Ngaba uyazi ukuba ekuchopheni indlela

Kubonakala ukuba sonke ubuchule ukuhlamba eziqhelekileyo ukususela ebuntwaneni. Kodwa mhlawumbi siye endibalibeleyo ekuchopheni njani okanye wasifundisa oku akunjalo, yaye thina, endaweni yokulayisha izihlunu kunye nokuphuhlisa isinqe, maxa wambi kwalimala imilenze siyashukuma umva engalunganga.

Ngoko ke, makhe sijonge ezinye iingcebiso zokusebenzisa lo ngokungathandabuzekiyo umthambo omkhulu ochaphazela isakhiwo quadriceps kunye hamstrings, ukulungiselela uphuhliso izihlunu ezinqeni, sinciphise umva. ukusebenza engafanelekanga ngayo imikhondo yakhe ukuxinana kwezihlunu yokulimala embi kakhulu kwezi ndawo.

Uninzi Iziphakamiso ekubhekiselelwa kuzo imfuneko ngqo ngokubamba umva kunye nentloko ngelixa esenza squats. Enjalo kwindawo tye kufuna ukuba izihlunu ethangeni ukufaka uxinzelelo ngaphezu ezinqeni izihlunu, ehlise umva kunye isinqe. Noko ke, ukuma loo indisokolisa kakhulu kubantu ezinamathele elide, ingakumbi xa bathe benza kunye iintsimbi. Kwaye umntu emzimbeni avareji ngexesha squats ubuchule apho ekunzima ngokulinganayo kwaye kakubi naluphi na uhlobo imilo, nazo ngethuku lemvelo yayame phambili. Ngoko ke amalungiselelo.

Ngokwenza kolu vavanyo ndlela ezinobunzima enzima, womdlali kunye ukunyuka ukhumbula ukuba kufuneka ugcine umva wakho tye, yaye liqalisa uzama ukuphumeza oku. Kwaba lelo xesha ke, waza yena uziva iintlungu kunye eninzi xi emva asezantsi. Ngoko unako buhlungu umva wakho, ukuba umntu akakwazi indlela ekuchopheni benemizimba. Kodwa ke kufuneka benze oku kulandelayo: phambi kokuba imithambo ndayame kancinci phambili, indawo yokutshixa kwaye kwesi sikhundla, ukwenza squats. Backrest uya tensioned kwaye iflethi, njengoko kufunwa yi-ngokubulawa oluchanekileyo msebenzi, kodwa isoloko itsheke kwi-engile 35 ° -45 °. Nale zisuswe ngasemva isabelo enkulu umthwalo, amadolo am musa buhlungu. Eyona nto ibalulekileyo - ukulungisa isikhundla, yaye ukuba bangasalisi nto kuyo kude ezibanzi.

Ukongeza, amacebiso enye ngakumbi ukuba ekuchopheni ngendlela efanelekileyo. Kufuneka ukuba sibekwe ngaphantsi ezalwa isithende kunokuba usebenze. Kwaye ngaphandle kwazo, ukuba uthe wenza into elungileyo, izihlunu umlenze liya kwandisa umthamo, kodwa akuyi kuba imithwalo engeyomfuneko phezu omzimba.

To squats (kunye okanye ngaphandle namatye) banikwa ukusebenza, qiniseka ukuba ukuphuhlisa luthambe le umsipha. Ngenxa yokungabikho ekukhululweni kuya kuba nzima ukwenza inkoliso exercises; ngokuba kuya kubakho amathuba ukuwa. Ngapha koko, ukuba ekuchopheni njani, ukuba urhulumente womlenze, imisipha kunye nemisipha Achilles, emva, amagxa awavumelekanga ukuba bhetyebhetye?!

Ukuphuhlisa imicu luthambe ngokukhawuleza asilele. Ukuba une ngxaki ikhona, kufuneka ibe kuqala kuye, nikelani ingqalelo, phambi kokugqithela imithwalo enzima ngexesha eklasini. Ngapha koko, ukuba kungabikho bungqingqwa esikhoyo kuwe ngokubekwa ngemvelo, uya singalahlekani usuku olunye, yaye kungekudala ukubamba up ayikho imfuneko. Ukuzingisa uqeqesho, ixesha kunye neenzame - apha ace lwakho kuphuhliso okubuyela kwimo yazo nemisipha, ngoko kuyimfuneko ukuze squats. Ukolula kuphela emva kokuba imisebenzi esisiseko, usebenzisa ngemini eholweni nye, imisebenzi ngokukodwa ezikhethelwe bhetyebhetye - konke oku, Kakade ke, baya ekugqibeleni ngenxa yam.

Singanikeli ngqalelo abo hleka kuni, njengoko nina ekuchopheni ngaphandle enekuku isitampu mnye. Eyona nto ibalulekileyo kuwe - ukusebenza ngaphandle ukwenziwa oluchanekileyo izixhobo umthambo. Ngenkankulu ukuba sibe nesakhelo yakho ilungele kunye nemisipha ukukuqhela umthwalo mihla le, ukuba ekuchopheni indlela uya kuba ecace ngokungaphaya kunye nokwenziwa lula kakhulu, kwaye akunakubakho boom kunye nokwanda weight. Kodwa ngoxa imisipha asinakufumana bungqingqwa kuyimfuneko, kwaye ubuchwepheshe umthambo yokusebenza zange bafikelele kumgangatho ofanelekileyo, akukho mfuneko ukongeza kwi iintsimbi bar. Kungenjalo, uqeqesho uba isiqalekiso ngenxa yenu, yaye akayi yingenelo konke konke, ngaphandle ukulimala kuya kuba lula kunangaphambili. Xa umonde imfuneko kunye guquki. Indlela kuphela ukufika kwi ekunene, ukuphunyezwa ngempumelelo wahlala-ups, eya kubakho umfanekiso omhle lesinqe zakho kunye nemilenze.