Ma squat: ndi chiyani komanso momwe mungachitire moyenera

Zamkati

• Kodi squat ndi chiyani?
• 6 squats abwino kwambiri a glutes
• 1. Wokhala wamba

Kuti mukhale ndi ma glute olimba kwambiri, mtundu wabwino wa masewera olimbitsa thupi ndi squat. Kuti mupeze zotsatira zabwino, ndikofunikira kuti ntchitoyi ichitike moyenera komanso osachepera katatu pamlungu, kwa mphindi 10 mpaka 20.

Palibe squats yachilengedwe yoti muchite, chifukwa imasiyanasiyana kwambiri pakati pa munthu aliyense ndi malamulo ake, komanso kulimbitsa thupi. Komabe, nthawi zambiri zimakhala bwino kuti mupange ma seti 3 mpaka 4 ndikubwereza kawiri, kuyambira popanda kulemera kenako ndikuwonjezera kulemera, kugwira ma dumbbells kapena ma barbells, mwachitsanzo.

Komabe, choyenera nthawi zonse kuchita kuwunika ndi mphunzitsi wamasewera olimbitsa thupi, kuti apeze zotsatira zabwino.

Kodi squat ndi chiyani?

Kuphatikiza pa kukhala masewera olimbitsa thupi omwe amakonda kuchitapo gawo lokongola, squat ilinso ndi maubwino ena monga:

• Kutanthauzira mimba;
• Zomwe minofu mu ntchafu;
• Limbikitsani kumbuyo;
• Kuchepetsa cellulite mu matako ndi miyendo.

Kuphatikiza apo, masewera olimbitsa thupi a squat amathandizira kusintha kwamizeremizere mthupi ndipo kumathandizira kukhala ndi moyo wabwino, komwe kumatha kuchitikira kumalo ochitira masewera olimbitsa thupi kapena kunyumba.

6 squats abwino kwambiri a glutes

Pali mitundu ingapo yama squat yolimbitsa glutes. Ambiri ndi awa:

1. Wokhala wamba

Maphunziro

20 x Chitani 3 + 15 x Chitani 4

Pumulani mphindi ziwiri

15 x Chitani 5 + 20 x Chitani 6

Kuvuta kwamaphunziro kuyenera kukulirakulira pang'onopang'ono, malinga ndi kuthekera kwa munthuyo, kukulitsa kapena kuchepetsa kuchuluka kwa kubwereza ndi mndandanda wa zochitika zilizonse kapena kusintha katundu wazida zomwe agwiritsa ntchito.

Pamapeto pa maphunziro ndikofunikira kutambasula minofu yomwe yagwiritsidwa ntchito kuti athe kuchira. Onani momwe mungachitire mu: Zochita zolimbitsa miyendo.