Imilenze ngomzimba kunye izinqe some! Akukho nto akunakwenzeka, nje yenza hlala-ups yonke imihla

Siqala ukuba baphile ubomi obusempilweni. Yima umzuzu, kwakhona akukho ixesha ukusebenzisa! ngesantya bemfuna umsebenzi? Kwakhona, silibale ngayo lo mdlalo? Kuyo nayiphi na imeko! Kukho umzimba jikelele ukuba unako ukuyenza ekhaya ekuseni okanye ngorhatya. Ukuba injalo ezibanzi. Yonke imihla, ukuphumeza azimiseleyo kubo, uya kuzuzwe iziphumo ezilungileyo.

Njani luncedo squats?

abafundisi Fitness ebizwa iintshukumo squats esisiseko. Baluncedo kakhulu, kwaye sisebenzayo uphindaphindo rhoqo. Ekuqaleni kubonakala ilula kakhulu, kodwa akakho umntu ukulungiselelwa emzimbeni ziya lubekhona ngamaxesha kanye 100. Eneneni akukho kuyimfuneko, yiya ngaphaya izakhono yento ephilayo. Ukuba namhlanje kufuneka uziqeqeshe ithathe imizuzu emi-5, ngoko ngomso, eli nani liya kunyuka nje imizuzu embalwa.

Ukuhlamba enemisebenzi, ziquka umthwalo aerobic namandla. Xa uthe wahlala phantsi, sebenzisa phantse zonke izihlunu ukugcina ulungelelwano. Ukwenyuka - umthwalo amandla. Oogqirha basoloko kwakhona ngokuthanda squats yonke imihla, kuba nomphumo omhle umzimba uphela kunye neenkqubo (umzekelo, sentliziyo). Ziyabandakanywa kwijiminastiki.

Squats ingasebenza ukutshintshwa elingene umthambo ezininzi ezithandwayo, njengoko iimpembelelo onke amaqela izihlunu ezinkulu: ab, emva, ngeempundu, emathangeni. Ukuba ixesha elifutshane olu qeqesho kuluncedo kakhulu, kuba ngokwenza umthambo nje omnye, ungenza izihlunu zakho uze ukuncipha.

Hlala-ups ukuba unciphise umzimba

Ukwenza naziphi na umthambo, wena ilahleko kwi-eneji, ngenxa yoko, ingabi yabutyhila phantsi ubunzima ifile esisu kunye nelisemihlubulweni, kwaye iindleko ukuze kuxhamle umzimba, ukuba wenze uhlale-ups yonke imihla. Kufuneka kuqatshelwe ukuba akukho kangako kilojoules, yimalini eseleyo phakathi kokufumana zabo zatrachivaniya. Ukusela amakhulu amandla kunye anibandezele ngokwakhe squats kunye neminye imisebenzi emihle ukwakha izihlunu kuphela phantsi umaleko ngamanqatha.

Ukubambelela ukutya onengqondo nokwenza ihlale-ups yonke imihla, unako ubunzima bomzimba ngcembe kwaye ngexesha elinye iphucule umzimba. Khumbula ukuba enye into kuyinyaniso - ufuna ukwehlisa umzimba, ukwenza imithambo ezinyaweni zenu, kube bachitha isixa esikhulu lweekhalori. Ngenxa yoko, ngaphandle kokwenza wena ukutya engqongqo kunye noqeqesho nzima, ungenza ngokukhawuleza wazise inani ukuze.

Umonakalo evela squats

Bambalwa abantu bacinga ukuba umthambo ephosakeleyo kunokubangela umonakalo omkhulu kwimpilo yakho. Eneneni, ezingalunganga wahlala-ups yonke imihla, ungenza mandundu iingxaki ezikhoyo kunye umnqonqo kunye namalungu. Ukuba unesifo esinganyangekiyo, phambi kokuqalisa zoqeqesho kufuneka udibane vertebrologist nogqirha. Yena uya kucebisa ukuphunyezwa oko kwinguqulelo eyamkelekileyo kuwe.

Enye mzuzu yingozi - ukunxanelwa iziphumo. Kangangeminyaka emininzi, abantu abazange ukwenza intlawulo cebetshu ichithela ngokuhlwa kwi computer, ize ngequbuliso ugqiba ukutshintsha ngokupheleleyo yonke into. Qiniseka ukuba benze iiseti ezintathu amaxesha 100 imihla ngexesha elifanayo bayala ukutya maxa onke. Asinto nzima ukuba baqashele ukuba ntshikilelo uya kwenza akusingisi kokhona kulungileyo; yaye waligcina eli nesingqi ixesha elide. Umthwalo kufuneka ezinokuthelekiswa kunye izakhono nokunyusa kancinci.

Indlela ukwenza ukuhlala-ups?

Sibonile ukuba ukunika squats yonke imihla: bechwayitile, imo elungileyo, imvakalozwi kwezihlunu kunye nani slim. Indlela ngokuchanekileyo ukuziphumeza? Kukho iindlela ezininzi, elowo kubo uya kukhokelela kwiziphumo, ukuba kukho njalo kuqeqesho.

ukusebenza kakuhle kakhulu unika mnogopodhodnoe enza squats. Kuya kufuneka ukuba wenze imali ukuthenga namhlanje, ngoko niphumle imizuzu embalwa uphinde. Ngoko ke, ngokuqhelekileyo eyenziwa 3-4 iiseti.

Ukuba ufuna ukunciphisa nsinya ngeempundu, ngoko ingqalelo poluprisedaniya ngokungathi ubufuna ukuba ahlale esitulweni. Yenza lo msebenzi kuhamba ngonyawo lonwabu, qiniseka ukulandela kwisingqi ukuphefumla. Ebudeni ukuzilolonga, musa kuphazanyiswa enoba oko, nkqu nasengqondweni, ufanele wazi ukuba asebenze njani izihlunu zakho, aqhumisele umzimba otyebileyo nesempilweni.

Hip - kwenye indawo eziyingxaki, nto leyo ebangela ngokohlobo uncedo poluprisedaniya. Ukuze ukufunda umlenze engaphakathi iikawusi kufuneka ngokwandisa unyawo ngaphakathi. Ukuze uhambe ngaphandle, phezu koko, ukuya ngaphandle. Kuba olunzulu ukwehla kobunzima kunye Ukulinganisa kwezihlunu, ungasebenzisa le ndlela ilandelayo: ukwenza wahlala-ups ezikhundleni luhamba ngesantya esincomekayo ukuze kukhawuleziswe nethe of (izihlandlo-25 ukuya ku-100, ngokuthe ngcembe kwandisa), ilandelwe yi iiseti ezintathu izihlandlo ezili-15 kunye dumbbell.

Enye indlela ethandwayo - ngayo squats kunye nokuphuma. Hlala phantsi, ndisolulela iingalo zakho phambili uze ukutsibela phezulu, ephakamisa ukuba phezulu. Oku iyazingenela inkqubo uvutha amanqatha, ingakumbi xa wenza lokuhlala-ups yonke imihla. Buyekezwa indlela enjalo kakhulu positive.

iziphumo

Hlala-ups ungenza ntoni ngexesha elimlungeleyo, nokuba ukubukela umabonakude. Lo msetyenzana enkulu olusebenzayo iya kunceda ukusombulula ezahlukeneyo iingxaki, ukuba umbane ukuze komelezwe izihlunu zakho uze unike echwayithile.