Izindlela ezi-6 Zokugwaza Okungalungile

-Delile

• 1. Inkinga: Amahlombe akho nasemhlane kukhululekile.
• 2. Inkinga: Amadolo akho awelana.
• 3. Inkinga: Awulokothi ugxume ngaphansi ngokuhambisana.
• 4. Inkinga: Uzame uhlobo olulodwa kuphela lwesikwati.
• 5. Inkinga: Uhlala ngesonto kanye.
• 6. Inkinga: Amadolo akho enweba edlula izinzwane zakho.
• Buyekeza kwe-

Izikwele zakudala zingenye yama-butt-toners amathathu amahle kakhulu, ngokusho kocwaningo lwe-ACE Fitness. Kepha uma ungazi ukwenza ama-squats kahle, awusisebenzisi kahle lesi sinyathelo sokwakha imisipha.

Bheka lawa maphutha ayisithupha ajwayelekile kakhulu e-squatting futhi ufunde ukuthi ungawalungisa kanjani ukuze uthole i-butt engcono.

1. Inkinga: Amahlombe akho nasemhlane kukhululekile.

Ngaphandle kokungezwani okufanele emahlombe akho nasemhlane, i-squat yakho yonke iyaphuka: Uzungeza umhlane wakho, ulahlekelwa ukulawula, futhi ngaphandle kokukwazi ukuphakamisa isisindo esincane, futhi ubeka ingozi yokulimala, kusho uTony Gentilcore, CSCS, amandla. umqeqeshi eBoston, eMassachusetts. Ngokuyisisekelo, umzimba wakho uyakhohlwa ukwenza ama-squats.

Ukulungisa: Donsela amahlombe akho phansi bese uwahlanganisa. Lokhu kushintsha okulula kuzobandakanya umongo wakho futhi kuvimbele umzimba wakho ekubeni u-loosey-goosey, kusho uGentilcore. Uzothuswa ukuthi uzozizwa unamandla kangakanani. Futhi, ngokumpintsha amahlombe akho ndawonye, ​​udala ishalofu elincane ngemuva kwamahlombe akho elilungele i-barbell. Uma wenza ama-squats emuva (une-barbell ngaphesheya kwamahlombe akho), gxila ekudoneni ibha kulelo shelufu elincane. Kuzokusiza ukuthi ugcine amahlombe akho ehlombe aqinile kuyo yonke inhlangano, esho.

2. Inkinga: Amadolo akho awelana.

Amadolo angena ngaphakathi ayisibonakaliso sokutshela ukuthi amathanga akho angaphandle awanamandla, kusho uGentilcore. Futhi uma uvumela amadolo akho angene, uzokhulisa ukungalingani kwemisipha kuphela. (Okuhlobene: Zama lokhu kusebenze kahle kakhulu kwemizuzu emihlanu ethangeni)

Ukulungisa: Ukumisa izinyawo zakho phansi kungahamba ibanga elide ekugcineni amadolo akho lapho kudingeka abe khona, usho kanjalo. Thatha ukuma okuma- "tripod", uqiniseke ukuthi isisindo sakho sisatshalaliswa ngokulinganayo ngaphansi kozwane lwakho olukhulu, uzwane oluncane nesithende. Ngemuva kwalokho, yenza sengathi uzama ukusabalalisa phansi phakathi kwezinyawo zakho. Cindezela izinyawo zakho emhlabathini futhi uphume ezinhlangothini. Izinyawo zakho akufanele zihambe, kepha kufanele uzwe ukungezwani okhalweni lwakho. Lokho kuzokunika ukuzinza okwengeziwe ukuze amadolo akho angawi, kusho iGentilcore.

3. Inkinga: Awulokothi ugxume ngaphansi ngokuhambisana.

"Kunombono oyiphutha omkhulu wokuthi ukugwedla ngezansi ngokuhambisana kubi emadolweni akho. Lokho kungamanga ngokuphelele, "kusho uGentilcore. "Uma ungenankinga ngamadolo, ukuhlala ngokujula kunempilo ngokuphelele futhi kungenza amadolo aqine." Futhi, ama-squats ajulile asebenza izingxenye zama-glutes akho angabonakali kangako.

Ukulungisa: Squat kancane ngangokunokwenzeka ngokunethezeka. Ukujula okufanelekile kuzohluka kuwo wonke umuntu wesifazane. Kepha, kukhulu, kufanele uhlale kuze kube yilapho ingaphezulu lethanga lakho lingaphansi kwedolo lakho, kusho uGentilcore. Khonamanjalo, inqobo nje uma uzizwa ukhululekile futhi ulawula, ungehla ngisho nangaphezulu, kusho u-Nick Tumminello, umnikazi we-Performance University nombhali wencwadi. Ukuqeqeshwa Kwamandla Ekulahlekelweni Kwamafutha. Khumbula nje, ama-squats akufanele neze alimaze. Uma belimaza, lowo ngumzimba wakho okutshela ukuthi ushintshe indlela obenza ngayo.

4. Inkinga: Uzame uhlobo olulodwa kuphela lwesikwati.

Ama-squats eza ngazo zonke izinhlobo nosayizi-njengabesifazane abawenzayo, kusho iGentilcore. Unama-squats emuva, ama-squats angaphambili, ama-goblet squats, ama-plyometric squats, uhlu luyaqhubeka.

Ukulungisa: Hlanganisa ukuhluka kwakho kwemiphumela ephezulu. Ngenkathi lonke uhlobo lwe-squat luzokwenza izimangaliso emzimbeni wakho ophansi, ukuhluka ngakunye kugcizelela imisipha ehlukene, njengezintambo zakho noma i-glute medius, i-side side butt. Shaya ukuhluka okumbalwa masonto onke (siyabathanda laba abangu-12!) Futhi uzothola izinzuzo zazo zonke, usho kanjalo.

5. Inkinga: Uhlala ngesonto kanye.

Uma u-squat kancane, kuzothatha isikhathi eside ukubona imiphumela, kokubili mayelana nokuqopha imisipha namafutha aqhumayo, kusho u-Gentilcore, ngisho noma wazi kahle ukuthi ungenza kanjani ama-squats kahle. Ama-squats asebenza kahle kakhulu: Asebenza imisipha eminingi futhi ashisa ama-calories amaningi kunanoma yimuphi omunye umnyakazo.

Ukulungisa: Ukuthola indawo ejabulisayo phakathi kokuzivocavoca nokusebenzisa ngokweqile, dubula ukwenza ama-squats kabili kuya kathathu ngesonto, usho kanjalo. Ngolunye usuku, phakamisa izinsimbi ezisindayo ngabathile abambalwa kuphela. Ngolunye usuku, phakamisa izinsimbi ezilula cishe ezingaba yishumi nambili. Uma uthatha isinqumo sokungeza usuku lwesithathu lapho, zama ukuhluka okuhlukile kwesikwele, usho kanjalo. (Okuhlobene: Nakhu Okuthi Isonto Elilinganiswe Ngokuphelele Lokuzivocavoca Libukeka Kanjani)

6. Inkinga: Amadolo akho enweba edlula izinzwane zakho.

Lapho amadolo akho eqhubekela phambili edlula izinzwane zakho, kulapho ucindezela kakhulu amalunga akho amadolo. Uma unamadolo azwelayo, lokho kungase kusho ukulimala, kusho u-Tumminello. (Zitholele ezinye izivivinyo ze-glute ukuze uzame uma unamadolo abuhlungu.)

Ukulungisa: Gcina amadolo akho ehambisana nezinzwane zakho. Nakuba kulungile uma amadolo akho enweba isentimitha noma amabili phambi kwezinzwane zakho, ukugxila ekuzigcineni ngemuva kwezinzwane zakho kuyindlela elula yokuqinisekisa ukuthi awugcini ngokuyisa izinto phambili kakhulu, esho. "Okufanelekile, izinkalo zakho kufanele zibuyele emuva njengoba nje amadolo akho eqhubekela phambili," kusho uGentilcore.

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