Ndichopha "plie". Squats: komsebenzi ubuchule ezichanekileyo (for girls)

Squats - oku ekusebenziseni kakhulu yenzelwe ukumpompa izihlunu umlenze kunye neempundu. Kukho ezininzi iintlobo squats, adala ubunzima ekugcineni ubushushu umsipha ethile okanye enye uzakhela umthwalo ehlanganisiweyo kumaqela kwezihlunu eziliqela. Ke ukuba imisebenzi enjalo, ngathi squats "plie", singatsho ukuba lo msebenzi wedwa eyenzelwe ukufunda umlenze yangaphakathi kunye neempundu ukuphucula luthambe.

Nokulunga umthambo

Olu hlobo wahlala-ups - omnye msebenzi isebenzayo ngohlobo lwayo. Ngoko ke esetyenziswa ngempumelelo kunye namantombazana bayaphupha qinisa amathanga yangaphakathi, kunye namadoda ngamanye amaxesha ngokupheleleyo ilize uthathwa nje ngokuba "plie 'ukuhlamba ngamampunge. Kuxhomekeka nokusebenza kwezixhobo, sinako ukwenza isiseko kwaye asetyenziselwa ukwandisa ubunzima, kodwa unako - yodwa, ukudala anemvakalozwi phezu kwamathanga embilwini. Le ndawo ibaluleke kakhulu kwabasetyhini kunye, njengoko umthetho, oko kakhulu yingxaki.

Ngoko ke, "plie" (bahlale-ups). Amantombazane ngayo:

• usike kwamathanga yangaphakathi.
• ezinqeni ajikelezayo.
• ukufunda ngaxeshanye izihlunu ezininzi.
• Ukothula kwedolo.
• Ukuphucula intsebenziswano kweentshukumo.
• Kungenzeka ukuba esemi lomqolo.
• Ithuba ukuqeqesha ekhaya.
• Ukukwazi ukusebenzisa iintlobo ezahlukeneyo izixhobo.

ukuhlala-ups amadoda, kakhulu, ungaquka "plie" - hlala-ups, iteknoloji evumela ukuba ukuphuhlisa amandla zonke izihlunu ezinkulu umzimba ongezantsi.

Technique ekuchopheni "berg"

Ukuqinisekisa ukusebenza ngokufanelekileyo kwamathanga kwaye ngeempundu kuyimfuneko ukuba agcine i imeko imbopheleleko - le ndlela yokusebenza echanekileyo.

1. Imilenze kusengenziwa ububanzi egxalabeni.
2. SOCKS athunyelwe 120 ° C.
3. Le emuva ngqo, enhle kancinane kummandla empontshwa.
4. Ngaphandle ukutshintsha indawo umva kwaye musa zithambekele intloko phambili, kufuneka uhlale phantsi kancinci, ukuphefumla emoyeni.
5. Xa nqanaba lisezantsi kasikrobana kufuneka eyayingqalene emgangathweni.
6. Ikhefu imizuzwana embalwa kunye nokukhupha ukubuyela endaweni yalo, musa ukuqondisa imilenze ukuya ekupheleni.

Inani leeseti kunye kophindo kuxhomekeke iinjongo. Ukuba msebenzi lisetyenziswa kwinkqubo ukunciphisa umzimba, uqeqesho kufuneka ibe linani elikhulu kophindo - izihlandlo 15-20 ngo-3-5 iiseti.

Ukuba injongo mass kwezihlunu kufuneka babeke i ebanzi ukuhlamba "plie" kufuneka wenziwe kunye nenani kophindo ayikho ngaphezulu kwe-8.

Kufuneka kuqatshelwe ukuba ubuchule le umthambo kunokuba entsonkothileyo yaye original, loo nto ufuna ethile uqeqesho. Ukuze asebenze ngaphandle intshukumo kufuneka ukuqala umsebenzi ngaphandle isiSwahili. Bazuze izakhono ezithile kunye nemvakalelo sobstenno izihlunu, ungasebenzisa ubunzima ezongezelelekileyo kunye nezixhobo.

"Ezintle Plie '. Zeziphi izihlunu inxaxheba?

Sinokuthi ukuba lo msebenzi fanele ukuba udidi abo ephuhlisa amandla. Iimbaleki ezininzi ngempazamo abakholelwa ukuba squats sisebenza emlenzeni, kwaye musa ziquka uqeqesho umthambo, ziwugqala ngokwaneleyo imveliso. Kodwa enyanisweni, i "plie 'ukuhlamba ichaphazela izihlunu emqolo, shins, amathanga, kumaphephandaba, Kakade ke, ezinqeni.

Large gluteus Maximus ulawula sisenzo esinqeni ngexesha ezibanzi. Quads zibandakanyiwe kwi emsebenzini, kunye kwedolo ithole nzima lebhokisi neqatha. Ukongeza, umsipha - rectifiers spinal ukukhuthaza ume kakuhle kulo msebenzi. Kule nkqubo, inxalenye adductor ethangeni kakhulu esebenzayo yangaphakathi, lo gama kokufumana umthwalo yaye esomelela kwimilo zombini ngexesha sokunyuka ngexesha ukwehla.

Common Imigibe

Impazamo iqhelekileyo ngelixa ukwenza umthambo ezifana squats "plie" - a ukwehlisa umzimba phambili. Musa ukulibala ukuba iqela umsipha ekujoliswe - Nangoku umva, nasemilenzeni. Oku kuyinyaniso ngokukhethekileyo abo abadlali abenza zisetyenziswa njengoko ubunzima okanye dumbbell amatye, kwaye isithuba eso. Ukuba ingamelana ubuchule kwaye baqonde indlela izihlunu kufuneka isebenze, kufuneka esemi emqolo, besebenzisa ezinye izixhobo.

"Plié" (wahlala-ups): ncomo, iingcebiso, iingcebiso

La mantombazana, ngubani banenkxalabo imilenze imvisiswano awufuni ukuba quadriceps eziphuhlisiweyo kakhulu, efanelekileyo ukuhlamba "plie" kuba ezinqeni kwamathanga. Uyakwazi ukusebenzisa umsebenzi in version yayo Classic, kodwa xa kukho imfuneko ukusebenza ukwandisa umthamo kunye nemfuneko ukuba bubunzima obuninzi, kufuneka uzame oku okufanayo kwi ezintle, leyo ibizwa ngokuba "sumo" kunye ubuchule encinane lokubulawa eyahlukileyo.

Ukwenza uqeqesho yimpumelelo kangangoko kunokwenzeka, kufuneka ikhunjulwe eziplangeni midlalo:

• ukunqanda umthwalo edolweni amalunga, iinyawo kwi phezulu ukuqondisa ayikhuthazwa. Lo mgaqo kufuneka ilandelwe zonke ucofe ukuhlamba kunye nomlenze.
• Ukuhlamba mfuneko nzulu kakhulu.
• I 'plie "ezintle, njengoko kwezinye imithambo ezininzi, kufuneka ugcine ubuyele uqonde.
• Ukugcina imali, kufuneka sigcine iso izithende zakho neenzwane - abakwazi ingohlulwa ukusuka emgangathweni.
• Iintshukumo kufuneka zibe mpuluswa kwaye ngaphandle uphakamisa.
• Ukwandisa umthwalo, unako ukusebenzisa izixhobo ezahlukeneyo, ezifana dumbbells, kettlebells, iintsimbi.
• Phumla phakathi iiseti kufuneka kube ngaphezu komzuzu.
• Ukulawula umthwalo, kuyimfuneko ukuba iliso amadolo yi - akufuneki zithotywe kwaye kufuneka uye ngaphaya iinzwane.
• Ukuphucula ukufunda izihlunu gluteal, ungasebenzisa i footrest. Ekhaya, kunokuba iincwadi okanye izitena, kwaye ejimini - platform step.
• Kuba efutha intshukumo amaqatha phezulu kube zincediswa liphume phezu iinzwane.

Zeziphi izixhobo ukusebenzisa?

Kwaye-inventri, ubunzima igalelo nasiphi isixhobo umthambo. Ndichopha "plie" - lo msebenzi idla lwenziwa kunye dumbbell, kunye ababini okanye ubunzima phakathi kwemilenze. Ukuba ubunzima okanye dumbbells zinzima, umsebenzi obandakanyekayo kunye umva. Ngoko ke, ukuze bawubuyise umva ukuya kuthi xhaxhe ngamathanga bomthwalo kunye ngeempundu, ubunzima nga udityaniswe anchorages ibhanti olulodwa, nto leyo ngokufuthi esetyenziselwa tsala-ups.

Kukho esinye sazo umthambo "berg" ukuhlamba - nge T-entanyeni (intonga). Kulo mzekelo, nomthwalo into iphakame kakhulu kwaye nkqu lidlule a ezilikhulu eekhilogram. Kodwa ubunzima ezikhulu ezifana abanomdla kuphela "nabaxhaphazi" phambili. Kwaye ukuba siye sithethe malunga wabaqalayo kunye neembaleki kusekho intombazana abatyhafileyo okanye ethe, inkqubo squats akukho kwahluka ngokupheleleyo.

uqeqesho olusebenzayo

imilenze shapely kunye neempundu ngokuqinileyo - iphupha yonke intombazana mihla. Ukwenza le ukuzilolonga kakhulu ngempumelelo, kuya kufuneka ugcwalise kunye imithambo kakhulu ngamaxesha ukutshintsha yaye ukongeza kubo. Yinto eyaziwayo ukuba imisebenzi ezinjalo squats. Amantombazana abafuna ukutshintsha imbonakalo ngeempundu zabo, lo msebenzi engcono nje ukufumana. Gqibezela "plie 'ehlasela kunokwenzeka okanye ezinye iintlobo squats.

ongakhetha Amazing

Nazi iinguqulelo ezimbalwa koqeqesho, into leyo eyenza ukuba basebenze zonke izihlunu zomzimba asezantsi.

• Deep squats nge Nge emagxeni akho - 4x15.
• Squats "plie" kunye dumbbell - 3x15.
• Ukutsibela kunye dumbbells -3h15.
• reverse Hyperextension - 3x20.

Kungenjalo, ungasebenzisa enye program:

• iinyawo kwi cofa kumatshini kwibhentshi - 3x15.
• Squats "plie" kunye dumbbell - 3x15.
• Deadlift - 3x15.
• Anibuyisele imilenze benemizimba - 3x15.

Kuba namankazana abo bafuna nsinya emathangeni yangaphakathi, kukho imfuneko phambi kwi imithambo zoqeqesho ezifana "berg" - hlala-ups, iteknoloji leyo iquka zokumpompa ezi izihlunu bodwa.

kwaye kusafuneka neenkqubo zoqeqesho Cardio "Plié"

Ekubeni ezintle kakhulu ukuba uqale ukuqeqesha imilenze kunye ngeempundu. Kukwanjalo uya kuba wahlala-ups "plie", ekuvumela ukuba usebenzise phantse zonke izihlunu zomzimba lentendelezo ephantsi, kuquka namajelo eendaba. Ngenxa yoko, poprisedav ethile kunokwenza azikhulule imfuneko ukushushubeza phambi umthambo ngamnye.

Ndichopha "plie" kwakhona kwenziwe ngesantya kakhulu, njenge Cardio-umthwalo kwiindawo eziyingxaki. Kwaye ngenxa ebudeni "plie" umthwalo ishenxiselwe amadolo, ngoko ke inani nabameli iseti nganye ibe mikhulu - ukususela-15 ukuya kwi-30.

Njengoko kuchaziwe ngaphambili, "plie" kunye layisha intonga emva kakhulu. Kwaye abafazi zaziwa ukuba enamandla kakhulu kwemilenze ngaphezu esinqeni. Ngako oko, ukuba "sikhule" ngeempundu ezintle, sebenzisa ezinye izixhobo, ezifana wegazi, weighting okanye batik band.

Izimo

Izimo kuzo zonke iintlobo wahlala-ups inokuba ingxaki yomqolo, amadolo kunye namalungu womlenze, kwakunye imithambo varicose kunye nezinye izifo. Kulo mzekelo, kufuneka ngokuqinisekileyo uthathe ithuba ukuya kwagqirha.

Ukuba iingxaki zempilo kuyagcinwa, kwaye ngexesha umthambo nangoku waziva kabi kule mimandla ichazwe ngentla apha, kufuneka sinikele ingqalelo buciko. Mhlawumbi umthambo lwenziwa ngokungachanekanga, nto leyo enokukhokelela ekubeni iziphumo ezifana kwizaphuko, nokopha kakhulu, komsipha.