Kungakhathaliseki ukuthi ungumdlali okhokhelwayo noma umshisekeli wokufaneleka, i-calf stretches kanye nama-squats ayingxenye ebalulekile yanoma yiluphi uhlelo lokufaneleka.Lezi zivivinyo ziqondise amaqembu emisipha eminingi futhi zinikeza izinzuzo eziningi ezifana nokuguquguquka okuthuthukisiwe, ukukhuphuka kwamandla emisipha, nokusebenza okuthuthukisiwe kokugijima.Manje, abathanda ukufaneleka kanye nabasubathi bangakwazi ukuyisa ukujima kwabo ezingeni elilandelayo ngebhodi eliguquguqukayo le-slanboard, elidizayinelwe ukukhulisa imithelela yokwandisa inkonyane nokuzivocavoca kwe-squat.
Ibhodi elitshekile liyisisetshenziswa sokufaneleka esisebenza ngezindlela eziningi esiphakamisa ingaphambili lonyawo ukuze kwakhe indawo ethambekele yokuzivocavoca.Enziwe ngezinto ezihlala isikhathi eside njengokhuni noma ipulasitiki eqinile, lawa mabhodi anikeza ukuzinza nokuphepha phakathi nokujima kwakho.I-engeli yebhodi ingalungiswa ngokuya ngokuthanda komuntu siqu kanye nezinga lokufaneleka, okuvumela ukunwebeka kwethole okuqondisiwe kanye nokunyakaza kwe-squat okunembile.
Amabhodi e-Slant anikeza isisombululo esiguquguqukayo nesisebenzayo uma kuziwa ekwelulekeni kwamathole.Ngokutshekisa unyawo, ungakwazi ukwelula imisipha yethole ngokujulile.Ububanzi obuningi bokunyakaza buqondise imisipha ngokuphumelelayo, ukuthuthukisa ukuguquguquka nokunciphisa ingozi yokulimala.Ukusebenzisa njalo ipulangwe ethambekile kungathuthukisa ukuhamba kweqakala namandla ethole jikelele.
Futhi, izinzuzo zebhodi elitshekile azikhawulelwe ekweluleni amathole.Ingase futhi isetshenziselwe ukuphakamisa ingaphambili lonyawo ngesikhathi sokuzivocavoca kwe-squat, uthuthukise isipiliyoni sokuzivocavoca.Ukwenza ama-squats ebhodini elitshekile kuhilela imisipha yomzimba ephansi ngezinga elikhulu, okuhlanganisa ama-quadriceps, ama-hamstrings, ama-glutes, namathole.Lokhu kwanda kokwenza kusebenze kubangela ukugqugquzelwa okukhulu kwemisipha, okuholela ekuzuzeni amandla okuthuthukisiwe nokuthuthukiswa kwemisipha.
Ukuhlukahluka kwebhodi elitshekile kuyenza ifanele abasebenzisi bawo wonke amaleveli okufaneleka, kusukela kwabaqalayo ukuya kubasubathi abathuthukile.Noma ngabe ubheke ukuthuthukisa ukuguquguquka kwakho noma ukuthuthukisa ukujima kwakho kwe-squat, ukufaka ipulangwe lokuhlehlisa esimisweni sakho kungathuthukisa kakhulu uhambo lwakho lokufaneleka.
Ukwengeza, imvelo ehlangene futhi ephathekayo yebhodi etshekile yenza kube lula ukuyisebenzisa ekhaya noma ejimini.Idizayini yayo engasindi kulula ukuyithwala nokuyigcina, okwenza ibe isengezo esisebenzayo kunoma iyiphi indawo yokuzivocavoca.
Sengiphetha, ibhodi elitshekile lishintsha igeyimu embonini yokufaneleka, lithuthukisa ukunwetshwa kwenkonyane nokuzivocavoca kwe-squat ukuze kuzuze kakhulu.Nge-engeli yayo eguquguqukayo kanye nokwakhiwa okuhlala isikhathi eside, inikeza inkundla ephephile nephumelelayo yokuthuthukisa ukuguquguquka kwethole kanye nokuqinisa imisipha yomzimba ephansi.Kungakhathaliseki ukuthi ungumdlali, i-fitness buff, noma othile ofuna ukuthuthukisa ukuqina kwakho konke, ibhodi elicijile lingathatha ukujima kwakho kufinyelele ezingeni eliphezulu.Ungaphuthelwa amandla alesi sisetshenziswa sokuqina sokuqina futhi uvule amandla akho aphelele namuhla.
Imikhiqizo yethu idayiswa emhlabeni wonke.Sihlala sinamathela emoyeni "wesevisi yekhwalithi".Ngalokhu, sizuze ukwethenjwa nodumo lwamakhasimende amaningi, futhi sagcina ubudlelwano bokubambisana besikhathi eside.Inkampani yethu ikhiqiza lolu hlobo lwemikhiqizo, uma unentshisekelo, ungaxhumana nathi.
Isikhathi sokuthumela: Jul-13-2023