Mangaki Ama-squats Okufanele Ngiwenze Ngosuku? Umhlahlandlela Wabaqalayo

-Delile

• Ungaqala kanjani
• 1. Isikwele esiyisisekelo
• 2. Isigaxa se-curtsy
• 3. Isikwele esihlukanisiwe
• 4. Isigaxa senkomishi
• Ufuna okuningi? Zama inselelo yethu yezinsuku ezingama-30
• Izinto okufanele uzicabangele
• Okubalulekile
• I-3 Ishukumisela Ukuqinisa Ukukhanya

Ungaqala kanjani

Izinto ezinhle ziza kulabo abaxakile.

Izikwele azizukubumba kuphela ama-quads, imisipha, nama-glutes akho, zizophinda zisize ibhalansi yakho nokuhamba kwakho, futhi zikhulise amandla akho. Eqinisweni, ucwaningo lwango-2002 luthole ukuthi lapho ujula khona umjondolo wakho, ama-glutes akho azosebenza kakhulu. Uyaqiniseka okwamanje?

Uma kukhulunywa ngokuthi mangaki ama-squats okufanele uwenze ngosuku, ayikho inombolo yemilingo - kuncike kakhulu ezinhlosweni zakho ngazinye. Uma umusha ekwenzeni ama-squats, lwela amasethi ama-3 we-12-15 reps okungenani uhlobo olulodwa lwesikwele. Ukuzijayeza izinsuku ezimbalwa ngeviki yindawo enhle yokuqala.

Ngezansi, senze ibalazwe le-squat eliyisisekelo kanye nokwehluka kwalo okuthathu ukuze ufike emsebenzini.

1. Isikwele esiyisisekelo

Ubuzocindezelwa kanzima ukuthola ukuvivinya umzimba okubaluleke kakhulu kune-squat eyisisekelo. Uma yenziwa kahle, ifaka imisipha emikhulu emzimbeni ukunikeza izinzuzo eziningi ezisebenzayo nezobuhle. Uma ngabe ubuzibuza, kuzofika squats nakanjani usize ukukhuphula nokugoqa isitho sakho.

Ukuhamba:

1. Qala ngokuma izinyawo zakho zihlukaniswe ububanzi, ubekele izingalo zakho phansi ezinhlangothini zakho.
2. Ngenkathi ubopha ingaphakathi lakho futhi ugcina isifuba sakho siphezulu futhi nentamo ingathathi hlangothi, goba amadolo akho bese uphusha izinqe zakho emuva sengathi uzohlala esihlalweni. Izingalo zakho kufanele ziphakame phambi kwakho ukuze zifane phansi.
3. Lapho amathanga akho ehambisana naphansi, misa kancane. Bese uphusha phezulu ngezithende zakho ubuyele endaweni yakho yokuqala.

2. Isigaxa se-curtsy

Intandokazi yokuqondisa ngqo ama-glutes, ama-squats ama-curtsy azokuzwa uzizwa uthande i-AF.

Lapho ungangqongqoza okungu-10 kwalokhu ohlangothini ngalunye ngaphandle kokujuluka, phakamisa umdlalo wakho ngokubamba i-dumbbell esandleni ngasinye.

Ukuhamba:

1. Qala ngokuma izinyawo zakho zihlukaniswe ububanzi. Bamba izingalo zakho endaweni ekahle. Ungabeka izandla zakho okhalweni lwakho noma uzigcine phansi ezinhlangothini zakho.
2. Ngomgogodla oqinile, buyela emuva bese unqamula ngonyawo lwakho lwesokudla kuze kube yilapho ithanga lakho lesobunxele lifana phansi. Qiniseka ukuthi isifuba sakho nesilevu kuhlala kuqondile kulo lonke lolu hambo.
3. Ngemuva kwekhefu elifushane, phakamisa phezulu ngesithende sonyawo lwakho lwesobunxele olutshaliwe bese ubuyela endaweni yakho yokuqala.
4. Phinda, kepha buyela emuva ngonyawo lwakho lwesobunxele esikhundleni salokho. Uma uqeda lolu hlangothi, uqede i-rep eyodwa.

3. Isikwele esihlukanisiwe

Ngokufana ne-lunge, i-squat ehlukanisiwe idinga ukuma okuhlukanisiwe, ihlukanisa umlenze owodwa ngasikhathi. Lokhu kuzodinga ibhalansi ethe xaxa, ngakho-ke gxila kulokho njengoba uhamba.

Ukuhamba:

1. Qala ngokuma okubanzi, umlenze wakho wesokudla ngaphambili nomlenze wesobunxele ngemuva.
2. Gcina izingalo zakho phansi ezinhlangothini zakho. Uma udinga inselelo eyengeziwe, bamba i-dumbbell ekhanyayo esandleni ngasinye.
3. Ngenkathi ugcina isifuba sakho siphakeme nomgogodla, gobisa amadolo akho kuze kube yilapho idolo lakho lesobunxele licishe lithinte phansi kanti ithanga lakho langakwesokudla liyafana naphansi. Qinisekisa ukuthi idolo lakho langakwesokudla alidluli ukwedlula izinzwane zakho.
4. Ngemuva kwekhefu elifushane, buyela endaweni yakho yokuqala. Phinda inombolo oyifunayo yama-rep-leg-reps, bese ushintsha ukuxegisa kwakho ukuqedela umugqa wakho wesokunxele.

4. Isigaxa senkomishi

Umqeqeshi wamandla nokulungisa uDan John udale lesi sinyathelo ukusiza abantu abanenkinga yokuthola ama-squats noma bezwe ubuhlungu ngesikhathi sokunyakaza kwe-squat eyisisekelo.

Izinsiza kusebenza: I-dumbbell. Qala ukukhanya ngamakhilogremu ayi-10 uma usaqala.

Ukuhamba:

1. Qala ngokubamba i-dumbbell yakho ngakwelinye icala, uvumele omunye umkhawulo ukuba ulenge phansi, izandla zakho zifakiwe.
2. Ngezindololwane ezigobile, bamba i-dumbbell kahle phambi kwakho, uthinte isifuba sakho. Isimo sakho kufanele sibanzi futhi izinzwane zakho zikhonjwe.
3. Gobisa amadolo akho bese uqala ukusunduza izinkalo zakho emuva, ugcine i-dumbbell imile. Gcina intamo yakho ingathathi hlangothi futhi ubheke phambili ngqo. Uma uhla lwakho lokunyakaza likuvumela, amathanga akho angangena ajule kakhulu kunokufana phansi.
4. Ngemuva kokuma kancane, phusha ezithendeni zakho bese ubuyela endaweni yakho yokuqala.

Ufuna okuningi? Zama inselelo yethu yezinsuku ezingama-30

Ngemuva kokukwazi kahle lokhu kwehluka kwesikwele, phakamisa umdlalo wakho ngale nselele yezinsuku ezingama-30. Khumbula, isethi engu-1 kufanele ilingane nokuphindaphinda okungu-12-15 lapho uqala. Uzobe wenza amasethi ama-3 wesikwele esibekiwe - ngakho thatha amanzi akho bese ulungela.

Ukuzivocavoca ngamandla okuphezulu, ungangeza ama-reps ambalwa noma uthathe amanye ama-dumbbells lapho ushaya isonto 3, noma usuku lwe-15.

Izinto okufanele uzicabangele

Qiniseka ukuthi ufudumele ngaphambi kokuba uqale ukugcwala. Ukwenza okungenani imizuzu eyi-10 ye-cardio nemizuzu engu-5 yokwelula kuzokhulula imisipha yakho, kwandise ukuhamba kwakho, futhi kusize ukuvimbela ukulimala.

Inani lezikwele okufanele uzenze alihlangene nobulili bakho nakho konke okuphathelene nezinga lakho lokuqina. Qaphela imikhawulo yakho futhi uqiniseke ukuthi ifomu lakho liqinile ngaphambi kokungeza ama-reps angeziwe noma isisindo.

Yize ama-squats kungukuzivocavoca okusebenza ngokumangazayo, akuyona ukuphela kwayo yonke into. Ukuwafaka embusweni wokuzivocavoca umzimba wonke - nokudla izinto ezinhle ezingxenyeni ezifanele - kuzokunika imiphumela emihle kakhulu.

Okubalulekile

Njengomuntu oqalayo, ukukhipha amasethi ama-3 we-12-15 ukuphindaphinda kaningana ngesonto kuzokugcina usendleleni eya emandleni amaningi kanye nejini egcwele. Bafake enkambisweni yokuzivocavoca kahle futhi ubuke imiphumela igeleza!

I-3 Ishukumisela Ukuqinisa Ukukhanya

UNicole Davis ungumbhali osuselwa eBoston, umqeqeshi womuntu oqinisekiswe yi-ACE, nomthandi wezempilo osebenzela ukusiza abesifazane ukuthi baphile impilo eqinile, enempilo, nenenjabulo. Ifilosofi yakhe ukwamukela amajika akho futhi wakhe ukulingana kwakho - noma yini engaba khona! Uboniswe kumagazini i-Oxygen "Ikusasa Lokuqina" kumagazini kaJuni 2016. Mlandele ku-Instagram.