Zingaki kilojoule zishiswa ngesikhathi ezimfushane. Zingaki kilojoule zishiswa ngesikhathi ezimfushane izikhathi 50

umzimba okunjalo like squats, ngempela kufanele kubhekwe ngempumelelo isisindo ukulahleka. Ngalesi ukuvivinya umzimba akuyona into kuphela kilojoule, kodwa kuthuthukisa ukubukeka umzimba, wasebenza gluteal nasemathangeni, qinisa zone nebhulukwe, kanye isikhumba iba ngaphansi flabby.
Zingaki kilojoule zishiswa ngesikhathi ezimfushane? Lona umbuzo ukuthi kulula ukuphendula, lwanele ukwazi imingcele isisindo lomuntu futhi ijubane lapho ke lucwaningo lokhu kuqeqeshwa.

Ukuphumelela squats isisindo

sit-ups imfihlo ukuthi umthwalo ngesikhathi ukubulawa kwabo akuyona amandla, kodwa futhi ukuzivocavoca ngoba izigaba ezimbili:

• Phakathi ezimfushane esishubile imisipha imilenze, izibunu, ABS, emuva.
• Ukwanda iza ngamandla umthwalo ngenxa isisindo ayo.

Yingakho phakathi ezimfushane kunalokho ngokushesha ashise amanoni, ukuthi, nezicubu imisipha ngenkuthalo bephethe mpilo,, ngokuvamile, kuphindze kufake sandla ukubhujiswa lipids. Ukuze usebenze umzimba udinga amandla, futhi alithathe aphume iningi la amafutha.

Mhlawumbe wonke umuntu wasebenzisa ezimfushane uzivivinye isisindo ukulahleka, akakhathazekile nakancane nje ngalo mbuzo: "? Zingaki kilojoule zishiswa ngesikhathi ezimfushane" Kungashiwo ukuthi inombolo yawo ixhomeke isisindo ezimfushane futhi ijubane lapho ke ayisebenzisa ngayo umsebenzi. Lapha, ngokwesibonelo, umsubathi nge isisindo 62 kg hlala phansi imizuzu emihlanu mayelana izikhathi 100 bachitha cishe 43 kilojoule, okungukuthi, kilocalories. Ngezinye izikhathi ngephutha ngokuthi ikhalori kilocalorie. Njengomthetho, akukho ukudideka kudala ngoba calories iyunithi incane kakhulu yokukala - ngokuphindwe izikhathi eziyinkulungwane lincane kilojoule. Ngakho-ke, iyiphi incwadi ku umsoco ngokuvamile zisebenzisa igama "ikhalori", lokusho kilojoule.

Ngakho, ukwenza ukubala ukuze Inkomba 50, udinga 43 kcal lahlukaniswa. Thola umfanekiso 21.5, obekungadala impendulo yombuzo mayelana mangaki ama-calories zishiswa ngoba squats 50.

Amafomu we ezimfushane

Squats Site ukuqaliswa ejimini, futhi imvelo ekhaya. Ukuze wenze umsebenzi futhi ulahlekelwe isisindo, akusho ukuthi usebenzise ekhethekile umsebenzi imishini kanye namadivayisi, umthwalo kungenzeka isisindo emzimbeni wakhe.

Okuvame kakhulu futhi kuyaqondakala yonke uhlobo Hlala-ups - Classic. Abanaso idinga amakhono akhethekile eziningi isikhala. On ngokujulile indlela ezimfushane incike ukusatshalaliswa umthwalo. Inani futhi has imilenze ekwakhiweni. Ngokwesibonelo, "plie" squats kukhona ephumelela kunazo for uzotshala izibunu, njengoba ngempela futhi ezimfushane "sumo".

Zingaki kilojoule zishiswa ngesikhathi Hlala-ups, ababiziweyo esinqunyiwe? Kucatshangwa ezingaphezu kuka ekujuleni. Lolu hlobo lwe-Hlala-ups kungenziwa ngokuthi kardiosilovymi njengoba bebizwa kwenziwe ijubane okukhulu bese uvumele zifezeke labo imisipha ukuthi azisetshenziswa ngesikhathi ezimfushane ezijulile. Ngakho-ke, ukuze wandise ukusetshenziswa of kilojoule, kuzomele wenze ngokwengxenye, nokuzikhulula iphindzaphindvwa njalo.

amasu ezimfushane

On ikhalori ukusetshenziswa ngesikhathi inqubo ezimfushane sithinta ukusebenza kwabo.

• Ngaphambi kokuba bathathe umsebenzi ezinkulu, kudingeka wenze Amazing ukukhanya ngesimo ukunyakaza ukujikeleza ka kwedolo nasemaqakaleni amalunga omzimba. Okwakubaluleke ngokukhethekile gaphambi phambi squats ezinesisindo.
• Udinga ukugcina emuva ngqo, kancane eguqa ephansi emuva.
• Phakathi umsebenzi, awukwazi ukuthatha izithende lakho phansi.
• Ngo inqubo squats kokwenza kufanele kwenzeke yokwelula imisipha besisu.
• Ukuze ugweme ukucindezeleka ku emalungeni, kubalulekile ukuba uyeke amadolo egoba ezijulile. Iphuzu ezijulileyo ezimfushane lesifanele - kulapho emathangeni kukhona parallel phansi ngamadolo akho yakha i-engela 90 °.

Uma sikhuluma "Plies" ezimfushane noma "sumo", akukho ezingabalulekile kangako zesiteji izinyawo nokuma komzimba.

Phakathi yiluphi uhlobo umsebenzi okokuqala udinga ukuthi ucabange mayelana nobuchwepheshe kanye nokuphepha abo, hhayi mayelana mangaki ama-calories zishiswa ngesikhathi ezimfushane. izikhathi ezingu-50 - kuba inombolo eyamukelekayo kakhulu Wabasaqalayo. Futhi ngokusho ukubala okungenhla - kungcono cishe 22 kilocalories. Uma uqhuba kuqeqesha kabili ngosuku, uthola ama-calories 43, okulingana 37 amagremu amazambane chips, 175 amagremu ikhabe inyama, noma nendebe isilinganiso cherry.

Squats kanye ikhalori ukusetshenziswa

Ngokungangabazeki, zonke sibalo abantu ebonisa ashisiwe kuyoba ngokuqinile ngamunye, ngoba kulapho isisindo ezimfushane, amandla ngaphezulu iyadingeka ukuze umzimba ukuzivocavoca. Ngakho-ke, ukusetshenziswa ikhalori futhi ephakeme. Ngokwesibonelo, uma siyiqaphele inombolo efana 30 Hlala-ups. Zingaki kilojoule zishiswa ngesikhathi lo msubathi efanayo enesisindo 62 kg, uma lucwaningo inani ezinikezwa? Okwenziwe izibalo ezilula - 43 ehlukaniswa 100 0,43 etholwe, okungukuthi, inani kilojoule wachitha kwi ezimfushane. Futhi uma wande ukuthi sibalo by 30 ezinikezwa, uthola 12.9 kcal.

Kufanele ukuthi kilojoule wachitha kakhulu uma lo msubathi izosebenzisa izinsimbi, njengoba ukusetshenziswa kwezimali kanye namandla owenziwe.

Squats ezinesisindo

Abanye besifazane abangamaRom babesizakala ngephutha sikholelwe ukuthi usebenzisa izisindo ezimfushane, bona elizenzekelayo imisipha umlenze izobukeka abadlali. Ngeshwa, hhayi ngokuphazima kweso, konke kwenzeka, naphezu kweqiniso lokuthi kuba kunemisipha yomlenze ashisiwe amafutha ngokushesha futhi kahle kwanoma iyiphi enye.

Ngakho, ukuze imilenze namathanga wabheka sabasincane impumuzo nezinqe iqine futhi toned, kumelwe balahle amanoni kulezi zindawo. Futhi ukuze lokhu kube ukulayisha kahle kwemisipha ukusebenzisa imishini ekhethekile ejimini noma ekhaya. amadivaysi Ideal, ezifana ibha, dumbbells, kettlebells, futhi wegazi. abaqeqeshi Special futhi akhona.

I squats ayingozi?

Ngokwemvelo, umbuzo mangaki ama-calories zishiswa ngesikhathi ezimfushane, kubalulekile, kodwa kungaba ngokuphelele lutho uma ngesikhathi umsebenzi kukhona ingozi yokulimala.

Ngokocwaningo olwenziwa iqhutshwe 50-yalolucwaningo, squats abangu uyingozi, futhi kwakucatshangwa ukuthi kungaholela esisuka we umsipha kwedolo. Ngokuhamba kwesikhathi, lolu hlobo ngokuhlanganyela bangaba imithwalo okubi, ulahlekelwe ukuzinza bese uqale ukulimaza. Ngesisekelo yalezizifundo, ngisho ukushintsha iprogramme e-US Army, lapho ezinye amayunithi lempi ngokuphelele lesi sivivinyo.

Ngemva kwalezi zenzakalo, impela isikhathi eside nokuzikhulula yayingenamhlabathi idumela elihle, futhi kuphela ngasekupheleni kwawo-80 sika umsebenzi got ithemba imvuselelo. ucwaningo olusha ngokuphelele sezenziwe. Ukuze wenze lokhu eyikhulu namashumi Abantu abamenyiwe amavolontiya ihlolwe ukuzinza umsipha kwedolo. Ngokuhamba kwesikhathi wabantu akhethiwe ezimfushane, futhi enye ingxenye akuyona. Ngenxa yalokho, ngokuphelele bonke ababambe iqhaza ukuhlola kwenziwa ukuqinisekiswa kwedolo. Ayikho umehluko awuzange fixed, futhi ngenxa yalokho, ukuze ngamadolo ezimfushane abalimalanga.

Kwakuba nezifundo ezinjena futhi iqhutshwe weightlifting ophansi. ngamadolo abo, futhi, baba, isesimweni esigculisayo.

Ngokuvamile, imbangela yokulimala iba okungafanele amasu ukuzilolonga kanye ukusebenza izinsimbi ezisindayo ngaphandle nokulungiselela.

Ngaphezu kwedolo,-sit-ups kungaba yingozi ngoba emuva yakho. Lokhu ikakhulukazi siphathelene izivivinyo owazenza izinsimbi. backbone bangase bahlupheke amasu ayilungile.

Ochwepheshe kulo mkhakha kokufaneleka, kanye labo abanamathela ngendlela enempilo zokuphila bakholelwa ukuthi squats ukusiza ukuba baqinise inqubo efana umzimba. Ngaphezu kwalokho, ukuvumela umzimba ukuba ashise isisindo okweqile ngisho nangemva Amazing yakho.

Ukuze sibalo ezikhangayo futhi kufanelekile, kufanele wenze ukusebenzisa uhlelo ezimfushane. Lena indlela engcono kakhulu ukwenza imilenze emide emincane, izibunu nokunwebeka, futhi okubaluleke - ke kuyindlela ephumelelayo ukuze silwe ukukhuluphala. Ukuphumelela ezimfushane ngokuphindaphindiwe neshaya professional umsubathi neminye elula.

Futhi uma ekhethwe kahle umzimba ukuze ungeze umsoco ofanele, umbuzo mayelana mangaki ama-calories zishiswa ngesikhathi ezimfushane ngeke kubonakale Ubaluleke.