Izinhlobo squats ngoba glutes

isiko Modern abizele umuntu imithetho, kanjalo umbuzo uwukuthi uma umzimba eqolo, noma isibalo okungenani toned alikhulumi nanokukhuluma ezidinga ukuxoxwa. esiswini Saggy iphelelwe imfashini, ngakho-ke kungcono ukuthi ukuhambisana kuyibika ezithakazelisa kangaka ukwazi ukusilandela.

Squats - isihluthulelo sempumelelo

Ngokungangabazeki, emphakathini wanamuhla kuyingozi kakhulu ngempilo yabo kanye nokubukeka. Kuphephile ukusho ukuthi ukubukeka komuntu linendima ebalulekile hhayi kuphela empilweni yansuku zonke kodwa nasendaweni ubudlelwane ukusebenza. Fit, okuyinto has umbono omuhle umabhalane Bank, ilungu inkampani yokukhangisa, umphathi kungenzeka ukuheha ayinqobe ukunakwa kwezilaleli kunendoda uqweqwe ezingcolile, usithe ezibukeka ukunikela amanye amasevisi. Kuyefana nasendleleni wobulili bubuhle, ngoba manje abaphathi yimpumelelo kakhulu nje abamele nengxenye esihle lesintu.

Kulesi sihloko, ngeke ukuqagela kule ndaba, kuhle noma kubi do ukuqina. Sizoxoxa kanjani ukuhambisa esenzweni ngqo. Futhi ake sicabangele indlela efanele lapho zivuleka imilenze nezinqe.

Ukusetshenziswa Hlala-ups

Squats - lena indlela engcono kakhulu sihlale siqinile jikelele hhayi kuphela, kodwa futhi ukulahlekelwa fat ngokweqile. Phela, le ndaba kuhilela lenqwaba imisipha elikhulu umzimba. Kanjani ukwakha imisipha? Kuyinto isayensi, futhi akudingekile ukuba ucabange ukuthi kulula. Zikhona izindlela ezehlukene, kodwa kukho konke ukuthi ixhunyiwe ngqo emzimbeni wakho, kumele nasondela ngamunye.

Squats eziningi zikhathi omuhle:

1. Thuthukisa ukusebenza liye enhliziyweni, emaphashini futhi isimiso sokujikeleza kwegazi.
2. Siza ukuqeda fat ngokweqile.
3. Thuthukisa ukuma jikelele ngokomzimba zomzimba.
4. Khulisa ukukhuthazela.

Nokho, kunezinhlobo eziningi umzimba ezahlukene, okuyinto kuzobandakanya imisipha umlenze. Amafomu we ezimfushane ahlukahlukene ukuze ungavele ulahleke kuzo. Kukhona Hlala-ups, ezisetshenziswa kuphela weightlifters, bodybuilders babe lisithekile Yiqiniso, zikhona ezimfushane esikhethekile guys namantombazane, ngoba ukunakwa yokugcina ngaphezulu ikhokhelwa izibunu kunokuba uzotshala imisipha umlenze.

Amafomu we ezimfushane

Masiqale ngokwenza ukuthola ukuthi izinhlobo Hlala-ups Site guys, futhi yini okufanele sidingidwe isikhungo kuphela amantombazane.

Ngokungangabazeki, abafana ngeke ngonanzelelo kwaze kwaba sezinqeni zazo, ngakho njengoba ngokuphelele esicacile: bayoba ngempela abavamile Hlala-ups, yebo, lunges nge barbell. Enye into - the amantombazane ngezinye izikhathi nje crazy ukudonsa izibunu, ngakho ngingathanda ukukhokhela ke kakhudlwana kulesi sihloko.

Izindlela le ezimfushane ukuze izibunu abakanye silinganiso (lokhu kuhlanganisa zonke izivivinyo okufanele kwenziwe nge barbell, izinsimbi, dumbbells, amasaka ngesihlabathi). Kukhona futhi abonise ukuthi le ngxenye yomzimba kungenziwa nge isisindo ayo.

Squats

Izinhlobo barbell squats ngoba glutes ezihlukahlukene. Kufanele kuqashelwe ukuthi kuphela ekukhishweni efanele umsebenzi othile ngeke nemiphumela ayeyifuna, okungukuthi, ukwanda isisindo iqembu imisipha nje eyodwa, wathunyelwa ukunyakaza, kanye ukuvimbela ukulimala ezemidlalo. Ngakho-ke, kumelwe ukuba anake ukuqaliswa ubuchwepheshe.

squats Classic

Lokhu yikho okuvame kakhulu futhi kuyinto eyisisekelo, uma ufuna ukwakha imisipha imilenze nezinqe. Kumele kuqashelwe ukuthi le ndaba kuhloswe amaqembu amaningana imisipha ngesikhathi esifanayo, ngakho-ke kunzima ngempela, futhi uma wachitha enza amandla amaningi, okuyinto enomthelela ukubhujiswa amafutha.

Ukuze enze kahle, udinga ukuma aqonde, imilenze ukusabalala ububanzi ehlombe ngaphandle, thatha barbell emahlombe akho bese uqale nokuzikhulula. Ngalesi sikhathi kufanele ziqashwe ukuze emuva kwaba ngqo, futhi wehlise back - phambili arched. Inhloko siphakeme. Lokhu ingatholakala uma iphuzu samanje ophahleni: kubalulekile, hhayi ebheka phezulu, ebuka wakhe ngesikhathi umsebenzi. Ngakho ngamadolo akufanele lukwazi izinzwane, okungukuthi, trajectory ukunyakazisa imilenze phakathi ezimfushane kufanele kube eqinile. Ngaphambi kokuqala umsebenzi, ukucabanga ukuthi umi kakade nge barbell emahlombe yakho, usheshe uhlale phansi, zicabanga ukuthi amasokisi wakho phezulu ukhuphuka imigca lecondzile umkhawulo amadolo kudlulela ngale kubo. Kuyadingeka ukuba sikwazi ukuphefumula kahle ngesikhathi umsebenzi, ngoba i-oksijini ibalulekile inqubo amafutha esivuthayo yenzeka kahle ngangokunokwenzeka.

Amafomu we ezimfushane nge barbell akugcini lesi sivivinyo, ungase futhi usebenzise ukwenza lokhu okulandelayo, okuyinto Kumiswa kahle.

Lunges nge barbell

Lo msebenzi kufanele wenziwe ngezinto isisindo ongaphakeme. Ukuze wenze kahle, udinga ukuthatha barbell emahlombe akhe, imilenze yakhe ngaphandle ukuze ububanzi, futhi ngaleso sikhathi ngangokunokwenzeka uzoshiya phambili.

Ukwenza izinyathelo eside enjalo ezidingekile ukuze baqinisekise ukuthi ohlezi kakhulu ngokujulile, ngaphambi lesi sivivinyo kuwufanele ezinhle kulungele kunemisipha yomlenze wenze kancane ngilulekela.

Ukuzivocavoca nge barbell "Sawubona"

Lo msebenzi kuhloswe hhayi kuphela ngesikhathi izibunu, kodwa futhi phezu imisipha emuva, umphumela ngemva ukusetshenziswa kakhulu. abulawe efanele ngakho kanje. Kuyadingeka ukuba ukuma aqonde, thatha barbell emahlombe, imilenze ngesikhathi esifanayo kufanele ibekwe ehlombe-ububanzi ngaphandle. Hhayi ubaluleke kakhulu kangakanani ukuguqa zakho, nokwenza lesi sivivinyo. Abanye abasubathi ukwenza okunalokho bazincome kuphela imilenze ngqo. Ngakho, siqala ukuba wehlise umzimba ndawonye ngenduku phansi njengoba low ngangokunokwenzeka ukuze uzizwe uhudula izibunu zethu, khona-ke ungakwazi ukukhuphuka. Zama ukugwema ukunyakaza kungazelelwe.

Squats nge dumbbells

Ngaphandle squats eziyisisekelo, kukhona inala umzimba nge dumbbells. Izinhlobo of squats nge dumbbells zihlukene futhi asetshenziswa "okhanda" imisipha ngemva kokuzivivinya nge barbell noma njengoba esiteji wokulungiselela phambi bar.

Ukusebenzisa ewusizo kakhulu, angasetshenziswa ukuze izibunu, ahlale kokuhlasela efanayo jikelele, kuphela kulesi sikhathi nge dumbbells.

Ngaphezu kwalokho, kukhona futhi ezinye izivivinyo ezithile nale igobolondo.

Ukuqeqeshwa ezivamile usebenzisa dumbbells izibunu ulandela umsebenzi.

Kuyadingeka ukuba ukuma aqonde, imilenze ukusabalala ububanzi ehlombe ngaphandle ke ukuthatha dumbbell ezandleni zakho phambi (noma, kungenjalo, phezu kwekhanda, kukhona ezihlukahlukene Amazing, lapho izinsimbi ezimbili zithathwa esandleni), bese uqhubekele squats ejwayelekile.

izinhlobo ezahlukene squats ezinesisindo kwabesifazane ziwusizo kakhulu. Inzuzo main ngukutsi kungajayezwa ngaphandle kokushiya ekhaya noma egcekeni.

Amafomu yezindlu ezimfushane

Akungabazeki ambalwa engakwazi esiphehla ukuvakashelwa ejimini, ngakho kufanele ucabangele izinhlobo squats ngoba glutes ekhaya.

Yini engingayenza ukuze silondoloze ithoni izibunu? Kukhona inala "prokachek" kule ndawo ebukekayo ngaphandle ogandaganda futhi kuyiwe ejimini. Nokho, kufanele kuphawulwe ukuthi umsebenzi nge isisindo ayo ngeke kube umphumela efanayo ukuzivoxavoxa ne yensimbi.

Amafomu eziningi ukuhlala-ups, kodwa ukuhlaziya ngempumelelo kakhulu futhi asidingi amakhono ezikhethekile.

Ezivamile Hlala-ups ungenza izikhathi ezingaphezu kuka-1000 ngosuku, kufanele kuphawulwe ukuthi ukuzilolonga isisindo sazo, ithuba yokulimala incane. Ngakho-ke, singasebenzisa izimiso ezifanayo esikhathini squats. Phakathi Amazing, udinga ukukhetha ngesilinganiso, ukuzizwa zonke isentimitha yileyo ngxenye imisipha, ekhokhwa ukunakwa.

Ukubuka esilandelayo squats "plie". Ukuze sifeze lo msebenzi onzima, odinga imilenze ukusakaza ngaphandle nokukhululwa ngezinyawo ukuze izinzwane siqalaza phandle. Kubukeka funny kakhulu, kodwa umphumela squats emangalisayo.

Akufanele ukushaye indiva ikhanda. Lokhu kungenziwa ngokwenza izinyathelo ezilandelayo. Yima kanye yakho ububanzi izinyawo ehlombe ngaphandle ke rewound emlenzeni owodwa ngangokunokwenzeka ukuze buttock. Phakathi esisindo ezimfushane kumelwe bawe ngokupheleleyo phambi ngezinyawo, okuyinto yena, ngokuphelele emhlabathini. Umlenze wesibili kusekelwe kuphela lezwaneni nokuningi esetshenziswa for kulinganisa.

"Ukugwinya" - ekusebenziseni owaziwa edinga amakhono akhethekile amandla. Uma uhluleka ukwenza, ke zingafakwa eduze sezinyawo futhi kokuncika ke, ingabe-sit-ups.

Izinhlobo squats ngoba ezinqeni ehlangana lingasetshenziswa inqubo njengalapho kwenziwa squats evamile noma classical, zama ukukhulisa zama ukulawula iphuzu phansi yesihlanu, bese sifinyelele ngendlela ephawulekayo.

Ngaphambi kokuba ngiphethe sihloko, Ngithanda ukusho amazwi ambalwa mayelana nokudla. Kungakanani ubungeke yini ukusihlupha ukuqeqeshwa, kuyafaneleka kubukisisa lokho wena udle futhi lokho kobukhulu. ukudla okunempilo kuphela ikuvumela ukuba ubone intuthuko yakho, ngakho ungapheli ukunganakwa lesi esibalulekile. Ngo inqubo amafutha ukudla evutha ziphele izikhathi eziningana ngosuku, ukudla ochwepheshe izikhathi 8 ngosuku. Kuyadingeka ukuba ukuhlukana ngokuphelele ngokwakho ukudla amnandi futhi okunesitashi. Phuza amanzi amaningi. Kungxenye yokugcina futhi kubaluleke kakhulu iyona ukuzithiba, ngaphandle izinyanga ukuqeqeshwa kungenjalo kungaba nenkinga enkulu.

Ngakho, kukhona izinhlobo ezahlukene Hlala-ups. Izithombe zibonisa ukuthi umphumela kungafinyelelwa uma ukuze axoshe ubuvila wenze umzimba wayo siqu. Ekusebenzelaneni kwethu, singasho kugcwale ukuphetha ngokuthi akukho emzimbeni ugly, kukhona ukwenqena bahlanganyele, ngakho ayeke umona izibunu nokunwebeka nezinye, ukubandakanya nomunye.