Ukwahluka kweSquat esitsha onokuthi wongeze kwi-Butt yakho yokuSebenza

Umxholo

• Indlela yokwenza
• Yintoni ongamele uyenze
• Indlela yokuqhubela phambili
• Uyilungisa njani
• Uphengululo lwe

Ama-squats yenye yezo zivivinyo ezinokwenziwa ngeendlela ezibonakala zingenasiphelo. Kukho isikhafu esahluliweyo, umpu squat, isumo squat, squat jump, squat squat, single-leg squat-kwaye uluhlu lwe squat umahluko luyaqhubeka ukusuka apho.

Kwaye usithembe, i-squat endala (kunye nazo zonke izihlobo zayo) ayiyi ndawo kungekudala. I-squat ibambelele kulo ixesha elide ngesizathu esihle-iyasebenza. Ayisiyiyo enye yezona zinto zibalaseleyo ekubunjweni kwebhola, ukuphakamisa glute, ukuhambisa iitoni, kodwa ii-squats ngokwenyani ngumzimba opheleleyo. Uvula i-core yakho ukuze ugcine isifuba sakho siphakanyisiwe kwaye sime nkqo, utshisa ii-quads zakho njengoko usezantsi kwindawo yakho, kwaye unokongeza ezinye ii-dumbbells ukuze usebenze umzimba wakho ongaphezulu. (Yongeza intshukumo ukuya nakweyiphi na indawo yokuqeqeshelwa ukujikeleza umzimba ngokupheleleyo ukuze kutshiswe amanqatha.)

Kodwa kanye xa ucinga ukuba uza kubazi bonke abahlali, kungena uqeqesho lwe-ACE kunye neNike u-Alex Silver-Fagan kunye ne-squat squat. Mjonge ukuba enze intshukumo kwiposti yakhe ye-Instagram apha. (Ewe, unokuphinda atyhalele ezinye ezitsala phezulu.)

Yintoni i-squat squat, ubuza? Siza kuvumela uAlex, oyile umceli mngeni we-30-Day Squat Challenge, akubonise indlela eyenziwe ngayo, kutheni le nto kufuneka uyongeze kwizinto zakho ezinje ngezolo, kunye nendlela onokwazi ngayo ukuhamba ukuba awukabikho okwangoku.

Indlela yokwenza

1. Qala ukuma uze ugobe elinye idolo ukuze ubambe unyawo emva kwakho ngesandla esichaseneyo. Unokuzama nokusebenzisa icala lakho elifanayo kumceli mngeni ongaphezulu. (Kanye njengokuba wolula ii-quads zakho.) Yandisa enye ingalo ephambi kwakho ulungelelanise.

2. Thoba kancinci umlenze omileyo uze wehle ezantsi de ubethe amadolo emhlabeni. Qhuba isithende semilenze yokuma ubuyele ekumeni.

Yintoni ongamele uyenze

Ukubethelela uhlobo olufanelekileyo lwe-shrimp squat kunokuba nzima, ngakumbi ukuba usebenza ngamandla akho kunye nokuguquguquka, kodwa iSilver-Fagan ithi ukungqiyama kakhulu phambili okanye umva kakhulu yeyona mpazamo ixhaphakileyo ukuyiphepha.

Indlela yokuqhubela phambili

Awukafiki ncam? Zama le mithambo ithi iSilver-Fagan ithi inokukunceda ukuqeqesha umzimba wakho kunye nokufumana izihlunu oza kuzidinga ukwenza squat squat.

Isikwati esiqhelekileyo: Lawula i-squat esisiseko ngaphambi kokuba uqhubele phambili. Jonga ifom yakho ngezi zalathisi.

Yahlula squat: Yiya kulo msebenzi ukuze uziqhelanise nokubeka ubunzima bomlenze omnye njengoko uhleli. (Le ntshukumo ikwabonisa la mpompo wamadolo.)

I-squat eqhekezayo emxinwa: Injongo yokufumana idolo lakho elingasemva kufutshane nesithende sakho sangaphambili ukuze ulinganise ukuma okumxinwa kwe-shrimp squat.

Ukubuyisela umva: Ngokuthembela emlenzeni wakho wangaphambili ngenkxaso kunye nozinzo, umzimba wakho uya kuqhelana nezihlunu ekuya kufuneka uzisebenzisele squat shrimp.

Uyilungisa njani

Olu hlengahlengiso lunokunceda i-shrimp squats yakho ukuba yenze kube lula (ukuze ukwazi ukugxila ngakumbi kwifom kwaye unciphise ukungxama ukuhamba) okanye kubenzima ngakumbi (ukuze ukwazi ukuzibona nzulu).

Uxinzelelo: Beka amanyathelo okanye ingqokelela yemiqamelo emva kwakho ukunciphisa uluhlu lokuhamba.

Ukuqhubela phambili: Bamba unyawo lomlenze ogobileyo ngezandla zozibini ukuze usebenze ngaphakathi kuluhlu olukhulu lokuhamba.

Uphengululo lwe