Squats: Uhlelo sezinsuku ezingu-30. ukuvivinya umzimba

Ukuze ugcine umzimba omncane futhi kufanelekile, ekhaya sasivumela nikela njalo isikhathi lisithekile. Uma enze akuyona kuphela ubukhulu kodwa umzimba imiklamo. Uma isetshenziswa kahle squats, izinsuku ezingu-30 uhlelo ukunciphisa umzimba, kuzosiza ashise amanoni ngokweqile ezindaweni inkinga, "akhishwa" imisipha akuyona kuphela imilenze, kodwa yonke indikimba.

Izinzuzo squats

Hlala-ups akuzona nje ukwakha izicubu aphansi ingxenye yomzimba, kunjalo futhi kulethe ukukhula kwawo wonke umzimba ezicutshini.

Buhle squats:

• squats Uhlelo kwabesifazane kuzosiza ashise amanoni. I namandla imisipha yakho, ngempumelelo ngaphezulu uzolahlekelwa isisindo.
• Squats ngcono ukubambisana, ukuvumela ukugcina ukuhamba, ukwandisa ukukhuthazela.
• Proper ukusebenza inqubo kuyothuthuka isimo emalungeni, njengoba ngesikhathi umthwalo ezimfushane wonke amalunga omzimba samaqanda, ekunciphiseni amathuba yokulimala ngabanye ngokuhlanganyela.
• Squats kukhona esiwusizo, engenziwa noma kuphi futhi kunoma iyiphi inkampani, emoyeni, nezingane, ejimini nge silinganiso.
• Kube nezindlela eziningi kangaka ukwenza squats (ngenyanga) lapho ungase ukwazi khona ukukhetha elilungile kakhulu kusukela ezingeni kokuqala ukuqeqeshwa ukuqina eziphathekayo.
• lift umzimba kudinga amandla amaningi, ngakho ngokwenza squats, wena ukwandisa amandla akho, okuzoba usizo lapho enza neminye imicikilisho.

Yikuphi imisipha abasebenza phakathi squats

Njengomthetho, injongo squats kokwenza iwukuba ukusebenza engxenyeni engezansi yomzimba. Nge lesi sivivinyo lingadonswa round kanye izibunu, ukususa amasentimitha engadingekile kusukela izinhlangothi kwangaphakathi futhi yangaphandle emathangeni, Sisu qinisa.

Esimweni sokuqala usebenza imisipha gluteal. Quadriceps futhi okubangela imisipha ethangeni ukusebenza ikakhulukazi ngoba zonke ukwahlukahlukana squats. izinsuku ezingu-30 Uhlelo Kuhilela etshekile futhi rectus abdominis.

amasu ezimfushane

Ukuze kuzuzwe okungenani eminye imiphumela, kufanele nigcine izivivinyo ukuqaliswa imiklamo. Qaphela lokhu okulandelayo:

1. imisipha besisu kufanele sinwebiswe akha inhlobo "corset" I-izinzwa zakho.
2. Isithende bezama phansi.
3. Breathing ngisho futhi kwehlise squats nesigqi.
4. Emuva ngqo, musa bend noma round ngemuva.
5. Esikhathini isikhundla ezijulileyo amadolo kufanele kube kuhambisana izinyawo futhi akufanele abaphambuki owangaphakathi noma kwangaphandle.

ezimfushane Classical elandelayo: izinyawo ehlombe-ububanzi ngaphandle, izingalo kanye yomzimba, namadolo izimisele ukwakha engela kwesokudla, bese umzimba uphindela endaweni yalo.

squats Uhlelo izinsuku ezingu-30

Ukuze wenze fit umzimba futhi izibunu nokunwebeka, zisebenzisa squats ekhethekile. Uhlelo sezinsuku ezingu-30 iqala ekutholeni izinga lakho. Kuze kube yimanje, ezimfushane okuningi ngangokunokwenzeka. Musa lesi sinyathelo, ngoba, kusukela hhayi kusuka ezingeni lakhe, kulula uthole izinkinga zezempilo. Injongo uhlelo - ukwenza 200 Hlala-ups and more.

Uma izinga medium ezinhle ke Amazing uthembisa ukuba yimpumelelo. Kususelwa yayo entry level uqhubekele izivivinyo. Ithebula squats izinsuku ezingu-30 aboniswe ngezansi Isibonelo 3 izinsuku zokuqala.

• Isibalo Hlala-ups lingaphansi kuka-10, bese ulandela ikholomu 1.
• Uma wenze kuze 20 Hlala-ups, bheka ikholomu 2.
• Emkhakheni 30 Hlala-ups - bese ulandela inombolo kukholomu 3.
• Uma wakwazi ukwenza ezingaphezu kwezingu-30-sit-ups, weqa ngokuphepha phambili nesonto lesithathu.

Ngokwalokho itafula-sit-ups izinsuku ezingu-30, nguwe ngesonto lokuqala. Ngesonto lesibili ayenzi noma yiziphi izinguquko amakilasi. Ekupheleni kwesonto 2nd wenze isivivinyo kokuqala ukuthi wenzile phambi egijima hlelo. Umphumela irekhodi noma ngekhanda.

Uma ezingeni yakho ifinyelela squats 50, usukulungele ukwenza squats. Uhlelo izinsuku ezingu-30 empeleni iqala manje, owedlule emasontweni amabili okuqala wokulungiselela, uma ezingeni ukuqeqeshwa ngokomzimba kwaba enganele. Phula ups izindlela eziningana, kwandziswa kwelinani letikhungo izikhathi ababulawa ngokuvumelana ethebuleni elingezansi.

Squats ngomlenze owodwa

Omunye izinhlobo ngempumelelo kunayo ezimfushane kuyinto i isibhamu umsebenzi. Okungukuthi squats ngomlenze owodwa. Lokhu has eziningi eziwusizo phezu kwezinye embodiments we ezimfushane:

• Squat ngomlenze owodwa kusiza ukuthuthukisa ukubambisana, ukushintsha-shintsha, imisipha akhishwa wonke umzimba.
• It uxhuma umsebenzi imicu imisipha ezincane wonke umzimba, okuyinto akukwazi catch imuphi omunye izinyawo umsebenzi.
• A umthwalo encane emgogodleni ukugwema emuva izinkinga.
• Njengomthetho, kukhona unyawo eziningi ehamba phambili. Asymmetry zingaxazululwa nge nje amavolovolo, ngoba ungalungisa umthwalo ngomlenze owodwa, noma kokubili.

Ubunzima main ekuqaleni lapho enza squats ngomlenze owodwa izobamba ibhalansi. Ngakho-ke, ekwindla akumele kukuvimbe, kufanele uzame futhi.

Su isibhamu:

1. Hamba phezulu kuya jamb umnyango futhi ukuncika kancane ohlangothini olulodwa naye. Umlenze owodwa ngqo nabanye izimisele at kwedolo.
2. Qala ukuze agobe umlenze ineminyaka kwedolo ngenkathi ukuhogela. okukhipha Okwesibili phambili. I enesivumelwano ngqo.
3. On the exhale, ukubuyela ukuqala isikhundla.

Izinketho squats kuhlelo lwe-izinsuku ezingu-30

Uma unquma kuthathe bahlala-ups, uhlelo lwezinsuku ezingu-30 kuzokuvumela ukuba ukhethe umsebenzi ukunambitheka yakho. It is ibuye Kunconywa ukuba ayeke omunye umsebenzi, kufanele njalo ukushintsha ukwahlukahlukana squats, ngokuhlanganiswa ubunzima nezinye izicubu zone.

Izinketho squats:

• Squats nge umthwalo. Dumbbells Ifanele kusuka emugqeni noma nje ibhodlela wawugcwalisa ngamanzi. Isibalo ezinikezwa kuleli cala kuyehla futhi ihlukaniswe yaba izindlela eziningana.
• ups ephansi kodwa njalo avumele ukusebenza labo izicubu izibunu, okuyinto azisetshenziswa e ezimfushane ezijulile. Siza ukuqeda fat ngokweqile kanye cellulite e ezinqeni.
• "Plié" wenziwa nge imilenze enkulu ngaphandle, izinzwane bheka izinkomba ezahlukene, ezimfushane iyona ngokujulile kakhulu. Lapho ngibuyela endaweni yokuqala ukuze uqondise ngamadolo ngokuzikhethela.
• Squat emdulini wenziwa ukuba zichithe imisipha ibhande emuva. Umhlane yayicindezele odongeni, ububanzi izinyawo ehlombe wembatha phambili. Nokuzikhulula do, sengathi ngokuhambisa ugange, isikhundla phansi - parallel phansi. Izinyawo akufanele ezitjhelelako ngaphesheya phansi.