Izikwele: Amakholori Ashisiwe, Amathiphu, Nokuzivocavoca

-Delile

• Amakholori asha ukwenza ama-squats
• Indlela yokwenza squats
• Isikwele esiyisisekelo
• Amathiphu squats
• Ama-squats ama-5 ukuzama
• I-Dumbbell squat
• Plié squat
• Hlukanisa isikwele
• Jump squat
• Ama-squat pulses
• Ukuthatha

Ukubuka konke

Izikwele ukuvivinya okuyisisekelo okungenziwa yinoma ngubani ngaphandle kwemishini ekhethekile. Zisebenza imisipha emilenzeni futhi zingasiza ukukhulisa amandla akho jikelele, ukuguquguquka, nokulinganisela.

I-squatting futhi iyinhlangano esebenzayo - abantu bayagcwala ngenkathi benza imisebenzi yansuku zonke, njengokuphakamisa amabhokisi noma ukudlala nezingane. Ama-squats ashisa amakholori amangaki? Kuya ngezici eziningi.

Amakholori asha ukwenza ama-squats

Ukuthola ukuthi mangaki ama-calories ozowashisa ukwenza ama-squats, udinga ukucubungula isisindo sakho somzimba nenombolo yemizuzu oyisebenzisayo uzivocavoca, kanye nezinga lomzamo (amandla) weseshini yakho ye-squats.

Amandla waziwa nangokuthi inani. Isibonelo, ukuphumula endaweni ehleliwe kunenani le-MET elingu-1.

Amakholori ashisiwe ngomzuzu = .0175 x MET x isisindo (ngamakhilogremu)

Ukuthola inani le-MET, ungathinta ithebula le-MET noma ulinganise inani ngokuya ngokuthi uzizwa kanjani ngesikhathi sokuzivocavoca:

• Uma ukwazi ukuqhubeka nengxoxo ngenkathi uqukula, kungenzeka ukuthi wenza lo msebenzi ngomzamo wokukhanya ukuya kokulingene. Lokhu kungakunika inani le-MET elingu-3.5.
• Uma uthola ukuthi uphelelwa umoya ngenkathi wenza ama-squats, umzamo wakho unamandla amakhulu. Inani le-MET lingakhuphuka lifike kokungu-8.0.

Nasi isibonelo sendlela yokusebenzisa le fomula kumuntu onesisindo esingamakhilogremu ayi-165 owenze imizuzu emihlanu yezikwele ezinamandla amakhulu:

Ukuguqula amakhilogremu abe ngamakhilogremu, hlukanisa inani lamakhilogremu ngo-2.2:

• 165 / 2.2 = 75

Xhuma inani le-MET (8, lezikwele eziphakeme) nenombolo yamakhilogremu (75) kwifomula:

• .0175 x 8 x 75 = 10.5

Manje thatha inani lamakhalori ashisiwe ngomzuzu (10.5) bese uphinda ngenani lemizuzu esetshenzisiwe (5):

• 10.5 x 5 = 52.5

Ngakho-ke, le fomula ikhombisa ukuthi umuntu onesisindo esingamakhilogremu ayi-165 bese enza amaminithi ama-5 ama-squats aphakeme kakhulu ushise ama-calories angu-52.5.

Nasi isibonelo sama-calories ashisiwe ngokususelwa ebangeni lokuqina kokuzivocavoca nobude besikhathi.

Ibanga lamakhalori lishiselwe umuntu onesisindo esingamakhilogremu angu-140 (63.5 kilograms)

Indlela yokwenza squats

Uma kwenziwa kahle, ama-squats awukuzivocavoca okuphephe ngokweqile. Imisipha eyinhloko ebandakanyekayo ifaka i-gluteus maximus, i-hip flexors, ne-quadriceps. Imisipha yakho yesisu, amathole, imisipha, kanye nomhlane ongezansi nakho kuthola ukuzivocavoca okuhle.

Ifomu elifanele libalulekile ekutholeni okuningi ekuzivocavoca nasekuzivikeleni ekulimaleni.

Isikwele esiyisisekelo

Umzimba osebenzayo. Umqondo Wokudala.

1. Qala ngokuma ngezinyawo zakho buqamama nobubanzi behlombe, izingalo ezinhlangothini zakho.
2. Phefumula bese uguqa ngamadolo ngenkathi ucindezela izinkalo zakho emuva. Khipha izandla zakho phambi kwesifuba sakho. Kufanele uyeke ukuzithoba uma izinkalo zakho seziphansi kunamadolo akho.
3. Phefumulela phezulu njengoba ucindezela izithende zakho phansi ukuze ubuyele endaweni yakho yokuma, izingalo ezinhlangothini zakho.

Amathiphu squats

• Gcina isifuba sakho siphakeme nezinqulu zakho emuva ukuze uqinisekise ukuthi umhlane wakho uhlala ungathathi hlangothi futhi uqondaniswe.
• Bheka phansi emadolweni akho lapho ugcwele ngokugcwele. Uma zeluleke ngaphezu kwezinzwani zakho, lungisa ukuma kwakho ukuze zibe kulayini ngaphezu kwamaqakala akho.
• Beka isisindo somzimba wakho ezithendeni zakho, hhayi ezinzwaneni zakho, lapho ukhulisa ukugcina ukugxila emaqenjini emisipha afanele.

Ama-squats ama-5 ukuzama

Qala ngokwenza kahle izisekelo ngaphambi kokuthuthela kokuhlukile. Ungenza amasethi amathathu wokuvivinya okuthile kokuphindaphinda phakathi kuka-8 no-15. Ukusuka lapho, ungasebenzela ukwenza amasethi amaningi wokuphindaphinda phakathi kuka-15 no-20 (noma ngaphezulu).

I-Dumbbell squat

Umzimba osebenzayo. Umqondo Wokudala.

Ukungeza izinsimbi zamahhala esikweleni sakho kungandisa amandla akho emisipha. Uma umusha ezilinganisweni, qala ukukhanya; kufanele ukwazi ukubamba kalula ifomu elifanele lapho usebenzisa izinsimbi. Ungahlala ungeza amakhilogremu amaningi uma usunethezekile.

1. Qala ngezinyawo zakho ububanzi be-hip-wide. Bamba i-dumbbell esandleni ngasinye ngezandla zakho zigobile. Izisindo kufanele zibe ngaphansi kwezinga lesilevu.
2. Adonse umoya njengoba wehlela esikhungweni sakho. Izindololwane zakho zingathinta amadolo akho.
3. Khipha umoya lapho ubuyela endaweni yakho yokuqala.
4. Phinda ukuqedela isethi yakho.

Plié squat

Umzimba osebenzayo. Umqondo Wokudala.

I-plié ukunyakaza okuvamile kwe-ballet. Uma kuhlanganiswe nezikwele, kusiza ukwenza kusebenze kangcono imisipha emathangeni akho angaphakathi. Ungenza lokhu kwehluka ngesisindo noma ngaphandle kwezisindo.

1. Qala ngezinyawo zakho zibanzi kune-hip-distance ngaphandle, kwavela ama-degree angama-45.
2. Faka umoya njengoba wehla ungene ezimfushane - izinkalo zakho kufanele zibe ngaphansi kunamadolo akho.
3. Cindezela ama-glutes akho njengoba uphuma futhi ucindezele izithende zakho endaweni yakho yokuma.
4. Phinda ukuqedela isethi yakho.

Hlukanisa isikwele

Umzimba osebenzayo. Umqondo Wokudala.

Ungase futhi ugxilise amandla e-squat emlenzeni owodwa ngasikhathi ngokungena endaweni engaphezulu yelunge. Futhi, lokhu kwehlukahlukana kungenziwa nge-dumbbells noma ngaphandle kwayo.

1. Qala ngonyawo olulodwa phambi kolunye emgodini. Izingalo zakho kufanele zibe sezinhlangothini zakho.
2. Faka umoya njengoba ubeka idolo lakho emuva emuva bese uletha izingalo zakho ukuhlangana esifubeni sakho.
3. Exhale bese ukhama izinqe zakho njengoba ubuyela esimweni sakho sokuqala se-lunge.
4. Yenza ukuphindaphinda kwakho emlenzeni owodwa ngaphambi kokushintshela komunye.

I-Bulgarian split squat yenziwa ngendlela efanayo, kepha umlenze wakho wangemuva uphakanyiselwe ebhentshini amasentimitha ambalwa ukusuka emhlabathini. Qala ngaphandle kwezisindo uze uthole ibhalansi yakho.

Jump squat

Umzimba osebenzayo. Umqondo Wokudala.

Ukuze ungeze amandla amaningi, zama ama-plyometrics. Ama-squats e-Jump awanconyelwa abaqalayo. Zibandakanya amandla angakhokhisa amajoyinti aphansi. Lokho kusho, ama-squats agxumayo asiza ukuthuthukisa amandla nokuqhuma okungasiza emidlalweni ehlukene, kusuka ekugijimeni kuya ebholeni.

1. Qala endaweni yakho eyisisekelo se-squat ngezinyawo zakho ububanzi be-hip kanye nezingalo ezinhlangothini zakho.
2. Squat down low bese uletha izingalo zakho ngemuva kwakho.
3. Bese uphakamisa izingalo zakho uye phambili bese weqa phansi. Izingalo zakho kufanele zibe ngaphezulu kwekhanda lakho nemilenze yakho yelulwe iqonde.
4. Hlala endaweni yakho yezikwele bese uphinda ukuqedela isethi yakho.

Ama-squat pulses

Umzimba osebenzayo. Umqondo Wokudala.

Ama-squat pulses ahlanganisa imisipha yakho sonke isikhathi lapho uwenza. Zincane kakhulu kunama-squats agxumayo, kepha zisakhuphula ubunzima be-squat ejwayelekile.

1. Yehlisa endaweni ejwayelekile futhi uhlale phansi phansi. Qiniseka ukuthi umzimba wakho ongenhla awuncikile phambili ngaphezu kwemilenze yakho.
2. Phakamisa isihlalo sakho ikota yendlela eya endaweni yakho yokuqala bese ushintshela emuva esikweleni sakho esiphansi.
3. Gcina ukudonsa imizuzwana engama-30 kumzuzu ogcwele.

Ungahlanganisa ama-pulses nama-jump squats. Yehla ungene esikweleni, yenza ishayela elilodwa, bese ugxuma usuke phansi. Hlala esikhungweni futhi ushaye futhi. Phinda futhi wenze amasethingi amabili kuya kwamathathu amasekhondi angama-30 kuya kumasekhondi angu-1.

Ukuthatha

Inani lama-calories ozolishisa ukwenza ama-squats lihlobene nesisindo sakho, umfutho, nesikhathi osenzayo.

Qala ngokunensa uma usaqala futhi uqiniseke ukuthi ulungisa ifomu lakho ukuze usebenze imisipha efanele futhi uzivikele ekulimaleni. Lapho usuthole i-hang of squats, ungazama ukuhluka okukodwa noma okuningi ukuthola okuningi kusuka ku-Workout yakho.