwa kubaninzi abakhulula abantu abaneengxaki ngamalungu omdolo.
- Isikwele esincinci . Kule meko, imilenze kufuneka ibekwe ngaphambili, ngaphezu kobubanzi bamagxa. Isisindo esikhulu kunye ne-amplitude encinci ingasetyenziselwa ukuhluka kwe-squatting.
- KwiSimulator simulator . I-squat yenziwa kwi simulator ekhethekileyo, apho intonga iqhutywe khona kwiinqwelo eziphezulu kunye nehla. Ukususela ngexesha lokuqeqesha ama-muscle asebenzi ukuzinzisa, ngoko umthwalo emzimbeni ungaphantsi. Ukwenza okukhethiweyo kulolu hlobo luyiyokuba ufuna ukwandisa inani lemisipha.
Sekunjalo kubalulekile ukuba uqonde ukuba wenzeni ukuba amadolo aphethwe ngama-squats, ekubeni iimvakalelo ezingathandekiyo zingaba ngumqondiso weengxaki ezinzulu. Ukuba intlungu ibonakala ngokukhawuleza, qhagamshelana nogqirha, njengoko oku kungabangela umonakalo. Iintlungu ezibuhlungu zinokuvela ukuba i-squat yenziwe ngokungalunganga, kuba umthwalo ngamadolo unokwanda. Unokuthatha ibhafu elifudumeleyo imizuzu engama-25. Kwimeko nayiphi na into, soloko udibanisa ugqirha ngcebiso.