Zingaphi ii squats ekufuneka ndizenzile ngosuku? Isikhokelo saBaqalayo

Umxholo

• Uqala njani
• 1. Isikwere esisisiseko
• 2. Isikwere esine curtsy
• 3. Indawo yokwahlulahlula
• 4. Ibhotile yomgxobhozo
• Ufuna ngaphezulu? Zama umceli mngeni wethu weentsuku ezingama-30
• Izinto ekufuneka ziqwalaselwe
• Umgca wezantsi
• 3 Ihamba ukomeleza ubuqaqawuli

Uqala njani

Izinto ezintle ziza kwabo baxakekileyo.

Ayizukufaka isikwere kuphela ukubumba ii-quads zakho, i-hamstrings, kunye ne-glutes, ziyakunceda ibhalansi yakho kunye nokuhamba, kwaye wandise amandla akho. Ngapha koko, uphononongo lwango-2002 lwafumanisa ukuba okukhona usizi lwakho lusiba nzulu, kokukhona kuya kubakho ukusebenza kwamaqhuqhuva akho. Uqinisekile kodwa?

Xa kuziwa ekubeni zingaphi i-squats ekufuneka uzenzile ngosuku, akukho nombolo yomlingo-ixhomekeke ngokwenene kwiinjongo zakho. Ukuba umtsha ekwenzeni i-squats, jolisa kwiiseti ezi-3 ze-12-15 ze-reps ubuncinci zohlobo olunye lwe-squat. Ukuziqhelanisa neentsuku ezimbalwa ngeveki yindawo entle ongaqala kuyo.

Apha ngezantsi, senze imephu ye-squat esisiseko kunye neenguqu ezintathu zayo ukuze ufike emsebenzini.

1. Isikwere esisisiseko

Unokuba nzima ukuba ufumane umthambo osisiseko ngaphezu kwesiseko esisisiseko. Xa yenziwe ngokufanelekileyo, ibandakanya izihlunu ezikhulu emzimbeni ukubonelela ngezibonelelo ezininzi ezisebenzayo kunye nobuhle. Kwimeko apho ubuzibuza, squats ziya ngokuqinisekileyo nceda uphakamise kwaye ujikeleze impundu yakho.

Ukuhamba:

1. Qala ngokuma iinyawo zakho zibanzi ububanzi begxalaba, uphumle iingalo zakho phantsi emacaleni akho.
2. Ngelixa ubamba ingqokelela yakho kwaye ugcina isifuba sakho sinyukile kwaye intamo ingathathi hlangothi, gobisa amadolo wakho kwaye unyanzelise isinqe sakho ngokungathi uza kuhlala esitulweni. Iingalo zakho kufuneka ziphakame phambi kwakho ukuze zifane nomgangatho.
3. Xa amathanga akho ehambelana nomgangatho, nqumama. Emva koko tyhala izithende zakho emva kwindawo yakho yokuqala.

2. Isikwere esine curtsy

Eyona nto uyithandayo ekujoliseni i-glutes, i-curtsy squats iya kuziva u-AF umnandi.

Xa ungankqonkqoza eli-10 kwicala ngalinye ngaphandle kokophula ukubila, nyusa umdlalo wakho ngokubamba idumbbell esandleni ngasinye.

Ukuhamba:

1. Qala ngokuma kunye neenyawo zakho ububanzi bamagxa. Bamba iingalo zakho kwindawo efanelekileyo. Ungaziphumlisa izandla zakho esinqeni okanye uzigcine emacaleni.
2. Ngomxholo oqinileyo, buyela ngaphesheya kunye neenyawo zakho zokunene kude kube yilapho ithanga lakho lasekhohlo lifana nomgangatho. Qinisekisa ukuba isifuba sakho kunye nesilevu zihlala zimile kuyo yonke le ntshukumo.
3. Emva kwekhefu elifutshane, tyhala uye kwisithende seenyawo zakho zekhohlo ezityaliweyo kwaye ubuyele kwindawo yakho yokuqala.
4. Phinda, kodwa ubuye umva ngonyawo lwakho lwasekhohlo endaweni yoko. Xa ugqibezela eli cala, ugqibile enye rep.

3. Indawo yokwahlulahlula

Ngokufana ne-lunge, i-squat yokwahlulahlula ifuna indawo yokwahlulahlula, ukwahlula umlenze omnye ngexesha. Oku kuyakufuna ibhalansi engakumbi, ke jolisa kakhulu kuloo nto xa ushukuma.

Ukuhamba:

1. Qala kwisimo esibanzi esibanzi, kunye nomlenze wakho wasekunene ngaphambili kunye nomlenze wakho wasekhohlo ngasemva.
2. Gcina iingalo zakho phantsi emacaleni akho. Ukuba ufuna umceli mngeni ongezelelweyo, bamba i-dumbbell ekhanyayo kwisandla ngasinye.
3. Ngelixa ugcina isifuba sakho siphakamile kwaye ungaphakathi ubotshiwe, guqa amadolo de idolo lakho lasekhohlo lichukumise umhlaba kwaye ithanga lakho lasekunene liyafana nomgangatho. Qinisekisa ukuba idolo lakho lasekunene alidluli kwiinzwane zakho.
4. Emva kwekhefu elifutshane, buyela kwindawo yakho yokuqala. Phinda inombolo oyifunayo yemilenze yasekunene, emva koko utshintshe ukugxadazela ukugqiba umlenze wakho wasekhohlo.

4. Ibhotile yomgxobhozo

Amandla kunye nomqeqeshi wobume uDan John wenze le ntshukumo yokunceda abantu abanengxaki yokufumana i-squats okanye amava entlungu ngexesha lokuhamba kwe-squat esisiseko.

Izixhobo: Idumbbell. Qala ukukhanya ngeepawundi ezili-10 ukuba usaqala.

Ukuhamba:

1. Qala ngokubamba i-dumbbell yakho ngesiphelo esinye, ukuvumela esinye isiphelo ukuba sixhome emgangathweni, izandla zakho zitywikiwe.
2. Ngeengqiniba eziguqulweyo, bamba i-dumbbell kakuhle phambi kwakho, uchukumise isifuba sakho. Ukuma kwakho kufuneka kubanzi kwaye iinzwane zakho maziboniswe.
3. Gobisa amadolo akho kwaye uqale ukutyhala isinqe sakho umva, ugcine i-dumbbell imile. Gcina intamo yakho ingathathi hlangothi kwaye ujonge ngqo phambili. Ukuba uluhlu lwakho lwesindululo luyakuvumela, amathanga akho anokungena nzulu kunokudibana nomgangatho.
4. Emva kwekhefu elincinci, tyhala izithende zakho kwaye ubuyele kwindawo yakho yokuqala.

Ufuna ngaphezulu? Zama umceli mngeni wethu weentsuku ezingama-30

Emva kokuba uluqonde olu tshintsho lwe squat, nyusa umdlalo wakho ngale ngxaki yeentsuku ezingama-30. Khumbula, iseti eyi-1 kufuneka ilingane malunga ne-12-15 reps xa uqala. Uyakube usenza iiseti ezi-3 ze-squat echaziweyo-ke thatha amanzi akho kwaye uzilungiselele.

Ukuzivocavoca ngamandla aphezulu, ungongeza ii-reps ezimbalwa okanye ubambe ezinye iidumbbell xa ubetha iveki yesi-3, okanye usuku lwe-15.

Izinto ekufuneka ziqwalaselwe

Qinisekisa ukuba ufudumale ngaphambi kokuba uqale ukuqhekeza. Ukwenza ubuncinci imizuzu eyi-10 ye-cardio kunye nemizuzu emi-5 yokolula kuya kuyikhulula imisipha yakho, kwandise uluhlu lwakho lokuhamba, kwaye kuncede ukuthintela ukwenzakala.

Inani leeskwati ekufuneka uzenzile alinanto yakwenza nesini sakho nayo yonke into enokuyenza kwinqanaba lakho lokuqina. Yikhumbule imida yakho kwaye uqiniseke ukuba ifom yakho iqinile ngaphambi kokuba ungeze i-reps eyongezelelweyo okanye ubunzima.

Nangona i-squats ingumthambo osebenzayo ngokumangalisayo, ayisiyiyo isiphelo-sayo yonke into. Ukuzibandakanya kulawulo lomzimba opheleleyo-kunye nokutya izinto ezilungileyo kwiindawo ezifanelekileyo-kuya kukunika ezona ziphumo zihle.

Umgca wezantsi

Njengomntu oqalayo, ukuqhekeza iiseti ezi-3 ukuya kwezi-12 ukuya kwezi-12 ukuphindaphinda amatyeli aliqela ngeveki kuya kuba sendleleni yakho ukuya kumandla ngakumbi kunye nejini epheleleyo. Bafake kwinkqubo yokuziqhelanisa kakuhle kwaye ujonge iziphumo!

3 Ihamba ukomeleza ubuqaqawuli

UNicole Davis ngumbhali osekwe eBoston, umqeqeshi oqinisekisiweyo we-ACE, kunye nomthandi wezempilo osebenzela ukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Ifilosofi yakhe kukwamkela amagophe akho kwaye wenze ukulunga kwakho-nokuba yeyiphi na! Wayebonakalisiwe kwimagazini ye-Oxygen "Ixesha elizayo loQeqesho" kwiphepha likaJuni 2016. Mlandele kwi-Instagram.