Iindidi squats for glutes

inkcubeko Modern lisibeka umntu imigaqo, ngoko umbuzo ayikho ukuba umzimba anyuswe, okanye inani ubuncinane toned ayiqalisi kufuneka ukuba kuxoxwe. belly Saggy uphumile fashion, ngoko ke kungcono ukuba up nge obangela umdla uze wenze oko.

Squats - ukuze uphumelele

Akuthandabuzeki ukuba, uluntu lanamhlanje kunobuzaza kakhulu malunga nempilo yabo kunye nenkangeleko. Kukhuselekile ukuthi inkangeleko yomntu kudlala indima ebalulekileyo ingekuko kuphela kubomi bemihla ngemihla, koko nakwiindawo ubuhlobo ukusebenza. Kufanelekile, nto leyo eye sizibone kanobhala i-Bank, ilungu inkampani yokupapashwa, umphathi kunokwenzeka ngakumbi ukuba ukutsala uwine ingqalelo abaphulaphuli ngaphezu kokuba umntu eshinyeneyo raunchy, usithe-ekhangela kokunikeza iinkonzo. Kukwasebenza kwanjalo kuyo besini intle, kuba kaloku abaphathi kakhulu abaphumeleleyo nje abameli kwisiqingatha entle yoluntu.

Kweli nqaku, asiyi siziphendule ngalo mbandela, yenzani qethe elungileyo okanye embi. Siza kuxoxa indlela ukuya inyathelo ngqo. Kwaye makhe sibone ukuba njani kakuhle ahluze imilenze kunye ngeempundu.

Ukusetyenziswa ukuhlala-ups

Squats - le yeyona ndlela ilungileyo ukugcina kuphela ukomelela ngokubanzi, kodwa silahlekelwe amafutha kwemfuneko. Ngapha koko, lo msebenzi kubandakanya inani elikhulu zezihlunu ezinkulu umzimba. Indlela ukwakha izihlunu? It is a inzululwazi, yaye akukho mfuneko yokuba ukucinga ukuba kulula. Kukho iindlela ezahlukeneyo, kodwa yonke into enxulumene ngqo emzimbeni wakho, kufuneka kucelwe ngamnye.

Squats Zininzi mathuba HIV:

1. Ukuphucula ukusebenza intliziyo, imiphunga kunye nenkqubo kwegazi.
2. Nceda balahle fat kwemfuneko.
3. Ukuphucula imilo jikelele emzimbeni komzimba.
4. Yandisa unyamezelo.

Nangona kunjalo, kukho ezininzi olulandelenayo ezahlukeneyo, nto leyo enokubandakanya kwemilenze. Forms of the ukuhlamba ezahlukeneyo ukuze ukwazi nje ulahlekile kuzo. Kukho wahlala-ups, ezisetyenziselwa kuphela weightlifters, bodybuilders kufuneka ekuchopheni, Kakade, kukho ukuhlamba ekhethekileyo guys kunye namantombazana, kuba ingqalelo ngakumbi yokugqibela ihlawulwe ezimpundu kunokuba nokugalela kwemilenze.

Forms of the ezibanzi

Masiqale ngokuthi bafumane oko iintlobo wahlala-ups ezifanele ngamadoda, yaye yintoni esimele kusingathwa kuphela amantombazana.

Alithandabuzeki elokuba, abafana ukuhlawula ingqalelo engakumbi iingubo zabo, ukuze icace ngokupheleleyo; aya kuba yinto eqhelekileyo zihleli-ups kwaye, kakade, ukutsibela nge Nge. Enye into - amantombazana abo ngeempundu zokumpompa ngamanye amaxesha nje crazy, ngoko ndingathanda ukusizalisa ingqalelo ngakumbi kule sihloko.

Forms of the ukuhlamba ezimpundwini unam weighting (oku kuquka yonke imisebenzi ekufuneka wenziwe Nge, amatye, dumbbells, iiplasitiki). Kukho kwakhona ubonisa kule yinxalenye yomzimba inokwenziwa kunye ubunzima bayo.

Squats

Types Nge squats for glutes ezahlukahlukeneyo. Kufuneka kuqatshelwe ukuba kuphela kubulawa oluchanekileyo umthambo ethile uvelise oko akufunayo, oko kukuthi, ukwanda ubunzima kwiqela elinye izihlunu nje, nto leyo wathunyelwa intshukumo, kwakunye uthintele iingozi ezemidlalo. Ngoko ke, simele sibe ingqalelo ukusetyenziswa kwethekhinoloji.

squats Classic

Lo msebenzi ngoyena ixhaphake kakhulu kwaye esisiseko, ukuba ufuna ukwakha imilenze kwezihlunu kunye neempundu. Kufuneka kuqatshelwe ukuba lo msebenzi ijolise amaqela eziliqela izihlunu ngexesha elinye, ngoko ke kunzima kakhulu, kwaye xa isetyenziswa ukwenza amandla amaninzi, nto leyo inegalelo ukutshatyalaliswa ngamanqatha.

Ukuze wenze kakuhle, kufuneka ukuma nkqo, imilenze twa igxalaba magxa, thatha Nge emagxeni zakho uze uqale ndichopha. Ngeli xesha kufuneka bagadwe ngeliso elibukhali ukuba ibuyisele ngqo, kwaye sehlise umva - enhle phambili. Intloko uphakanyiselwa phezulu. Oku kuphunyezwa xa kwindawo ezikhoyo yophahla oko kuyimfuneko, andifuni phezulu, ondele kuye ebudeni msebenzi. Ngoko amadolo akufuneki ngaphaya iinzwane, oko kukuthi, isikhokelo nentshukumo imilenze ngexesha ukuhlamba kufuneka ibe ngqongqo. Ngaphambi kokuba uqalise ukusebenzisa, masithi ukuba sele umi kunye Nge emagxeni akho, uhlale phantsi, zicinga ukuba iikawusi zakho phezulu nokukhwela imigca ethe ngqo ezikwenza Guqani kudlulela ngaphaya kwazo. Kwakhona kuyimfuneko ukuphefumla kakuhle ngexesha umthambo, ngenxa yokuba umoya kubalulekile kwinkqubo amanqatha ukutshisa lwaye lwenziwa nanjengoko ngobuchule kangangoko kunokwenzeka.

Forms of the ukuhlamba kunye Nge ayiphelelanga lo msebenzi, ungasebenzisa kwakhona oku kulandelayo, nto leyo imiswe kakuhle kakhulu.

Ukutsibela nge Nge

Lo msebenzi kufuneka wenziwe kunye nobunzima eliphantsi. Ukwenza oku ngendlela efanelekileyo, kufuneka uthathe Nge emagxeni akhe, imilenze yakhe uyidlulisele ububanzi, yaye emva koko kangangoko oku kunokwenzeka ukuba phambili.

Ukwenza amanyathelo ezinde kuyimfuneko ukuqinisekisa ukuba uhleli kakhulu kakhulu, ngaphambi kokuba lo msebenzi ulingana elungileyo wokufudumeza kwemilenze wenze yade kancinane.

Bonisani nge Nge "kusasa Good"

Lo msebenzi lo isiphumo emva kokusetyenziswa kakhulu ezijoliswe nje kuphela kwi ezimpundwini, kodwa phezu izihlunu emqolo,. uphumezo efanelekileyo oko ngolu hlobo lulandelayo. Kuyimfuneko ukuma nkqo, thatha Nge emagxeni, imilenze ngexesha elinye kufuneka abekwe zamagxa-magxa. Yanto ukuba agobe amadolo akho, lo msebenzi. Ezinye iimbaleki ntoni koko bancoma kuphela ngemilenze tye. Ngaloo ndlela, siqala ukuthoba umzimba kunye ngentonga phantsi isezantsi kangangoko ukuba uzive isiphathi kwi ngeempundu zethu, ngoko uyakwazi kutsiba. Zama ukunqanda iintshukumo ngequbuliso.

Squats ne dumbbells

Ngaphandle squats esisiseko, kukho intabalala beemvavanyo kunye dumbbells. Iintlobo ze squats kunye dumbbells zahlukene kwaye zisetyenziswa kwi "hammering" izihlunu emva umthambo kunye Nge okanye njenge yamalungiselelo isigaba phambi kokuba bar.

Umsebenzi omninzi oluncedo, leyo enokusetyenziselwa ezimpundwini, ihlale kokuhlaselwa ezifanayo jikelele, kuphela eli xesha kunye dumbbells.

Ukongeza, kukho kwakhona eminye imisebenzi ethile le iqokobhe.

Uqeqesho iqhelekileyo usebenzisa dumbbells ngeempundu ulandela umthambo.

Kuyimfuneko ukuma nkqo, imilenze twa igxalaba magxa, koko lithathe dumbbell ezandleni zenu phambi (okanye, kungenjalo, phezu kwentloko, kukho ezininzi i ukuzilolonga, xa zemilinganiselo ezimbini bazamela), uze uqhubeke ukuya squats eqhelekileyo.

iintlobo ezahlukeneyo ze squats benemizimba kwabasetyhini ziluncedo kakhulu. Inzuzo ephambili kukuba zibe ngaphandle kokushiya ekhaya okanye eyadini.

Forms yezindlu ezibanzi

Akukho mathandabuzo ukuba bambalwa unako ukuhlawula akanaso utyelelo ejimini, ngoko kufuneka siqwalasele iintlobo squats ukuba glutes ekhaya.

Ndingenza ntoni ukuze silondoloze umoya okanye ezimpundu? Kukho inala "prokachek" kule ndawo elinomtsalane ngaphandle izixhobo enzima neehambo nakwiziko lokuzilolonga. Nakuba kunjalo, kufanele kuqatshelwe ukuba yokuthamba ubunzima bayo akayi kunika isiphumo esifanayo Amazing kunye yentsimbi.

ISeva yeeFom ze ezininzi zihleli-abadala, kodwa nokuhlalutya kakhulu ngempumelelo kwaye musa ukuba izakhono ezizodwa.

EziQhelekileyo zihleli-ups ungenza izihlandlo ezingaphezu kwama-1000 ngemini, kufanele kuqatshelwe ukuba uqeqesho kunye nobunzima babo, amathuba ukuzilimaza engephi. Ngoko ke, singakwazi ukusebenzisa imigaqo efanayo squats. Ebudeni ukuzilolonga, kufuneka ukhethe i kumndilili, ukuziva zonke isentimitha loo nxalenye izihlunu, ezihlawulelwa ingqalelo.

Le mbono elandelayo squats "plie". Ukuze kuphunyezwe lo msebenzi unzima, kufuneka imilenze ukusasaza ngaphandle kwaye khupha ngonyawo ukuze iinzwane wakhangela ngaphandle. Likhangeleka funny kakhulu, kodwa ke ngenxa squats ezimangalisayo.

Musa ukungabahoyi lanqwala. Oku kunokwenziwa ngokwenza la manyathelo alandelayo. Yima ububanzi lakho iinyawo zamagxa ngaphandle, ngoko rewound omnye umlenze kangangoko kunokwenzeka ukuba ezinqeni. Ngexesha ubunzima bomzimba ukuhlamba kufuneka kuwa ngokupheleleyo kwi unyawo ngaphambili, nto leyo, ngokupheleleyo emhlabeni. Umlenze yesibini isekelwe kuphela nakubhontsi kunye ezisetyenziswayo kakhulu balancing.

"Uya Kuginya" - ukusetyenziswa eyaziwa-kakuhle esifuna izakhono ezizodwa kunye namandla. Ukuba uyasilela ukwenza, oko zibekwe ecaleni njengesihlalo kwaye ungqiyame kulo, yenza hlala-ups.

Iindidi squats for ngeempundu yaye ezidityanelweyo kusetyenziswe njengobuchule ezifana xa enza squats yesiqhelo okanye weklasiki, zama ukuba nkulu ukuzama ukulawula ingongoma kumgangatho sesihlanu, uze ukutsibela phezulu kakhulu.

Ngaphambi kokuba uqukumbele nqaku, ndithanda ukuthetha amazwi ambalwa malunga nokutya. Ubuya ndinikhathaze ngakufuna malini uqeqesho, kubalulekile jonga oko kudla kunye ntoni nangokomthamo. Kuphela ukudla elungeleleneyo sikuvumela ukuba ubone inkqubela yakho, ngoko yenza siyilibale le into ebalulekileyo. Kwinkqubo ukutya avuthayo ngamanqatha ziphele izihlandlo eziliqela ngemini, badle iingcali ka-8 ngosuku. Kuyimfuneko ukuba ukwahlukana ngokupheleleyo ngokwakho kutya sweet kunye okunesitatshi. Sela ezininzi iziselo. Into yokugqibela nebalulekileyo kakhulu ke self-discipline, ngaphandle iinyanga zoqeqesho nga ziyeka ukusebenza kakuhle.

Ngoko ke, kukho iintlobo ezahlukeneyo wahlala-ups. Amafoto zibonisa yintoni umphumo ubunokuba kwenzeka ukuba ukuba azigxothe livila wenze umzimba wakhe. Ngenxa yamava ethu, sinako ukugqiba ngelithi akukho umzimba ugly, kukho nzima ukuba azenze, ngoko ke wena musa nomona ngeempundu elastic enye, bazibandakanye enye.