Iintshukumo ze-squat - i-100% yokutshisa iFat Guaranteed

Ubusazi ukuba i-squats yenye yezona zinto zisisiseko zokuzilolonga? Ukuba ufuna ukunciphisa umzimba ngokukhawuleza, ukutshisa amanqatha, kwaye umise imilenze yakho kunye nezinqe, qiniseka ukuba ungeze ukuzivocavoca kwe-squat kwinkqubo yakho yoqeqesho! Ngoba? Ngenxa yokuba yenye yeentshukumo ezilungileyo kakhulu ezityhafisa imisipha yomlenze, eyona qela likhulu lezihlunu, kwaye likhawuleza izinga lokubetha kwentliziyo (ukuvutha kwamafutha amaninzi). Kufuneka nje ufunde indlela yoku-squat ngokuchanekileyo kunye nokuziqhelanisa. Kweli nqaku, uya kufunda ukuhamba kakuhle kwe-squat kunye neenzuzo zabo, kwaye uya kufunda indlela yokwenza i-squats ekhaya ngaphandle kobunzima.

Yintoni iiMovements zeSquat?

Okokuqala, makhe sichaze ngokufutshane ukuba kuthetha ukuthini i-squat. NgesiNgesi, i-squat ithetha ukungqungqa. Le ntshukumo, esiyenzayo ngokukhupha, ijolise kwimisipha yomlenze kwaye emva koko indawo engundoqo. Ekubeni izihlunu zethu ze-hip nazo zisebenza ngelixa zi-squatting kwaye zimile, ibumba i-hips kakuhle kakhulu. Ngoko ke okona kulungileyo ukumila kwe-hip phakathi kweentshukumo zayo. Ekubeni sisebenza indawo engundoqo ngelixa senza i-squats, sinesisu esiqinileyo kunye nesithambileyo, esinqeni esinamandla kunye nomqolo.

Ziziphi iiNzuzo ze-Squat Movements?

Ineenzuzo ezininzi ezingqinwe ngokwenzululwazi. Inzuzo yokuqala, njengoko unokuqikelela, yindawo ye-hip, imilenze ephezulu kunye imisipha yomlenze Ibumba amalungu angasemva. Ukongezelela ekuboneleleni ngokubonakalayo okufanelekileyo, xa kwenziwa rhoqo, ivuselela imicu ye-muscle kwaye ifihla i-testosterone kumadoda. Ikwaphakathi kweentshukumo zokuzilolonga ezithandwa ngabasetyhini kuba yenza imilenze kunye nezinqe zibonakale ziqina.

Ukuba usebenzisa izisindo ngelixa usenza i-squats, uya kufumana iziphumo ezisebenzayo. Ngesi sizathu, sicebisa ukuba wongeze ubunzima kwimithambo yakho ye-Squat ukuze ube nenkangeleko efanelekileyo. Ukuphindaphinda okuqhubekayo kwentshukumo ye-squat, ngakumbi i-hips, imilenze kunye ummandla ongundoqo Iqinisa imimandla emininzi, kuquka; Ngale ndlela, ukuhamba kwandisa kakhulu. Enye impembelelo yoqeqesho lwe-squat izihlunu zesisu nge. Izihlunu zesisu, ezidlala indima yokugcina ibhalansi yomzimba, inkontileka kwaye yomelele. Ngale ndlela, unokuba nesisu esiqinileyo kwaye esithambileyo.

Inqaku elihambelanayo: Ukubunjwa komlenze kunye neNtshukumo yeLunge

Uzenza njani iiMovements zeSquat?

Ukuba utyhala imida yakho kakhulu kwintshukumo ye-squat, unokulimala. Ke ngoko, zifudumeze ngaphambi kokuba uqale ukusebenza ngezisindo kwaye musa ukucinezela amadolo akho kakhulu. Zilolonge ngobunzima obuninzi kangangoko unokubuphakamisa. Thina imagazini yokomelela njengoko uqeqesho Sicebisa ukuba wongeze ezi ntshukumo zilandelayo ze-squat kwinkqubo yakho, ezona zisebenzayo. Unokwenza i-squats ekhaya, kunye okanye ngaphandle kweentsimbi, okanye ubunzima bomzimba wakho nje!

Uzenza njani iintshukumo zeSquat ezichanekileyo nezisebenzayo

• Xa uqala intshukumo, kufuneka ume ngokuthe tye kwaye uthe tye.
• Vula imilenze yakho ububanzi begxalaba ngokuhlukana.
• Ngeli xesha, iinzwane zakho kufuneka zikhombe ngqo phambili.
• Jonga phambili kwaye uphefumle ngokunzulu.
• Emva koko, squat phantsi, ukwandisa kancinci isinqe sakho ngaphandle. Ngeli xesha, unokucinga ukuba uhleli esitulweni.
• Emva koko, unokubuyela kwindawo yokuqala kwaye wenze intshukumo yeeseti ezi-3 zokuphindaphinda kwe-12.

Eyona ntshukumo isebenzayo ye-squat

Ungabandakanya eyona ntshukumo ye-squat esikukhethele yona ngezantsi kwinkqubo yakho yoqeqesho.

Intshukumo yeSumo Squat

Gcina imilenze yakho kwi-engile ebanzi kune-squats zangaphambili. Xa usenza i-sumo squats, izihlunu zomlenze wangaphandle zisebenza ngokusebenzayo. Xa usenza i-sumo squats nge-bar, qaphela malunga nommandla wentamo, unokulimala ukuba uphakamisa iintsimbi ezinzima kakhulu. Unokwenza intshukumo 3 × 10 okanye 12 ukuphindaphinda.

Hareketi Goblet Squats

Le ntshukumo kulula ukuyenza kunezinye iintshukumo ze-squat. Unokwenza i-3 × 12 ukuphindaphinda umthambo we-squat kunye ne-dumbbell enye ngaphandle kokunciphisa intamo yakho kunye nomqolo.

Intshukumo yeBarbell Squat

Yintshukumo oyenzayo ngentsimbi emqolo. Nika ingqalelo kwindawo yentamo yakho ngelixa usenza i-barbell squats. Unokwenza i-3 × 12 ukuphindaphinda ubunzima obuninzi njengoko unokuphakamisa.

Xhuma intshukumo yeSquat

Nangona kulula kunezinye iintshukumo, kudla umgudu omkhulu kunye neekhalori kuba kufuneka utsibe kwaye utswine ungayeki. Ungayifaka kwiprogram yakho ye-squat ekhaya.