Ngaziphonsela inselelo ngezinsuku ezingama-30 zezikwele ezinesisindo ... Nakhu Okwenzekile

-Delile

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• Inselelo yezinsuku ezingama-30 ye-squat idinga okungaphezu nje kwezikwele
• Nakhu okushiwo ngochwepheshe ngokungeza izingqimba ezinesisindo
• Ungasenza kanjani isifonyo se-goblet
  
• Nakhu ukuthi amasonto ami amane ahamba kanjani
• Isonto lokuqala: Ukuthola izindawo zami ezibuthakathaka nokuqinisa ifomu lami
• Isonto lesibili: Ukuthatha isikwele esisodwa ngasikhathi
• Isonto lesithathu: Ukufaka isisindo nokuzizwa unamandla
• Isonto lesine: Ukuzizwa nginokuzethemba okukhulu
• Ukuphela kokuhlolwa
• I-3 Ishukumisela Ukuqinisa Ukukhanya

Ama-squats ukuvivinya okuvame kakhulu ukwakha impango ephusayo kepha ama-squats kuphela angenza okuningi kakhulu.

 

I-CrossFit iyi-jam yami, i-yoga eshisayo ingumkhosi wami wangeSonto, futhi ukugijima ngamamayela ama-5 ukusuka eBrooklyn kuya eManhattan kuwumkhuba wami wangaphambi kwe-brunch. Ngingumqemane. Ngiyasebenza. Kepha ngiyazonda i-bum yami - ngihlala nginayo.

Yibhamu ebelibizwa “ngamathambo kakhulu,” i-bum engangihlekiswa ngayo ebangeni nasesikoleni esiphakeme (“Kukuphi…?”), Futhi i-bum ukungabikho kwayo kwacaca kakhulu ngenkathi ngiqala ukuqeqesha amandla njalo futhi ama-biceps, amahlombe nama-triceps agcwalisiwe. "Yakhiwe ibheke phansi," i-gym yami iyahleka iyahleka.

Ngakho-ke, ngolunye usuku ngangizonda i-tuchus yami ngokuzwakalayo lapho umhleli wami ephakamisa ukuthi ngizame ama-squats angama-20 ngezisindo nsuku zonke. Wabona ukuthi ngangiyogijimela ukusebenza nsuku zonke amasonto amabili, mhlawumbe ngangiyogxumela ethubeni lokuthola i-rounder, booticier booty - nami ngenza njalo.

Ezinsukwini ezingama-30 kamuva, ukuqhuma kwami ​​kunamandla futhi ukukhuthazela kwemisipha ezandleni zami nakanjani kuthuthukile kusuka kukho konke lokho okuphethwe yi-kettlebell. Ngiphinde ngazakhela amandla amancane okwenza ama-squats angama-600 anesisindo ngaphezu kwenyanga. Izikwele ezingaphambili nezingemuva okufanele ngikwenze ngesikhathi seCrossFit nazo zilula ngoba ngigxile kwifomu lami nokugcina izithende zami ziphansi.

Umngani wami ejimini (enefulethi elilinganayo ngemuva) wababaza ngokuthokoza okusekelayo, “Ngiyayibona leyonto eyimpango, GK!”

Yize ngingahle ngiqhubeke nalawa ma-breakbread squat break nsuku zonke (njengeCross Fitter, sengivele ngivune izinzuzo zezikwele eziyisisekelo), kuningi engikufundile mayelana nefomu, isisekelo, nokuthi ngingawahambisa kanjani ama-squats ezingeni elilandelayo kusuka le nselelo. Uma wakha impango yakho kusukela ekuqaleni, nakhu okudingeka ukwazi:

Inselelo yezinsuku ezingama-30 ye-squat idinga okungaphezu nje kwezikwele

U-Alena Luciani, MS, CSCS, Pn1, umsunguli we-Training2xl ukubeke kwacaca ukuthi ukufaka izinsimbi i indlela yokuthuthukisa ama-squats akho ajwayelekile. Ukuqinisa impango yakho kuza nezinzuzo ezithile zangempela. Ama-glutes aqinile enza okungaphezulu kakhulu kokwenza ukhalo lwakho lubukeke lincane futhi impango yakho ibukeke imangalisa nge-leggings noma i-jean. Babuye bathuthukise isivinini, ukushesha, amandla, nokuvikela ubungozi bokulimala obuhlobene nomhlane wakho, kusho uLuciani.

“Izikwele ngokuyinhloko zigxila ku-gluteus maximus. Kepha ama-glute akho aqukethe eminye imisipha emibili ebizwa nge-gluteus medius ne-gluteus minimus. Uzodinga ukuzivocavoca womathathu ukuze ubone imiphumela oya kuyo, ”kusho uLuciani.

Ukuze wenze kusebenze ngokugcwele futhi wakhe yonke ingxenye yempango yakho, uzodinga isimiso sokuzivocavoca esibandakanya izivivinyo ezahlukahlukene ezifana:

• izinqe
• imbongolo iyakhahlela
• ukubulawa kwabantu
• okuphakamisa umlenze ohlangothini
• imiphunga

Kodwa-ke, uma ungeyena umgijimi wokuqina, noma ufuna nje ukugxila kuma-squats akho, uhlelo engiluzamile luyisiqalo esihle kakhulu. Kulula ukuzibophezela (ngoba ngubani ofuna ukwenza ama-squats ayi-100 nsuku zonke), yakha umongo ohehayo, ingalo, namandla asemuva, futhi idilive ku-lifty booty, ikakhulukazi uma umusha kuma-squats.

Nakhu okushiwo ngochwepheshe ngokungeza izingqimba ezinesisindo

Izeluleko zikaLuciani zokwengeza izikwele ezinesisindo enkambisweni yakho:

• Faka kuqala isikwele esisindayo.
• Faka isisindo ongasenza okungenani ama-reps ayi-10.
• Uma ukwazi ukufinyelela kumqeqeshi, bacele bahlole ifomu lakho.
• Musa ukwenza izigaxa nje.
• Qhubeka ungeza isisindo lapho ama-squats eqala ukuzizwa elula kakhulu.

Ngenxa yeCrossFit, ngibe nezikwele zomoya nezikalo ezingemuva ezinesisindo phansi. U-Luciani unginikeze ukwehla kokunye ukuhluka okuncane kwesisindo futhi nginqume ukugxila ngqo kwi-goblet squat.

Ungasenza kanjani isifonyo se-goblet

1. Bamba i-kettlebell noma i-dumbbell ezandleni zombili ezingeni lesifuba bese ume ngezinyawo zakho ububanzi be-hip kububanzi behlombe.
2. Yima mude ubambe umongo wakho, bese ulahla isinqe sakho emuva naphansi njengoba ugcina isifuba sakho siphezulu, uhleli emuva ezithendeni zakho ngaphandle kokuhambisa isisindo sakho phambili uye emabhola ezinyawo zakho.
3. Ukushayela ngezithende zakho, buyela ekumeni unikeze ama-glutes akho ukukhama. Lowo ngu-1 rep.

Lapho sengizinze embobheni, uLuciani wangisiza ukuthi ngihlele lolu hlelo lwamasonto amane lokuqinisekisa ukuzuza kwami ​​ngempango:

Isonto	Icebo le-squat
1	Amasethi ama-2 ama-squats ayi-10 anemizuzu engu-1 yokuphumula, i-35-lb kettlebell
2	1 iqoqo lama-squats angama-20, i-35-lb kettlebell
3	Amasethi ama-2 ama-squats ayi-10 anemizuzu engu-1 yokuphumula, i-kettlebell engu-42-lb
4	1 iqoqo lama-squats angama-20, i-42-lb kettlebell

Ngezikhumbuzi zansuku zonke ezibekelwe u-2: 00 ntambama (ngisebenza ekhaya futhi nginendawo yokuzivocavoca efulethini lami, ngakho-ke iseshini yasemini emini empeleni bekuyikhefu elihle emsebenzini wami), ngafika kuwo. Ngempela.

Qamba u- "Miss New Booty" bese ufunda ukuze ufunde ukuthi inselelo yami ye-monthlong ihambe kanjani nokuthi ngabe ngidlala impango yamaphupho ami noma cha.

Nakhu ukuthi amasonto ami amane ahamba kanjani

Isonto lokuqala: Ukuthola izindawo zami ezibuthakathaka nokuqinisa ifomu lami

Ama-squats e-goblet aveze ukuthi amathanga ami angaphakathi, ama-hip flexors namaqakala ayebuthakathaka futhi engaguquki kangakanani. Izinqe zami eziqinile zazikwenza kube inselele ukufana naphansi, ngakho-ke ngesonto lokuqala kwakudingeka ngijwayele ukubola okunethezekile.

Nakanjani kwakungeyona nje imikhuba yami ethatha i-hit futhi. Ngimangazwe ngamanye amaqembu emisipha lawa ma-squats avukile: ama-quads ami nomgogodla wami ikakhulukazi! Ukukhuluma iqiniso, uLuciani ubalula: "Ama-squats alayishwe ngaphambili angukuzivocavoca okuhle kwe-quads, i-core, ne-back back."

Futhi ngemuva kokuthumela uLuciani ividiyo yokuhlola ifomu ngemuva kosuku lwami lokuqala, waveza ukuthi izithende zami zazivame ukuphuma emhlabathini lapho ngiphusha. Uncome ukuthi ngigxile kakhulu ekucindezeleni phansi ngezithende zami lapho ngishayela phezulu ukulungisa lesi simo. Ngemuva kokudlala ngokuzikhandla, empeleni ngithole kulula ukugcina ifomu elihle lapho ngenza ama-squats ngingenazicathulo, uLuciani aqinisekisa ukuthi liphephe ngokuphelele.

Ithiphu yepro: Uma ungenaye umqeqeshi ongabheka ifomu lakho, thatha ividiyo yezikwele zakho uphinde uzidlale futhi. Ungahlaziya nefomu lakho ngesikhathi sangempela lapho uhamba phambi kwesibuko ejimini.

Isonto lesibili: Ukuthatha isikwele esisodwa ngasikhathi

Ukushintshwa kusuka kumasethi ama-2 we-10 kuye ku-1 isethi yama-20 bekukhohlisa ngokomzimba, ikakhulukazi lawo ma-squats amane wokugcina kusethi yesibili. Kwakunzima futhi nasengqondweni ngoba bonke labo abaphenduli baqala ukuzizwa bephindaphindeka kancane.

Ukuzigcina ngigxile ngesikhathi sokuzivocavoca, ngiqale ukubala ama-reps ngokuzwakalayo, okusize i-squat ngayinye ukuthi izwakale njengebhokisi engilidingayo ukuhlola uhlu lwami lwezinto okufanele zenziwe (futhi ngiyathanda ukwenza uhlu). Ngiphinde ngenza isiqiniseko sokubhalela iqembu lomngani wami usuku ngalunye ukuze ngisize ngiziphendulele.

Izikwele ngokuyinhloko zigxila ku-gluteus maximus. Kepha ama-glute akho aqukethe eminye imisipha emibili ebizwa nge-gluteus medius ne-gluteus minimus. Uzodinga ukuzivocavoca womathathu ukuze ubone imiphumela oyifunayo.
- Alena Luciani, MS, CSCS

Isonto lesithathu: Ukufaka isisindo nokuzizwa unamandla

Ngesonto lesithathu, ngase ngikulungele ukubhekana nesisindo esinzima. "Uzokwazi ukuthi usukulungele ukukhuphuka ngesisindo lapho ama-reps amabili okugcina esethi ngayinye engasasebenzi inselele enkulu," kusho uLuciani. Ngenkathi ngezwa impela amakhilogremu angu-7 angeziwe we-kettlebell yami engamakhilogremu angama-42, angizange ngiphatheke kabi ngokusobala ngenxa yesisindo esingeziwe.

Ingxenye engcono kakhulu ukuthi kwathi kuphela isonto lesithathu, angabe ngisakhathazeka kangako ngefomu lami. Izithende zami ziyeke ukuphuma phansi futhi ngagudluza ngokwemvelo amadolo ami ngesikhathi sokumelana ngakunye.

Isonto lesine: Ukuzizwa nginokuzethemba okukhulu

Angizange ngikuqaphele kuze kube sekupheleni kwesonto lesine kodwa ama-squats ami azizwa elula kakhulu kunangesonto lokuqala, yize ngangikhuphukile ngesisindo. Futhi angizizwanga nginamandla kuphela, ngawubuka.

Umngani wami ejimini (enefulethi elilinganayo ngemuva) wababaza ngokuthokoza okusekelayo, “Ngiyayibona leyonto eyimpango, GK!” lapho omunye umngani enanela khona, "Ngokuzimisela, impango yakho ibukeka iphakanyiswe kakhulu noma okuthile."

Ngemuva kwekilasi lapho ngifika ekhaya, ngacwebezela ijean engilithandayo okokuqala ngqa selokhu kwaqala ukuhlolwa, futhi kwadingeka ngivume nabo… impango yami yayinkulu nakanjani. Ibisalingana ebhulukweni lami - bengingeyona impango yeKardashian ngempumelelo yasebusuku - kodwa ingemuva lami beliqine impela. Ngokucabangayo, ngifisa sengathi bengizocabanga ukuthatha isilinganiso sangaphambi nangemva kokufakwa ekhalendeni, kodwa ngiyakuqinisekisa ukuthi imiphumela yokuhlolwa kwejean ayinakuphikwa.

Ukusha kwe-Booty Umzimba wakho ushisa amakhalori amaningi ukugcina izicubu zomzimba ezicacile kunokuba ukwenze ukugcina izicubu ezinamafutha. Lokho kusho ukuthi izinsimbi zingasiza ekuletheni isisu esinamandla, imetabolism esheshayo, namakhalori amaningi asha usuku lonke.

Ukuphela kokuhlolwa

Ekugubheni imibono yabangane bami kanye nasekugcineni kwami ​​okuphakanyiswe kancane, ngadansa ngaya e-lululemon ngiyothenga izikhindi ezimnyama zokuphanga. Ngingahle ngibe nomsebenzi okufanele ngiwenze ngaphambi kokuba ngizizwe ngikhululekile ukuzulazula phakathi kwabo ejimini yami kodwa ngithanda ukuwafaka ngapha nangapha kwefulethi futhi ngincoma ubhampa wami othuthukile lapho ngizihlola esibukweni esigcwele esigumbini sokugezela.

Uma uzama noma iyiphi inselelo ye-squat yezinsuku ezingama-30, ngincoma ukuthi uyishintshe ngemuva kwenyanga. U-Luciani ungitshele ukuthi cishe cishe amasonto amane wokusebenzisa izivivinyo ezifanayo, ama-glutes akho azohambisana nalokho okwenziwayo futhi ayeke ukukhula. Ngaleso sikhathi, kuzodingeka ushintshe izivivinyo ukuze unikeze isisusa esisha sokwakha imisipha.

Lokho kusho ukuthi, uLuciani uthe kufanele ngizame ukuqhubeka nokufaka ama-goblet squats (noma enye i-squat elayishwe ngaphambili njengama-squats angaphambili) okungenani kanye ngesonto ohlelweni lwami lokugcina amandla ayisisekelo engiwakhile (kusuka kuma-squats angama-600 anesisindo !) ngaphezu kwenyanga. Kwazi bani, mhlawumbe ngizogcina ukuqokwa kwami ​​kokuphangwa kwami ​​ngo-2: 00 ntambama nejimu ezansi egameni lokuzethemba emuva.

I-3 Ishukumisela Ukuqinisa Ukukhanya

UGabrielle Kassel udlala ibhola lombhoxo, ugijimisa udaka, uhlanganisa amaprotheni-smoothie, ulungiselela ukudla, iCrossFitting, umbhali wezempilo waseNew York. Usengumuntu wasekuseni, wazama inselelo ye-Whole30, wadla, waphuza, wageza, wahlikihla, wageza namalahle - konke kwenziwa egameni lobuntatheli. Ngesikhathi sakhe samahhala, angatholakala efunda izincwadi zokuzisiza, ecindezela ibhentshi, noma enza i-hygge. Mlandele Instagram.