Ho qhomela squats ho nkoa e le boikoetliso ba ho phatloha, hobane ho hloka tšebeliso e eketsehileng ea matla. Ena ke mokhoa o motle oa ho eketsa mojaro, ho chesa likhalori tse ngata, le ho qobella 'mele ho tsoa sebakeng sa ona sa boiketlo.
Ke mesifa efe e sebetsang?
Jump Squat eu fa mosebetsi o felletseng oa 'mele ho tloha lirethe ho ea moqhaka. Ntle le tlhoko ea ho laola mokhoa o nepahetseng oa ho qhekella, semathi se tlameha ho lekola botsitso. Ho leka-lekana ho thusa ho boloka boemo bo nepahetseng ba 'mele ha o ntse o tlolela kantle. Kahoo, ha se mesifa e habiloeng feela e sebetsang, empa le mesifa e tsitsisang, matsoho, jj.
Kahoo, a re thathamiseng hore na ke mesifa efe e sebetsang ha o tlola squats:
- Sefuba sa gluteus maximus;
- Quadriceps;
- Lirope tsa morao le tsa kahare (biceps le adductors);
- Mesifa ea namane;
- Tobetsa;
- Morao le matsoho.
Melemo le likotsi tsa boikoetliso
Mona ke melemo ea ho qhomela squats:
- Ho ikoetlisa ho ntlafatsa molumo oa mesifa ea lirope, maraong, abs, ho tiisa letlalo;
- E thusa ho theha phomolo e ntle ea mesifa;
- E matlafatsa sistimi ea pelo le methapo;
- Ka mafolofolo ho qala ts'ebetso ea ho chesa mafura;
- E matlafatsa corset ea mesifa, e thusa ho ntlafatsa moelelo oa botsitso;
Boikoetliso ba squat ea squat bo sebetsa hantle haholo, haholo-holo nakong ea boikoetliso kapa ea potoloho, moo moetso oa cardio o kopaneng le matla. Ka kopo elelloa hore ho na le lipelaelo tse 'maloa moo ho qhomela ka ntle ho squat ho hanetsoeng ka tieo.
Joalokaha re se re boletse, boikoetliso bona ke ba sehlopha se phatlohang - se etsoa ka lebelo le matla, ka matla, hangata ka li-jerks (mohlala, ho phatloha ho phatlohang ka ho opa liatla ka morao). Ho thata ho moatlelete ho laola boemo bo nepahetseng ba 'mele sebakeng, ka hona ho bohlokoa ho ithuta le ho sebetsa ka mokhoa o phethahetseng. Ho seng joalo, ho na le kotsi e kholo ea ho lemala mangoleng kapa mokokotlong.
Litlhaloso tse kenyeletsang li kenyelletsa:
- Ho mpefala ha mafu afe kapa afe a sa foleng;
- Maloetse a pelo le tsamaiso ea ho hema;
- Maemo kamora stroke, lefu la pelo;
- Ho ruruha leha e le hofe, ho kenyelletsa feberu;
- Ho ikutloa u sa phutholoha (bofokoli, migraine, hlooho, khatello);
- Kamora ho buuoa ka mpeng;
- Maloetse a manonyeletso a maoto kapa tsamaiso ea mesifa;
- Maemo afe kapa afe a sa lumellaneng le ts'ebetso ea 'mele.
Mokhoa oa ho etsa
Ha re senye mokhoa o nepahetseng oa ho etsa squat ea ho tlola:
- Boemo ba ho qala - ha e le ba squats ba khale. Maoto a bophara ba mahetla, matsoho a otlolohile haufi le torso, sheba pele, morao ka ho otloloha, mangole le likausi li shebahala nqa e le 'ngoe;
- Ha u ntse u hula moea, theola fatše ho fihlela letheka la hau le tšoana le fatše, 'me le etsa likhato tse 90 ka mangole;
- Ha u ntse u tsoa, tsoa ka matla u otlolohile holimo, fihla ka holimo hloohong ea siling;
- Khutlela mokokotlong oa lengole la 90-degree hape;
- Tsoela pele ho tsoa ka lebelo le setle kapa le setehileng.
Lisebelisoa tsa theknoloji le liphoso tse tloaelehileng
Ho ba sieo ha liphoso ho tiisa ts'ebetso e phahameng le menyetla e fokolang ea tšenyo ho bophelo ba moatlelete.
- Ka squat, laola boemo ba leoto - ha ea lokela ho tsoa fatše sebakeng sa serethe;
- Le ka mohla u se ke ua pota mokokotlo oa hau. Nahana hore ba khannetse thupa holimo hloohong ea hau, e ileng ea pholletsa le 'mele oohle' me ea tsoa kae kae sebakeng seo, masoabi, baprista. Kahoo tlola. Maemong ana, 'mele o ka sekama pele hanyane, o lumella' mele ho khetha maemo a matle.
- Mahetla a lula fatše, molala o phutholohile, mahetla a mahetla a bokelloa hanyane, matsoho a tsitsipane mme a robala 'meleng. Se ke oa li tsokela kapa ho li tlohella li thekesele ntle le thuso. O ka nka li-dumbbells tse nyane - ka hona mojaro o tla eketseha, mme matsoho a hau a tla ba khoebong.
- Ho sireletsa manonyeletso a hau, lula fatše butle, iketse eka u na le liliba bohatong ba hao. Ho qhomela ka thata le ho nyarosa ho ka lebisa ho pherekano kapa ho fallisoa;
- Se ke oa kobeha mokokotlong oa hau o ka tlase ha u ntse u phunya;
- Etsa bonnete ba hore mangole ha a fete sefofane sa likausi;
- Kamehla lula fatše ka maoto a kobehileng.
Mohato oa pele ke ho ikoetlisa ka botlalo. Qalong ho khothalletsoa hore u ikoetlise butle butle butle. Mamela 'mele oa hau, u utloe haeba mesifa e hana.
Sekhahla se phahameng sa ho qhomela se sebetsa hantle ha se etsoa ka tempo e phahameng. Bakeng sa baatlelete ba qalang, ho tlola ka 10-15 ka lihlopha tse 3 ho lekane, ka khefu ea metsotsoana e 30-60. Ikitlaelletse ho eketseha khafetsa mojaro, tlisa palo ea ho pheta-pheta ho 30-40, le mekhoa ho 5-6.
Jump Squat Phapang
- Ntle le tlholeho ea khale, baatlelete ba tsoetseng pele ba etsa squats ka ho tlolela lehlakoreng. Khetho ena e hloka taolo e eketsehileng hodima boemo ba mmele sebakeng.
- Haeba u batla ho ikhathatsa, sebelisa litekanyo tse kang li-dumbbells.
- Hape, o ka leka ho etsa eseng ho tlola feela, empa ho tlola bophahamong bo bonyenyane.
- Baatlelete ba nang le boiphihlelo ba sebelisa se bitsoang "ligaments": ba etsa squat, ba ama fatše ka liatla tsa bona, ka tšohanyetso ba nka khatello ha ba ntse ba paqame, ba sutumelletsa holimo, ba khutlela squat, ba tlolela kantle.
Khetho ea phapang, ehlile, e latela boemo ba koetliso ea semathi. Qalong, ho kgothaletswa ho tseba mofuta oa khale ka ho tlola. Hang ha o utloisisa hore mojaro ona ha oa lekana, ikutloe u lokolohile ho fetela ho mathata. Shebella mokhoa oa hau mme u se ke oa lebala ka lieta tse bonolo le tse bonolo tsa ho matha!
