Izikwere: Iikhalori ezitshisiweyo, iingcebiso kunye nokuzivocavoca

Umxholo

• Iikhalori zitshisile ukwenza squats
• Indlela yokwenza squats
• Isiseko esisisiseko
• Iingcebiso nge squats
• Iikwere ezi-5 ukuzama
• Dumbbell squat
• Plié squat
• Yahlula squat
• Xhuma squat
• Iipulse ezikhulayo
• Ukuthatha

Ushwankathelo

Ama-squats sisiseko esisisiseko esinokwenziwa nangubani na ngaphandle kwezixhobo ezizodwa. Basebenza izihlunu emilenzeni kwaye banokukunceda ukwandisa amandla akho ewonke, ubhetyebhetye kunye nokulingana.

Ukuqhekeza kukwayintshukumo esebenzayo-abantu baxakekile ngelixa besenza imisebenzi yemihla ngemihla, njengokuphakamisa iibhokisi okanye ukudlala nabantwana. Zingaphi iikhalori ezitshiswayo? Kuxhomekeka kwinani lezinto.

Iikhalori zitshisile ukwenza squats

Ukufumanisa ukuba zingaphi iikhalori oza kuzitshisa ukwenza i-squats, kuya kufuneka uthathele ingqalelo ubunzima bomzimba wakho kunye nenani lemizuzu oyichitha uzilolonga, kunye nenqanaba lomzamo (wokuqina) kweseshini yakho yesikwere.

Ubungakanani baziwa ngokuba lixabiso. Umzekelo, ukuphumla kwindawo ehleli phantsi kunexabiso le-MET eli-1.

Iikhalori zitshisiwe ngomzuzu = .0175 x MET x ubunzima (ngokweekhilogram)

Ukufumana ixabiso le-MET, unokuqhagamshelana netafile ye-MET okanye uqikelele ixabiso ngokusekwe kwindlela oziva ngayo xa usenza umthambo:

• Ukuba uyakwazi ukuqhubeka nencoko ngelixa uhleli, kusenokwenzeka ukuba wenza lo msebenzi ngokukhanya ukuya kumzamo ophakathi. Oku kuya kukunika ixabiso le-MET ye-3.5.
• Ukuba ufumanisa ukuba uphelelwe ngumoya ngelixa usenza i-squats, umgudu wakho ngowomelele ngakumbi. Ixabiso le-MET linokunyuka ukuya kuthi ga kwi-8.0.

Nanku umzekelo wendlela yokusebenzisa le fomyula yomntu onobunzima beepawundi ezili-165 oye wenza imizuzu emi-5 yokuqina okunamandla:

Ukuguqula iipawundi kwiikhilogram, hlula inani leeponti ngo-2.2:

• 165 / 2.2 = 75

Xhuma ixabiso le-MET (8, squats high-intensity squats) kunye nenani leekhilogram (75) kwifomula:

• .0175 x 8 x 75 = 10.5

Ngoku thatha inani leekhalori ezitshisiweyo ngomzuzu (10.5) kwaye uziphindaphinde ngenani lemizuzu oyisebenzisileyo (5):

• 10.5 x 5 = 52.5

Ke, le fomyula ibonisa ukuba umntu onobunzima obuziikhilogram ezili-165 kwaye wenza imizuzu emi-5 yokuxinana okuphezulu utshise iikhalori ezingama-52.5.

Nanku umzekelo weekhalori ezitshisiweyo ngokusekwe kuhlobo lokuzilolonga kunye nobude bexesha.

Uluhlu lweekhalori zitshisiwe kumntu onobunzima obuziikhilogram ezili-140 (iikhilogram ezingama-63.5)

Indlela yokwenza squats

Xa zenziwe ngokuchanekileyo, i-squats yinto ekhuselekileyo. Izihlunu eziphambili ezichaphazelekayo zibandakanya i-gluteus maximus, i-hip flexors, kunye ne-quadriceps. Izihlunu zakho zesisu, amathole, imisipha kunye nomqolo osezantsi nawo ufumana ukuzilolonga okuhle.

Ifom eyiyo ibalulekile ekufumaneni uninzi lomthambo kunye nokuzikhusela ekonzakaleni.

Isiseko esisisiseko

Umzimba osebenzayo. Ingqondo yoyilo.

1. Qala ngokuma iinyawo zakho zibanzi ububanzi begxalaba, iingalo emacaleni akho.
2. Phefumlela ngaphakathi kwaye uguqe ngamadolo ngelixa ucinezela isinqe sakho ngasemva. Khupha izandla zakho phambi kwesifuba sakho. Kuya kufuneka uyeke ukuzithoba xa amathambo akho ephantsi kunamadolo akho.
3. Phefumlela ngaphandle xa ucinezela izithende zakho emgangathweni ukubuyela kwindawo yakho yokuma, iingalo emacaleni akho.

Iingcebiso nge squats

• Gcina isifuba sakho phezulu kunye nesinqe sakho umva ukuze uqiniseke ukuba umqolo wakho awuthathi cala kwaye ulungelelaniswe.
• Jonga ezantsi emadolweni akho xa ugcwele. Ukuba bandisiwe ngaphaya kweenzwane zakho, lungisa ukuma kwakho ukuze babe semgceni ongaphezulu kwamaqatha akho.
• Beka ubunzima bomzimba wakho kwizithende zakho, hayi iinzwane zakho, xa uphakamisa ukugcina ujoliso kumaqela emisipha afanelekileyo.

Iikwere ezi-5 ukuzama

Qala ngokuzazi kakuhle iziseko ngaphambi kokuba uye kwiinguqulelo. Unokwenza iiseti ezintathu zomthambo othile ophakathi kokuphindaphindwa kwesi-8 ukuya kwe-15. Ukusuka apho, ungasebenza ukuya kwenza iiseti ezingaphezulu eziphindaphindwayo ezili-15 ukuya kwezingama-20 (okanye nangaphezulu).

Dumbbell squat

Umzimba osebenzayo. Ingqondo yoyilo.

Ukongeza ubunzima bokuba simahla kwi-squat yakho kunokunyusa amandla akho emisipha. Ukuba umtsha kubunzima, qala ukukhanya; Kuya kufuneka ubambe ngokulula ifom echanekileyo xa usebenzisa ubunzima. Ungasoloko ukongeza iiponti ezininzi xa sele ukhululekile.

1. Qala ngeenyawo zakho ububanzi be-hip ngaphandle. Bamba i-dumbbell kwisandla ngasinye neengalo zakho zigobile. Ubunzima kufuneka bube ngaphantsi kwenqanaba lesilevu.
2. Phefumlela ngaphakathi njengoko uyehla kwiskwati sakho. Ingqiniba zakho zinokuchukumisa amadolo akho.
3. Exhale ekubuyeni kwakho kwindawo yakho yokuqala.
4. Phinda ugqibe ukuseta kwakho.

Plié squat

Umzimba osebenzayo. Ingqondo yoyilo.

I-plié yintshukumo ye-ballet yakudala. Xa zidityaniswe ne squats, iyanceda ukwenza ngcono izihlunu kumathanga akho angaphakathi. Unokwenza oku kwahluka kunye okanye ngaphandle kobunzima.

1. Qala ngeenyawo zakho ezibanzi kune-hip-distance ngaphandle, kwavela ama-degrees angama-45.
2. Inhale njengoko uhla kwi-squat - iinqumlo zakho kufuneka zibe ngaphantsi kweedolo.
3. Cinezela ubuqaqawuli bakho xa uphuma kwaye ucinezele izithende zakho kwindawo yakho yokuma.
4. Phinda ugqibe ukuseta kwakho.

Yahlula squat

Umzimba osebenzayo. Ingqondo yoyilo.

Unokujonga kwakhona amandla e-squat emlenzeni omnye ngexesha ngokungena kwindawo engaphezulu yelunge. Kwakhona, lo mahluko unokwenziwa kunye okanye ngaphandle kweedumbbells.

1. Qala ngolunye unyawo phambi kolunye kwindawo yokubopha. Iingalo zakho kufuneka zibe ngamacala akho.
2. Phefumla njengokuba uwise idolo lakho ngasemva emhlabeni kwaye uzise iingalo zakho ukuba zidibane esifubeni sakho.
3. Khupha kwaye ucofe iimpundu zakho njengoko ubuyela kwindawo yakho yoqobo.
4. Yenza ukuphindaphinda kwakho emlenzeni omnye ngaphambi kokutshintshela kwelinye.

I-Bulgarian split squat yenziwa ngendlela efanayo, kodwa umlenze wakho wangasemva uphakanyisiwe ebhentshini i-intshi ezininzi emhlabeni. Qala ngaphandle kobunzima de ufumane ibhalansi yakho.

Xhuma squat

Umzimba osebenzayo. Ingqondo yoyilo.

Ukongeza amandla amaninzi, zama iiplyometric. Izikwele zokutsiba azikhuthazwa kwabaqalayo. Babandakanya amandla anokurhafisa amalungu angaphantsi. Oko kwathethi, ukutsiba squats kunceda ukuphuhlisa amandla aqhushumbo kunye nesantya esinokunceda kwimidlalo eyahlukeneyo, ukusuka kwi-sprinting ukuya kwibhola ekhatywayo.

1. Qala kwisikhundla sakho esisisiseko se squat ngeenyawo zakho ububanzi benyonga ngaphandle kunye neengalo emacaleni akho.
2. Qhekeza phantsi kwaye uzise iingalo zakho emva kwakho.
3. Emva koko sule izandla zakho phambili kwaye utsibe uphume emhlabeni. Iingalo zakho kufuneka zibe ngaphezulu kwentloko yakho kwaye imilenze yakho yolulwe ngokuthe tye.
4. Mhlaba kwindawo ohleli kuyo kwaye uphinde uphinde ugqibe ukuseta kwakho.

Iipulse ezikhulayo

Umzimba osebenzayo. Ingqondo yoyilo.

Iipulat squat zibandakanya izihlunu zakho ngalo lonke ixesha uzenza. Banobunzima obuncinci kune-squats zokutsiba, kodwa bayaqhubeka nobunzima be-squat esemgangathweni.

1. Ngaphantsi kwe-squat eqhelekileyo kwaye uhlale phantsi. Qinisekisa ukuba umzimba wakho ongaphezulu awuxhomekekanga phambili kwimilenze yakho.
2. Phakamisa isihlalo sakho ikota yendlela yokuya kwindawo yakho yokuqala kwaye ubuye umva uye ezantsi kwindawo ohlala kuyo.
3. Gcina ukutsala imizuzwana engama-30 ukuya kumzuzu opheleleyo.

Unokudibanisa iipulses kunye ne-squats. Ngaphantsi kwe squat, yenza ukubetha okukodwa, emva koko utsibe emhlabeni. Mhlaba kwi-squat uze uphinde ubuye. Phinda kwaye wenze ezimbini ukuya kwezintathu kwimizuzwana engama-30 ukuya kwiseti enye yomzuzu.

Ukuthatha

Inani leekhalori oza kuzitshisa ukwenza i-squats linento yokwenza nobunzima bakho, ubunzulu, kunye nexesha lokuzenza.

Qalisa kancinci ukuba usaqala kwaye uqiniseke ukuba ujonge kwifom yakho ukuze usebenze izihlunu ezifanelekileyo kwaye uzikhusele ekonzakaleni. Nje ukuba ufumane i-hang of squats, ungazama enye okanye nangaphezulu kweenguqu ezininzi ukuze ufumane olona hlobo kuqeqesho lwakho.