Izinqe yiyona ingxenye yomzimba ebonakala kakhulu, ngakho-ke ukwakheka kwezinqe kubaluleke kakhulu.Abantu abaningi bacabanga ngezindlela ezihlukahlukene zokuqeqesha okhalweni lwabo.Kukhona futhi ukunyakaza okuningi kokuqeqeshwa kwe-hip, okungahlomile kanye nemishini, khona-ke uyazi ukuthi yikuphi ukunyakaza kokuqeqeshwa kwemishini ye-hip?
USmith wagxuma
I-squat ingumnyakazo wegolide wokuqeqeshwa kwezinqe, kodwa abantu abaningi ku-squat yamahhala okunzima ukulawula ibhalansi, noma ukuze balawule ibhalansi kanye nesikhungo sokuzinza kwamandla adonsela phansi, bangathatha kuphela i-squat yamahhala.Ukusebenzisa ifreyimu yakwaSmith kukuvumela ukuthi ugxile kakhulu ezinqulwini nasemathangeni ukuze uthole umumo ongcono.
imilenze
Hlala ebhodini elihlalayo lensimbi yokuphakamisa umlenze, ingemuva liseduze nebhodi, futhi izinyawo zinyathele ku-pedal plate;Amandla omlenze we-Hip, i-pedal eya phambili eya emilenzeni egobile kancane eduze nokungagobi, izwa ukufinyela kweqembu lemisipha eqondiwe, ukufinyela okuphezulu imizuzwana engu-1-2;Buyisela kancane kancane endaweni yokuqala.Phinda.
Ngemuva kwentamo ye-barbell lunges
Beka i-barbell ngemuva kwentamo yakho bese wehlisa umzimba wakho kuze kube yilapho amadolo akho angemuva ethinta phansi, kodwa ungaphoqeleli phansi.Gcina umhlane wakho uqondile futhi u-perpendicular phansi kuze kube yilapho ususendaweni ye-lunge, bese uqondisa amadolo akho emuva endaweni yokuqala.Squat imizuzwana emi-4, yima imizuzwana emi-2, sukuma imizuzwana emi-4, futhi uhlale ulandela umkhondo ofanayo.
I-half-squat lift
Lokhu kuphakanyiswa kwe-half-squat kufana ne-squat enesisindo esithwala isisindo lapho ubamba khona i-barbell ngezandla zombili, kulandelwa i-half-squat uphakamise ama-hips akho phezulu.Phakamisa kancane insimbi yocingo phezulu ukuze wazi ukuthi isifuba sakho sikuphi, bese wehlisela phansi.Lokhu ngeke nje kuzwakale izinqe zakho, kodwa futhi kuzodala umphumela we-toning futhi kwandise ingcindezi ezinqeni zakho.Yenza lokhu izikhathi ezingu-30.
Isikhathi sokuthumela: Jul-06-2022