Squats: yeyantoni kwaye ungayenza njani ngokuchanekileyo

Umxholo

• Yintoni i-squat?
• 6 ezona squats zibalaseleyo zokukhazimla
• 1. Isikwere esilula

Ukuhlala kunye nezona gliti ziqinileyo nezichaziweyo, uhlobo oluhle lomthambo sisikwere. Ukufumana iziphumo ezilungileyo, kubalulekile ukuba lo msebenzi wenziwe ngokuchanekileyo kwaye ubuncinci ama-3 ngeveki, malunga nemizuzu eli-10 ukuya kwengama-20.

Akukho nani li-squats liyimfuneko kwindalo iphela, kuba iyahluka kakhulu phakathi komntu ngamnye kunye nomgaqo-siseko wawo, kunye nokuba sempilweni komzimba. Nangona kunjalo, kwiimeko ezininzi kuyacetyiswa ukuba wenze iiseti ezi-3 ukuya kwezi-4 eziphindaphindwayo ezili-12, ukuqala ngokungabinantsimbi kwaye emva koko wongeze ubunzima, ubambe iidumbbell okanye iibarbells, umzekelo.

Nangona kunjalo, eyona nto ilungileyo ihlala isenziwa kuvavanyo notitshala ofundisa umzimba kwindawo yokuzivocavoca, ukufumana ezona ziphumo zibalaseleyo.

Yintoni i-squat?

Ukongeza ekubeni ngumthambo okhethiweyo wokusebenzela indawo enobuqaqawuli, i-squat ikwanazo nezinye izibonelelo ezinje:

• Chaza isisu;
• Yandisa ubunzima bemisipha emathangeni;
• Yomeleza umva;
• Ukunciphisa i-cellulite ezinqeni nasemilenzeni.

Ukongeza, imithambo ye squat iphucula imeko yomzimba kwaye inegalelo ekumeni okuhle komzimba, okunokwenziwa ejimini okanye nasekhaya.

6 ezona squats zibalaseleyo zokukhazimla

Kukho iintlobo ezininzi ze squats ukomeleza iiglute. Ezona zixhaphakileyo zezi:

1. Isikwere esilula

Uqeqesho

20 x Umthambo 3 + 15 x Ukuzilolonga 4

Phumla 2 imizuzu

15 x Umthambo 5 + 20 x Umthambo 6

Ubunzima boqeqesho kufuneka bonyuswe ngokuqhubekekayo kwaye, ngokomthamo womntu, ukwandisa okanye ukunciphisa inani lokuphindaphinda kunye noluhlu lomsebenzi ngamnye okanye ukulungelelanisa umthwalo wezixhobo ezisetyenzisiweyo.

Ekupheleni koqeqesho kubalulekile ukolula izihlunu esele zisebenzile ukulungiselela ukubuyela kwimeko efanelekileyo. Jonga ukuba ungayenza njani: Ukolula imithambo yemilenze.