Nokuba ungumdlali oqeqeshiweyo okanye umntu othanda ukomelela, ukolula ithole kunye ne-squats yinxalenye ebalulekileyo yayo nayiphi na inkqubo yokomelela.Olu qeqesho lujolise kumaqela amaninzi emisipha kwaye lubonelela ngeenzuzo ezininzi ezifana nokuguquguquka okuphuculweyo, ukomelela kwemisipha, kunye nokusebenza okuphuculweyo kwezemidlalo.Ngoku, abathandi bokuqina komzimba kunye neembaleki banokuthatha ukuzilolonga kwabo baye kwinqanaba elilandelayo ngebhodi eguquguqukayo, eyilelwe ukukhulisa iziphumo zokwandiswa kwethole kunye nokuzilolonga kwe-squat.
Ibhodi etyebileyo sisincedisi sokufaneleka esiguquguqukayo esiphakamisa umphambili wonyawo ukwenza umphezulu othambekileyo wokuzilolonga.Yenziwe ngezinto ezihlala zihleli njengeplanga okanye iplastiki eyomeleleyo, ezi bhodi zibonelela ngozinzo kunye nokhuseleko ngexesha lokuzilolonga.I-angle yebhodi inokulungelelaniswa ngokwezinto ozikhethayo kunye nenqanaba lokufaneleka, ukuvumela ukuba ithole elijoliswe kuyo lilolule kunye nokunyakaza okuchanekileyo kwe-squat.
Iibhodi ze-Slant zibonelela ngesisombululo esinamandla kunye nesisebenzayo xa kuziwa kwi-calf stretches.Ngokuthamba unyawo, unokolula izihlunu zethole ngokunzulu.Uluhlu olwandisiweyo lweethagethi zokunyakaza lujolise ngakumbi kwimisipha, ukuphucula ukuguquguquka kunye nokunciphisa umngcipheko wokulimala.Ukusetyenziswa rhoqo kweplanga ye-incline kunokuphucula ukuhamba kwe-ankle kunye namandla ethole jikelele.
Ngaphezu koko, izibonelelo zebhodi etyibilikayo aziphelelanga ekoluleni amathole.Ingasetyenziselwa ukuphakamisa umphambili wenyawo ngexesha lokuzivocavoca kwe-squat, ukuphucula amava okuzilolonga.Ukwenza i-squats kwibhodi ye-slant ibandakanya imisipha yomzimba ephantsi ukuya kwinqanaba elikhulu, kuquka i-quadriceps, i-hamstrings, i-glutes, kunye namathole.Oku kunyuswa kokusebenza kubangela ukuvuselela okukhulu kwemisipha, okukhokelela ekufumaneni amandla aphuculweyo kunye nophuhliso lwemisipha.
Ukuguquguquka kwebhodi etyibilikayo kuyenza ilungele abasebenzisi bawo onke amanqanaba okuqina, ukusuka kwabaqalayo ukuya kwiimbaleki eziphambili.Nokuba ujonge ukuphucula ukuba bhetyebhetye kwakho okanye uphucule ukuzilolonga kwakho kwe-squat, ukubandakanya iplanga yokuthambeka kwindlela yakho kunokuphucula kakhulu uhambo lwakho lokuqina.
Ukongezelela, i-compact kunye nendalo ephathekayo yebhodi ejikelezayo yenza kube lula ukuyisebenzisa ekhaya okanye kwindawo yokuzivocavoca.Uyilo lwayo olukhaphukhaphu kulula ukuthuthwa kunye nokugcinwa, oko kuyenza ibe yinto yokongeza kuyo nayiphi na indawo yokuzivocavoca.
Ukuqukumbela, ibhodi etyibilikayo ngumtshintshi womdlalo kwishishini lokuzilolonga, ukwandisa ukongezwa kwethole kunye nokuzivocavoca kwe-squat ngenzuzo ephezulu.Nge-angle yayo ehlengahlengiswayo kunye nokwakhiwa okuhlala ixesha elide, inika iqonga elikhuselekileyo nelisebenzayo lokuphucula ukuguquguquka kwethole kunye nokomeleza izihlunu zomzimba ezisezantsi.Nokuba uyimbaleki, ulungele ukomelela, okanye umntu ojonge ukuphucula ukomelela kwakho kukonke, ibhodi etyibilikayo inokuthatha ukuzilolonga kwakho iye phezulu.Ungaphoswa kumandla esi sincedisi sokuqina komzimba kwaye ukhulule amandla akho apheleleyo namhlanje.
Iimveliso zethu zithengiswa kwihlabathi liphela.Sihlala sibambelela kumoya "wenkonzo esemgangathweni".Ngezi, siphumelele ukuthembela kunye nendumiso yabathengi abaninzi nangakumbi, kwaye sigcine ubudlelwane bentsebenziswano bexesha elide.Inkampani yethu ikwavelisa olu hlobo lweemveliso, ukuba unomdla, ungaqhagamshelana nathi.
Ixesha lokuposa: Jul-13-2023