Izikwele: kwenzelwa ini nokuthi ungakwenza kanjani kahle

-Delile

• Yini i-squat?
• Izikwele ezi-6 ezinhle kakhulu ze-glutes
• 1. Isikwele esilula

Ukuze uhlale nama-glute aqine kakhulu futhi achaziwe, uhlobo oluhle lokuvivinya umzimba yiskwele. Ukuthola imiphumela emihle kakhulu, kubalulekile ukuthi lo msebenzi wenziwe kahle futhi okungenani kathathu ngesonto, imizuzu eyi-10 kuye kwengu-20.

Akunasibalo sabantu abangamakhompiyutha okufanele basenze, ngoba kwehluka kakhulu phakathi komuntu ngamunye nomthethosisekelo wabo womzimba, kanye nokuqina komzimba. Kodwa-ke, ezimweni eziningi kuyalulekwa ukwenza amasethi ama-3 kuye kwayi-4 ngokuphindaphinda okungu-12, uqale ngesisindo bese ufaka isisindo, ubambe ama-dumbbells noma ama-barbells, ngokwesibonelo.

Kodwa-ke, okuhle ngaso sonke isikhathi ukwenza ukuhlolwa ngothisha wezemfundo yokuzivocavoca ejimini, ukuthola imiphumela emihle kakhulu.

Yini i-squat?

Ngaphezu kokuzivocavoca okuncamelayo kokusebenzisa isifunda esikhazimulayo, i-squat nayo inezinye izinzuzo ezinjengalezi:

• Chaza isisu;
• Khulisa imisipha emathangeni;
• Qinisa emuva;
• Nciphisa i-cellulite ezinqeni nasemilenzeni.

Ngaphezu kwalokho, ukuzivocavoca nge-squat kuthuthukisa umugqa womzimba futhi kufaka isandla ekumeni okuhle komzimba, okungenziwa ejimini noma ngisho nasekhaya.

Izikwele ezi-6 ezinhle kakhulu ze-glutes

Kunezinhlobo eziningana ze-squats ukuqinisa ama-glutes. Okuvame kakhulu yilezi:

1. Isikwele esilula

Ukuqeqesha

20 x Ukuzivocavoca 3 + 15 x Ukuzivocavoca 4

Phumula imizuzu emi-2

15 x Ukuzivocavoca 5 + 20 x Ukuzivocavoca 6

Ubunzima bokuqeqeshwa kufanele bukhuliswe ngokuqhubekayo futhi, ngokwamandla omuntu, bonyuse noma banciphise inani lokuphindaphinda nochungechunge lomsebenzi ngamunye noma ukuguqula umthwalo wemishini esetshenzisiwe.

Ekupheleni kokuqeqeshwa kubalulekile ukwelula imisipha esetshenzisiwe ukuvumela ukululama kwabo okufanele. Bona ukuthi ukwenze kanjani ku: Ukuvivinya umzimba kwemilenze.