Ndizicel 'umngeni ngokwam kwiiNtsuku ezingama-30 zamaQela anesisindo ... Nantsi into eyenzekileyo

Umxholo

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• Umceli mngeni weentsuku ezingama-30 weskat ufuna ngaphezu kweesquat
• Nantsi into ethethwa ziingcali malunga nokongeza ii-squats ezinobunzima
• Uyenza njani i-squash squat
  
• Nantsi indlela iiveki zam ezine ezihambe ngayo
• Iveki yokuqala: Ukufumanisa iindawo zam ezibuthathaka kunye nokuqinisa ifom yam
• Iveki yesibini: Ukuyithatha ngesikwere esinye ngexesha
• Iveki yesithathu: Ukunyusa ubunzima kunye nokuziva womelele
• Iveki yesine: Ndiziva ndithembele ngakumbi
• Ukuphela kovavanyo
• 3 Ihamba ukomeleza ubuqaqawuli

Isikwere sesona sixhobo siqhelekileyo sokwakha ubuthongo bokuphupha kodwa ii-squats zodwa zinokwenza okungako.

 

I-CrossFit yijam yam, i-yoga eshushu ngumsitho wam wangeCawa, kunye nokubaleka kweemayile ezi-5 ukusuka eBrooklyn ukuya eManhattan sisithethe sam sangaphambi kwebrunch. Ndilungile. Ndiyasebenza. Kodwa ndiyayithiya i-bum yam-bendihlala ndinayo.

Yibhamu eyayibizwa ngokuba “ngamathambo kakhulu,” ibum endandihlekiswa ngayo kwibanga nakwisikolo samabanga aphakamileyo (“Iphi i…?”), Kwaye oko ukungabikho kwayo kuye kwacaca ngakumbi xa ndiqala uqeqesho lwamandla rhoqo ii-biceps, amagxa, kunye ne-triceps igcwalisiwe. "Yakhelwe phantsi," indawo yam yokuzivocavoca ihleka.

Ke, ngenye imini ndandiyithiyile i-tuchus yam ngokuvakalayo xa umhleli wam endicebisa ukuba ndizame i-20 squats ezinobunzima yonke imihla. Uye wacinga ukuba ndingabaleka ndisebenze yonke imihla kangangeeveki ezimbini, ndingatsiba ithuba lokufumana i-rounder, i-juicier booty- kwaye ndenzile.

Emva kweentsuku ezingama-30, ubuqaqawuli bam bomelele kwaye ukunyamezelana kwezihlunu ezandleni zam ngokuqinisekileyo kuphuculwe kuyo yonke loo kettlebell ibambeleyo. Ndizakhele amandla amancinci okwenza ama-squats angama-600 ngaphezulu kwenyanga. Izikwere zangaphambili nezangasemva ekufuneka ndizenzile ngexesha leCrossFit nazo zilula kuba ndigxile kwifom yam kwaye ndigcina izithende zam phantsi.

Umhlobo wam ejimini (enomqolo ngokulinganayo emva kwakhe) ukhwaze ngokuhlekisa, "Ndiyalibona igxalaba lokuphanga, GK!"

Ngelixa ndinokungakwazi ukuqhubeka nokuqhekeka kwemihla ngemihla kwegoblet squat (njengeCross Fitter, sele ndizivuzile izibonelelo ze squats ezisisiseko), kuninzi endikufundileyo malunga nefom, isiseko, kunye nendlela yokuthatha squats ukuya kwinqanaba elilandelayo ukusuka lo mngeni. Ukuba wakhe ixhoba lakho kwasekuqaleni, nantsi into ekufuneka uyazi:

Umceli mngeni weentsuku ezingama-30 weskat ufuna ngaphezu kweesquat

U-Alena Luciani, MS, CSCS, Pn1, umsunguli we-Training2xl wayenza yacaca into yokuba ukongeza ubunzima i indlela yokuhlaziya ii squats zakho eziqhelekileyo. Ukomeleza ukuphanga kwakho kuza nezibonelelo zokwenyani. Amagqabantshintshi omeleleyo enza okungaphezulu kakhulu kunokwenza ukuba isinqe sakho sibonakale sincinci kwaye ukuphanga kwakho kujongeka kumangalisa kwibhanti yeebhulukhwe okanye ijini. Baye baphucule isantya, ubugorha, amandla, kunye nokukhusela umngcipheko wokulimala okunxulumene nomqolo wakho, utshilo uLuciani.

"I squats zijolise ikakhulu kwi gluteus maximus. Kodwa ubuqaqawuli bakho buneminye imisipha emibini ebizwa ngokuba yi-gluteus medius kunye ne-gluteus minimus. Uya kudinga ukuzilolonga zontathu ukuze ubone iziphumo ozifunayo, utshilo uLuciani.

Ukwenza kusebenze ngokupheleleyo kwaye wakhe yonke into ethinjiweyo, uya kudinga inkqubo yokuziqhelanisa ebandakanya imithambo eyahlukeneyo enje:

• isinqe
• idonki iyakhaba
• ukubulala
• ukuphakamisa umlenze osecaleni
• imiphunga

Nangona kunjalo, ukuba awuyongxaki yomzimba, okanye ufuna nje ukugxila kwi squats zakho, icebo endizamile sisiqalo esihle. Kulula ukuzibophelela (kuba ngubani ofuna ukwenza i-100 squats yonke imihla), yakha ingqokelela enomtsalane, ingalo, kunye namandla omqolo, kwaye ihambisa ekuphakamiseni izinto, ingakumbi ukuba umtsha kwisikwati.

Nantsi into ethethwa ziingcali malunga nokongeza ii-squats ezinobunzima

Iingcebiso zikaLuciani zokongeza ii-squats ezinobunzima kwindlela yakho yesiqhelo:

• Yenza isipikili somzimba wokuqala.
• Yongeza ubunzima onokuthi ubenze ubuncinci kwi-10 reps kuyo.
• Ukuba unokufikelela kumqeqeshi, mabenze bajonge ifom yakho.
• Sukwenza nje squats.
• Qhubeka ukongeza ubunzima xa i-squats iqala ukuziva ilula kakhulu.

Enkosi kwiCrossFit, bendine squats zomoya kwaye ndinesisindo somqolo emva. U-Luciani undinike ezantsi kwezinye iiyantlukwano ezinesisindo kwaye ndaye ndagqiba kwelokuba ndijolise ngqo kwi-goblet squat.

Uyenza njani i-squash squat

1. Bamba i-kettlebell okanye i-dumbbell kwizandla zozibini kwinqanaba lesifuba kwaye ume ngeenyawo zakho ububanzi bamagxa ububanzi ububanzi begxalaba.
2. Yima ubude kwaye ubambe ingqokelela yakho, emva koko yeka i-butt yakho umva kwaye usihla xa ugcina isifuba sakho siphezulu, uhleli emva kwizithende zakho ngaphandle kokuhambisa ubunzima bakho phambili kwiibhola zeenyawo zakho.
3. Ukuqhuba ngezithende zakho, buyela kukuma kwaye unike ukukhanya kwakho. Yiyo i-1 rep.

Nje ukuba ndizinzile kwi-goblet squat, uLuciani wandinceda ukuba ndicwangcise esi sicwangciso seeveki ezine sokuqinisekisa ukuzuza kwam okuphangiweyo:

Iveki	Isicwangciso se squat
1	Iiseti ezi-2 zezikwere ezilishumi ngomzuzu omnye wokuphumla, i-35-lb kettlebell
2	Iseti ye-squats ezingama-20, i-35-lb kettlebell
3	Iiseti ezi-2 zezikwere ezilishumi ngomzuzu omnye wokuphumla, i-42-lb kettlebell
4	Iseti ye-squats ezingama-20, i-42-lb kettlebell

Ngezikhumbuzo zemihla ngemihla ezibekelwe u-2: 00 emva kwemini (ndisebenza ekhaya kwaye ndinendawo yokuzivocavoca kwindawo endihlala kuyo, ngenxa yoko iseshoni yasemini yayiyikhefu elihle emsebenzini wam), ndaya kuwo. Ngokwenene.

Cue up "Miss New Booty" kwaye ufunde ukuze ufunde ngendlela umceli mngeni wam monthlong uhambe ngayo nokuba andiyidlali impango yamaphupha am.

Nantsi indlela iiveki zam ezine ezihambe ngayo

Iveki yokuqala: Ukufumanisa iindawo zam ezibuthathaka kunye nokuqinisa ifom yam

Izikwere zebhokhwe zalatha indlela ezibuthathaka ngayo kunye nokuthamba kwamathanga am ngaphakathi, i-hip flexors, kunye namaqatha. Isinqe sam esomeleleyo senza ukuba kube nzima ukuhambelana nomgangatho, ke kwiveki yokuqala kuye kwafuneka ndiqhelane noburhabaxa obutofotofo.

Ngokuqinisekileyo yayingeyiyo nje imigcobo yam ethatha ukubetha. Ndamangaliswa ngamanye amaqela emisipha la squats avukayo: ii-quads zam kunye nomxholo ngokukodwa! Ukuthetha inyani, uLuciani ukhankanya: "Izikwele ezilayishwe ngaphambili ngumsebenzi omkhulu wee-quads, undoqo kunye nomqolo ongaphezulu."

Kwaye emva kokuthumela ividiyo kaLuciani kwitshekhi yefom emva kosuku lwam lokuqala, wabonisa ukuba izithende zam zihlala zivela emhlabeni xa ndityhala. Uye wandicebisa ukuba ndigxile kakhulu ekutyhaleni umgangatho ngezithende zam xa ndiqhuba ndiye phezulu ukulungisa le meko. Emva kokudlala ngokuma, ndibone kulula kakhulu ukugcina ifom elungileyo xa ndenza i-squats ndingenazihlangu, uLuciani aqinisekisa ukuba ikhuselekile ngokupheleleyo.

Ingcebiso yepro: Ukuba awunayo umqeqeshi onokujonga ifom yakho, thatha ividiyo ye squats zakho kwaye uzidlale kwakhona. Unokuphinda uhlalutye ifom yakho ngexesha lokwenyani xa usiya phambi kwesipili kwindawo yokuzivocavoca.

Iveki yesibini: Ukuyithatha ngesikwere esinye ngexesha

Ukutshintsha ukusuka kwiiseti ezimbini ze-10 ukuya kwi-1 iseti ye-20 yayinobuqhetseba ngokwasemzimbeni, ngakumbi ezo squats zokugqibela zine kwiseti yesibini. Kwakunzima nasengqondweni kuba bonke abo baphindayo baqala ukuziva ngathi baphinda into enye.

Ukuzigcina ndigxile ngexesha lokuzilolonga, ndaqala ukubala ukuphinda-phinda ngokuvakalayo, nto leyo eyanceda i-squat nganye yaziva njengebhokisi ekufuneka ndiyijongile kuluhlu lwezinto ekufuneka ndizenzile (kwaye ndiyathanda ukwenza uluhlu). Ndiqinisekisile nokuthumela umyalezo kwiqela lomhlobo wam yonke imihla ukunceda ukuzibamba noxanduva.

I squats zijolise ikakhulu kwi gluteus maximus. Kodwa ubuqaqawuli bakho buneminye imisipha emibini ebizwa ngokuba yi-gluteus medius kunye ne-gluteus minimus. Uya kudinga ukuzilolonga zontathu ukuze ubone iziphumo ozifunayo.
-Alena Luciani, MS, CSCS

Iveki yesithathu: Ukunyusa ubunzima kunye nokuziva womelele

Ngeveki yesithathu, ndandikulungele ukujongana nobunzima obunzima. "Uyazi ukuba ulungele ukunyuka ubunzima xa ii-reps ezimbini zokugqibela zeseti nganye zingasekho mngeni mkhulu," utshilo uLuciani. Ngelixa ndiziva ngokuqinisekileyo iiponti ezingama-7 ezongezelelweyo ze-kettlebell yam engama-42 eepawundi, andibonakalanga buhlungu kubunzima obongeziweyo.

Elona candelo lililo kukuba ukuphela kweveki yesithathu, kwakungasekho mfuneko yokuba nexhala kakhulu malunga nefomu yam. Izithende zam ziyeke ukuza emgangathweni kwaye ndaye ndatyhala amadolo ngaphandle xa ndiphendula.

Iveki yesine: Ndiziva ndithembele ngakumbi

Khange ndiyazi kakuhle kude kube sekupheleni kweveki yesine kodwa ii-squats zam zaziva zilula kakhulu kunokuba zazinjalo ngeveki yokuqala, nangona ndandinyukile ngobunzima. Kwaye andiziva ndomelele kuphela, ndayijonga.

Umhlobo wam ejimini (enomqolo ngokulinganayo emva kwakhe) ukhwaze ngokuhlekisa, "Ndiyalibona igxalaba lokuphanga, GK!" omnye umhlobo uphindile, "Kakhulu, ixhoba lakho lijongeka liphakanyisiwe okanye ikhona into."

Emva kweklasi xa ndifika ekhaya, ndanxiba ibhulukhwe endiyithandayo okokuqala ukusukela oko kwaqala ulingo, kwaye kwafuneka ndivumelane nabo… impango yam yayinkulu ngokuqinisekileyo. Ihlala ilungile kwiibhulukhwe zam - bendingenguye umphangi weKardashian ngebali lempumelelo ngobusuku obunye - kodwa umva wam ubomelele ngokuqinisekileyo. Ngokucacileyo, ndinqwenela ukuba ndicinge ukuthatha umlinganiso wangaphambi kunye nasemva kokuhamba, kodwa ndiyakuqinisekisa ukuba iziphumo zovavanyo zejean azinakuphikiswa.

Ukutshiswa kweebhutsi Umzimba wakho utshisa iikhalori ezininzi ukugcina izihlunu ezinomzimba kunokuba kunjalo ukugcina izicwili ezinamafutha. Oko kuthetha ukuba ubunzima bunokunceda ukuzisa kwi-butt eyomeleleyo, ukukhawuleza kwemetabolism, kunye neekhalori ezingakumbi ezitshisiwe imini yonke.

Ukuphela kovavanyo

Ukubhiyozela izimvo zabahlobo bam kunye nesiphelo sam esiphakamileyo kancinci, ndadanisa indlela yam ndaya kulululemon ukuya kuthenga ibhulukhwe ezimnyama zokuzilolonga. Ndingasenomsebenzi ekufuneka ndiwenzile ngaphambi kokuba ndizive ukuba iipesenti ezili-100 zikhululekile ukuhamba kuzo kwindawo yam yokuzivocavoca kodwa ndiyathanda ukuzinxiba kwindawo yokuhlala kwaye ndiyayithanda indawo endiyiphuculeyo xa ndizijonga esipilini esigcwele kwigumbi lokuhlambela.

Ukuba uzama nawuphi na umceli mngeni weentsuku ezingama-30, ndincoma ukuba uwutshintshe emva kwenyanga. U-Luciani undixelele ukuba emva kweeveki ezine zokusebenzisa imithambo efanayo, ukubengezela kwakho kuya kuhambelana nesiqhelo kuyeke ukukhula. Ngelo xesha, kuya kufuneka utshintshe imithambo yokubonelela ngesixhaso esitsha sokwakha izihlunu.

Nditshilo, uLuciani uthe kufuneka ndizame ukuqhubeka nokudibanisa i-goblet squats (okanye enye i-squat elayishwe ngaphambili njengee-squats zangaphambili) ubuncinci kube kanye ngeveki kwindlela yam yokugcina amandla endiwakhileyo (ukusuka kwisikwere esixineneyo esingama-600 !) ngaphezulu kwenyanga. Ngubani owaziyo, mhlawumbi ndiza kugcina i-2: 00 pm yokuqeshwa kwam edolophini kunye nejimu esezantsi kwigama lokuzithemba okungasemva.

3 Ihamba ukomeleza ubuqaqawuli

UGabrielle Kassel ngumdlalo wombhoxo, osebenza ngodaka, odibanisa iiprotein-smoothie, ulungiselela ukutya, iCrossFitting, umbhali wezempilo oseNew York. Uye wangumntu wakusasa, wazama umceli mngeni we-Whole30, watya, wasela, waxukuxa, wahlikihlwa, wahlamba namalahle- konke egameni lobuntatheli. Ngexesha lakhe lokuphumla, unokufunyanwa efunda iincwadi zokuzinceda, ukucofa ibhentshi, okanye ukuziqhelisa. Mlandele phambili I-Instagram.