1. I-Wall Squat (I-Wall Sit): Ifanelekile kubaqalayo okanye abo bane-Muscle Endurance
Ukuqhekeka kweMovement: Yima isiqingatha senqanaba ukusuka eludongeni, iinyawo zakho zibe ububanzi bamagxa kunye neenzwane zijonge ngaphandle kwi-angle ye-15-30 degree. Yayamisa intloko, umva, neempundu ngokuqinileyo eludongeni, ngokungathi uhleli esitulweni. Njengoko uphefumla, yehlisa kancinci umzimba wakho kwindawo ye-squat, uzisa amadolo akho phantse kwi-angle ye-90-degree. Yenza i-core yakho kwaye utshintshe ibhalansi yakho kwizithende zakho. Yibambe le ndawo imizuzwana emi-5 phambi kokuba ume ngokuthe chu.
Iinzuzo: Le ntshukumo inika ukhuseleko oluphezulu kwaye inciphisa umngcipheko wokuwa, ukunceda abaqalayo ukuba baqhelane nokubandakanya iqela labo le-gluteal muscle.
2. I-Lateral Squat (i-Lateral Lunge): Ifanelekile kubaqalayo
Ukuqhekeka kweMovement: Qalisa kwindawo yokuma yendalo. Thatha inyathelo ngaphandle ngonyawo lwakho lwasekhohlo okanye lwasekunene, malunga 1.5-2 amaxesha ububanzi amagxa akho. Shift ibhalansi yakho kolu nyawo, ugobe idolo kwaye utyhale isinqe sakho ngasemva. Ncamisa umzimba wakho phambili kancinci kwaye u-squat de ithanga lakho lihambelane nomhlaba. Gcina omnye umlenze ngqo kwaye ubambe imizuzwana emi-5 ngaphambi kokuba ubuyele kwindawo engathathi hlangothi.
Iinzuzo: Le ntshukumo iphakamisa ukulawula kwakho ukulinganisela komzimba, ukuguquguquka, kunye nokuzinza ngelixa uqinisa amaqela ahlukeneyo omzimba.
3. I-Sumo Squat (i-Sumo Deadlift): Ifanelekile kubaqalayo
Ukuqhekeka kweMovement: Beka iinyawo zakho ububanzi kunobubanzi bamagxa ngaphandle kwaye ujike iinzwane zakho zibheke ngaphandle. Ukulungelelanisa amadolo akho kunye neenzwane zakho, ngokufana nesimo somlo we-sumo. Yenza i-squat ngeenguqu ezincinci ukusuka kwi-squat yendabuko, ubambe indawo ethotyiweyo ye-5-10 imizuzwana ngaphambi kokuma ngokukhawuleza.
Iinzuzo: Le ntshukumo ijolise kwi-glutes kunye nemisipha yangaphakathi yethanga, inceda ekupheliseni i-saddlebags kunye nokubumba i-contour ye-buttock ekhangayo.
4. I-Side Kick Squat (I-Side-Kicking Squat): Ifanelekile kubaqalayo
Ukuqhekeka kweMovement: Landela intshukumo efanayo njenge-squat eqhelekileyo, kodwa xa uphakama, tshintshela ibhalansi yakho kwinyawo lakho lasekhohlo okanye lasekunene kwaye wandise umlenze ochaseneyo ngaphandle, uwuphakamise phezulu ukukhaba. Ukuziqhelanisa nomlenze omnye.
Iinzuzo: Ukongeza kuqeqesho lwamandla, le ntshukumo iphinda iqinise umsebenzi we-cardiovascular, ukuguqula ube ngumsebenzi we-aerobic.
5. IBulgarian Split Squat (iBulgarian Bag Split Squat): Ifanelekile kuBasebenzi abaPhakathi/ abaPhezulu
Ukuqhekeka kweMovement: Yima ngomqolo wakho ujonge into exhasayo, njengebhentshi okanye ikhabhinethi, emalunga nobude obufanayo namadolo akho. Beka umphezulu wonyawo kwinkxaso ngedolo eligobe kancinane, ugcine ukuma okuthe tye nentloko yakho ijonge phambili. Khupha umoya njengoko uthoba kancinci kwi-squat ngomnye umlenze, ugcine idolo lakho kwi-angle ye-90-degree.
Iinzuzo: Le ntshukumo iqeqesha ngokugqithiseleyo imisipha yomlenze we-unilateral kwaye iqinisa ukuguquguquka kwe-hip joint.
6. I-Pistol Squat (I-squat yomlenze omnye): Ifanelekile kuBasebenzi abaPhakathi / abaPhezulu
Ukuqhekeka kweMovement: Njengoko igama libonisa, le ntshukumo ifuna ukwenza i-squat epheleleyo emlenzeni omnye. Phakamisa unyawo olunye emhlabeni kwaye utshintshe kancinci i-balancoward unyawo lwakho olumileyo. Qinisekisa ukuba idolo lakho lilungelelaniswe phambili kwaye uthembele kumlenze wakho wokuma ukuba u-squat phantsi kwaye ume kwakhona, uqaphele ukuba ungavumeli idolo lakho liqhubele phambili kakhulu.
Iinzuzo: Le ntshukumo icela umngeni kakhulu kwibhalansi kunye nokuzinza komntu ngamnye, ukubonelela ngokuvuselela okukhulu kumaqela emisipha yomlenze.
7. I-Jumping Squat (i-Squat Jump): Ifanelekile kuBasebenzi abaPhakathi / abaPhezulu
Ukuqhekeka kweMovement: Sebenzisa ubuchule be-squat bendabuko xa uzehlisa, kodwa xa uphakama, sebenzisa amandla akho omlenze ukutsiba ngamandla. Xa ufika, ngokukhawuleza ubuyele kwindawo ye-squat. Le ntshukumo idinga iimfuno eziphezulu kumsebenzi ngamnye we-cardiovascular and movement stability.
Iinzuzo: Ukongeza ekuqiniseni amaqela emisipha, le ntshukumo iphakamisa kakhulu umsebenzi we-cardiovascular function kunye nokuphucula ukusebenza kakuhle kwamafutha.
Ixesha lokuposa: Nov-21-2023