Iindlela ezi-3 zokwenza i-squat Thrust

Umxholo

• Ushwankathelo
• Indlela abasebenza ngayo
• Uyenza njani i-squat thrust
• Kwibhasari esisiseko:
• Yongeza i-pushup okanye utsibe
• Yongeza iidumbbells
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Unokubabiza ngokuba yi-squat thrusts okanye burpees - kodwa akunakulindeleka ukuba ubize umthambo owuthandayo. Inyani yile, i-squat thrashes icelomngeni. Kodwa yile nto eyenza ukuba baphumelele.

“Abaqeqeshi bayabathanda. Kodwa abantu bayabacaphukela, utshilo uSarah Bright, umqeqeshi oqinisekisiweyo kunye nomqeqeshi weqela ovela eMidtown Athletic Club eChicago.

UBright uthi i-burpees lukhetho olukhethwe ngumqeqeshi kuba, "ziyasebenza, azidingi zixhobo, kwaye ziguqulwa ngokulula kumanqanaba omzimba amaninzi."

Indlela abasebenza ngayo

Indoda egama linguGqirha Royal H. Burpee yenze umthambo njengovavanyo lokuqina komzimba kumalungu omkhosi. "Siyisebenzisa ngoku ukwakha amandla omzimba kunye nokunyamezela, kunye nokuqeqesha abantu ukuba basebenze kwizinga eliphezulu lentliziyo (kufuphi nomda we-lactate)," kuchaza uBright.

Ukusebenza kweli nqanaba akupheleli nje ekutshiseni iikhalori ezininzi, “kodwa kukonyusa nokusebenzisa kakhulu i-oksijini emva kokusebenzisa (i-EPOC) ebangela ukuba uqhubeke nokutshisa ii-calories ezingakumbi emva kokuba uyekile ukwenza umthambo, kwaye iyaqhubeka isenza njalo kangangeeyure ezininzi. ”

Ngamanye amagama, i-squat thrusts ikuvumela ukuba uvune uninzi lwezibonelelo zazo zombini i-cardio kwaye uqeqesho lokomelela.

Uyenza njani i-squat thrust

Ngenxa yokuba bengadingi sixhobo kwaye akukho zakhono zikhethekileyo, unokwenza i-squat thrush ekhaya.

Kwibhasari esisiseko:

1. Yima iinyawo zakho ububanzi bamagxa ngaphandle neengalo zakho emacaleni akho.
2. Ngezantsi kwindawo ye squat kwaye ubeke izandla zakho phantsi.
3. Khaba okanye unyathele imilenze yakho endaweni yeplanga.
4. Tsiba okanye unyathele imilenze yakho phambili ukuze ubuyele kwindawo ehleliyo.
5. Buyela kwindawo yokuma.

Ingakhangeleka ilula, kodwa emva kokwenza ezininzi kwezi zilandelelana ngokukhawuleza, uya kubona umceli mngeni wokuqhutywa kakuhle kweskat.

Xa ii-burpees ezisisiseko zifumana lula, zama ezi nguqu:

Yongeza i-pushup okanye utsibe

Xa uphantsi kweplank position, yongeza i-pushup ngaphambi kokuba uzise iinyawo zakho phambili kwi-squat. Xa usiza kukuma, yongeza ukutsiba, kwaye uphinde ubuye ezantsi kwisikwere ukuze uphendule kwakhona.

Yongeza iidumbbells

Ukuqaqamba kukwacebisa ukongeza iseti yeedumbbells ezikhanyayo kwisandla ngasinye ukonyusa ukuxhathisa. Fumana ezinye apha.

Xa ubuyela kwindawo yokuqala ekupheleni kweburpee yakho, bonyusele kwindawo ephezulu yokushicilela ukuze usebenzise iingalo namagxa akho.

Yise kude

Nokuba injongo yakho yokugqibela yomzimba kukuthoba umzimba okanye ufumane amandla, i-squat thrust kunye nemiceli mngeni eyahlukeneyo inokukunceda.

Ukuba i-burpee esisiseko icelomngeni kakhulu, unokuyihlengahlengisa kwelinye icala. Uqaqambile ucebisa ukuba usebenzise inyathelo okanye iqonga phantsi kwezandla zakho endaweni yokuya emgangathweni. Oku kukuvumela ukuba ungene ngokulula kwindawo yesiqhelo yesquat ngaphandle kokuzityhala kakhulu ekuqaleni.