Ukwenza izikwele ezidongeni emva kwakho kungakuhle ukuhamba kwakho kunye nokuzinza kwakho . Kwaye akunakulungeleka umva wakho!
Izigulane zedonga zisebenza izicathulo zakho ze-hip, kwaye iziqhenqa ezinamandla, eziguquguqukayo zivame ukuguqulela kwintlambo exhaswa kakuhle. Ngamanye amagama, amandla okwazi ukuvelisa kwi-quadriceps, i-hamstrings, kunye namathanga angaphandle nangaphakathi ngokwenza izikwele zedonga zingabonelela nge-corcum yokukhusela ukulimala kumqolo wakho osezantsi.
Inokunika inkxaso yakho yesikhundla sakho.
Kwakunjalo nakwezo zonke izibilini ezisisiseko ezibalulekileyo. Ucwaningo lwe-2013 olupapashwe kwi- Journal ye-Psychiatry Science (Scientific Therapy) efumene ukuba ukwenza izikwere zodonga ezilungisiweyo, kunye nee-bridges ze-hip, kwandise ubukhulu be-abdominis ejikelezayo kunye nezibambiso zangaphakathi, ezizimbini eziziintloko ezizinzileyo ezisisigxini sakho.
Ababhali bagqiba ingxelo yabo ngokuthi ukusetyenziswa kwezigulane zodonga ezilungisiweyo kumhla wakho kunokulula ukufeza kunamabhuloho, njengoko amabhuloho adinga indawo yokuhlala kunye nomtya.
Ukwenza izikwere ezili-10 zodonga imihla ngemihla iintsuku ezimbalwa ziza kucelomngeni zakho iimfudu ze-quadriceps ngendlela enkulu.
Ukuba ungazi, i-quadriceps yiqela lezihlunu ezine eziphambi kwethanga lakho. Enye yee-quadriceps izihlunu ze-musculi zombini kunye neendolo, ngaloo ndlela ukunyakaza okuhambayo kumalungu amabini ahlukeneyo. I-quadriceps iwela i-hip kunye namadolo, ngaloo ndlela ukunyakaza ukuhamba kwiindawo ezimbini ezahlukeneyo.
Kodwa yimpembelelo yezigulane zodonga kwi-hip yeyona nto ibaluleke kakhulu kwiintlungu zomva, ukuhamba kakuhle kunye nokunyakaza kwenkuthalo.
Izikwele ngeeNdonga okanye ngaphandle kweMidiya?
Abadlali abaqhelanisiweyo ngokusebenza ngokubanzi benza izikwere ezininzi ezigcweleyo, ngokuqhelekileyo benesibindi kumahlombe abo, njengenxalenye yesenzo sabo sokuqhuba rhoqo.
Kuba thina siyafa, nangona kunjalo, oku akunakwenzeka. Intlungu ebuyela emva, ubuhlungu beendolo, ubuhlungu be-hip zizinye zezinto ezinokubangela ukuba zingene endleleni yethu.
Ukuba oku kulandelelwano olulandelayo luzisa ekhompini okanye e-pan pan, okanye ukunciphisa ubunzulu be-squat de uziva ungaba ntlungu, okanye ungenzi lo msebenzi. Akufanele uzive ubuhlungu okanye ungakhathazeki naliphi na ixesha kulo msebenzi.
Yaye ukuba unobungozi obusemva okanye obomvu, intlungu okanye enye imeko yezokwelapha, cela udokotela wakho okanye umphathiswa wezonyango ukuba lo msebenzi ulungele wena ngaphambi kokuzama.
Zama i-squat phakathi kwodonga
Le nguqulo yesikhala sodonga igxila ekuphuhliseni amandla esiswini, oko kukuthi, isikhungo, sesisundu.
Yima ngokuthe ngqo kumdonga. Ngokuqinisekileyo izithende zakho ziya kulwa nebhodibhodi, kodwa ukuba oko akukhululekile, kulungile ukuthatha inyathelo okanye ezimbini phambili. Zama ukulandelela amadolo akho kunye nommandla phakathi kwezwane ezinkulu kunye neyontwane yesibili.
Enye indlela yokusingatha ubuhlungu obumnene okanye obunokuthi ubuhlungu bugugu kukubeka iinyawo zakho ngaphesheya. Oku kuvumela isiseko esibanzi senkxaso, enokuyilondoloza umqolo wakho, kwaye ngokukodwa ngamadolo, ukusuka ekunyanzeleni okungekho.
Bhuqa, uze uphume kwaye ukhuphe izidumbu zakho ezingaphantsi. Njengokuba uphumelela, bhonqa ngamadolo uze udibanise inxalenye yodonga. Eyona nto, uya kuba ufikelele kumgangatho, kodwa vumela intlungu yakho ikukhokele ekubhekiselele kumgama ongaphantsi.
Kuyo yonke intshukumo, gcina amehlo akho ngqo phambi kwakho, amadolo akho aguqulwe kwaye i-chin yakho ithambe kancane. Zama ukugcina intloko yentloko yakho ichukumisa udonga (ngaphandle kokuzama kanzima, oko.)
Hambisa ngokukhawuleza ubuyele kwindawo yokuqala. Ukuqhutyelwa kwezicathulo zakho zesikhundla kufuneka kuqiniseke endleleni yokubuya, ingakumbi ukuba awuyikukhawuleza intshukumo.
Phinda ufike kumaxesha angama-10.
Ukugqiba iWatch Wall Squats
Xa izikwere zodonga ziba yingqungqwana yekhekhe, ngokuqinisekileyo unokuzigqiba ngokuziqhelanisa kunye nodonga.
Kodwa unokwenza umceli ngenjongo yokuzisa ukungalingani kwi-equation. Olunye uphando olushicilelwe kwi- Journal of Physical Health Therapy , ngeli xesha ngo-2015, lafumanisa ukuba izikwere zodonga ezingakhawulekanga, ezilingana nokuma phezu komhlaba njengombhobho weBosu, unceda ukwakhiwa kwezihlunu ezijongene nokuhamba kakuhle.
Nangona i-squats wall wall squats ingaba yindlela enkulu yokuchaphazela ngokuqinisekileyo umva wakho, isicwangciso esona sigqibo esilungileyo siquka iindlela ezahlukeneyo zokuzivocavoca. Ngeendlela ezininzi ezahlukileyo, unokukwazi ukujongana nazo zonke izihlunu ezichaphazela umva wakho osezantsi ukwenzela ukunweba kunye neenjongo zokuqinisa. Khangela oku kulandelayo:
Umthombo:
> Cho, M., PhD, PT Iimpembelelo zoLondolozo lwe-Wall Squat Ukuzivocavoca kwi-Medium's Adult 'Abdominal Muscle Thickness and Lumbar Stability J Phys Ther Sci ngoJuni 2013.
> Lee, Y. Impembelelo yokuzilolonga okungaqinisekiyo kwidonga le-squat kwi-posture yabafundi beyunivesithi yabasetyhini. J Phys Ther Sci. EyeThupha. 2015
> Moffat, Marilyn, PT Ph.D. kunye neVickery, uSteve. Umbutho we-American Physical Therapy Association Incwadi yeCandelo loLondolozo nokuPhepha. Iincwadi ze-Owl. UHenry Holt kunye neNkampani, LLC. ENew York, eNew York, ngo-1999. Tyalela uze ufinyelele p.216.