Ndinadzipanikiza Ndekha kwa Masiku 30 Amatumba Olemera ... Nazi Zomwe Zachitika

Zamkati

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• Zovuta zamasiku 30 za squat zimafunikira zambiri kuposa kungokhala
• Izi ndi zomwe akatswiri amati pakuwonjezera masekeli olemera
• Momwe mungapangire squat squat
  
• Umu ndi momwe milungu yanga inayi idayendera
• Sabata yoyamba: Kuzindikira malo anga ofooka ndikulimbitsa mawonekedwe anga
• Sabata yachiwiri: Kutenga squat imodzi panthawi
• Sabata yachitatu: Kukulitsa kulemera ndikumverera kukhala wamphamvu
• Sabata yachinayi: Kukhala wolimba mtima
• Kutha kwa kuyesera
• 3 Kusunthira Kulimbitsa Ulemerero

Ma squat ndizochita zolimbitsa thupi kwambiri kuti apange maloto olota koma ma squat okha amatha kuchita zochuluka kwambiri.

 

CrossFit ndi kupanikizana kwanga, yoga yotentha ndi mwambo wanga wa Lamlungu, ndipo mtunda wa makilomita asanu kuchokera ku Brooklyn kupita ku Manhattan ndi mwambo wanga woyamba wa brunch. Ndili bwino. Ndine wokangalika. Koma ndimadana ndi vuto langa - ndimakhala nalo nthawi zonse.

Ndi bum yomwe idatchedwa "bony kwambiri," bum yomwe ndidasekedwa nayo mkalasi ndi sekondale ("Ili kuti…?"), Ndipo bamu yemwe kusapezeka kwake kudawonekera kwambiri pomwe ndimayamba kuphunzitsa zolimba pafupipafupi komanso ma biceps, mapewa, ndi ma triceps adadzazidwa. "Womangika mozondoka," malo anga ochita masewera olimbitsa thupi amaseka.

Chifukwa chake, tsiku lina ndimadana ndi tuchus yanga mokweza pomwe mkonzi wanga akuti ndiyesere squats 20 zolemera tsiku lililonse. Adaganizira ngati ndimathamanga kukagwira ntchito tsiku lililonse kwa milungu iwiri, mwina ndikadumpha mwayi wopeza zofunkha zozungulira, ndipo ndidatero.

Patatha masiku makumi atatu, maulemerero anga ndi olimba ndipo kupirira kwamphamvu mmanja mwanga kwasintha bwino kuchoka pa kettlebell yonseyo. Ndidalimbikitsanso mphamvu zakuya zopanga ma squat olemera 600 mwezi umodzi. Zoyipa zakutsogolo ndi kumbuyo zomwe ndiyenera kuchita pa CrossFit ndizosavuta popeza ndimayang'ana kwambiri mawonekedwe anga ndikusunga zidendene zanga.

Mnzanga ku bwalo lochitira masewera olimbitsa thupi (wokhala kumbuyo mosanjikizana) anafuula mokondwera kuti, "Ndikuwona kulanda kwadyako, GK!"

Ngakhale sindingapitilize zopumira za tsiku ndi tsiku (monga Cross Fitter, ndapeza kale zabwino zamasamba), pali zambiri zomwe ndaphunzira za mawonekedwe, maziko, ndi momwe ndingatengere squats pamlingo wotsatira kuchokera vutoli. Ngati mukumanga zofunkha zanu kuyambira pachiyambi, Nazi zomwe muyenera kudziwa:

Zovuta zamasiku 30 za squat zimafunikira zambiri kuposa kungokhala

Alena Luciani, MS, CSCS, Pn1, woyambitsa Training2xl adanenetsa kuti kuwonjezera zolemera ndi the njira yokweza squats anu wamba. Kulimbitsa zofunkha zanu kumadza ndi maubwino ena enieni. Ma glutes olimba amachita zochulukirapo kuposa kupangitsa kuti m'chiuno mwanu muoneke ngati chaching'ono ndipo zofunkha zanu zimawoneka zodabwitsa mu legi kapena jinzi. Amathandizanso kuthamanga, kuthamanga, mphamvu, komanso kupewa ngozi zovulala zokhudzana ndi msana wanu, atero a Luciani.

"Magulu amayang'ana kwambiri gluteus maximus. Koma ma glute anu amakhala ndi minofu ina iwiri yotchedwa gluteus medius ndi gluteus minimus. Muyenera kuchita masewera olimbitsa thupi onse atatu kuti muwone zotsatira zomwe mukupita, "akutero a Luciani.

Kuti muchite bwino ndikumanga chilichonse chomwe mungalandire, mufunika kuchita masewera olimbitsa thupi omwe amakhala ndi zochitika zosiyanasiyana monga:

• mchiuno
• bulu akankha
• zakufa
• akukweza mwendo wotsatira
• mapapu

Komabe, ngati simuli olimba thupi, kapena mukungofuna kuyang'ana pa squats anu, malingaliro omwe ndayesera ndi chiyambi chabwino. Ndikosavuta kudzipereka (chifukwa ndani akufuna kuchita squats 100 tsiku lililonse), Amamanga maziko osangalatsa, mkono, ndi mphamvu yakumbuyo, ndipo amapulumutsa pa zofunkha, makamaka ngati mwatsopano ku squats.

Izi ndi zomwe akatswiri amati pakuwonjezera masekeli olemera

Malangizo a Luciani pakuwonjezera masekeli olemera pazomwe mumachita:

• Yambitsani squat yoyamba.
• Onjezani zolemera zomwe mutha kuchita osachepera 10 kubwerera.
• Ngati muli ndi mwayi wophunzitsa, auzeni kuti awone mawonekedwe anu.
• Osangochita masewera.
• Pitirizani kuwonjezera kulemera pamene squats ayamba kumva kukhala osavuta.

Chifukwa cha CrossFit, ndimakhala ndi ma squat am'mlengalenga komanso ma squat obwerera kumbuyo. Luciani adandipatsa otsika pamitundu ingapo yolemetsa ya squat ndipo ndidaganiza zongoyang'ana pa chikho squat.

Momwe mungapangire squat squat

1. Gwirani kettlebell kapena dumbbell m'manja onse pachifuwa ndikuyimilira ndi mapazi anu m'chiuno mpaka mulifupi.
2. Imani wamtali ndikulimbitsa pachimake, kenako ponyani nsana wanu kumbuyo ndi pansi pamene mukukweza chifuwa chanu, mutakhala kumbuyo pazidendene zanu osasunthira patsogolo pa mipira ya mapazi anu.
3. Kuyendetsa zidendene zanu, bwererani kuyimirira ndikuwonetsa glute yanu. Ndiye 1 rep.

Nditakhazikika pagulu lanyumba, Luciani adandithandiza kupanga pulani yamasabata anayi iyi kuti ndiwonetsetse kuti ndapeza zofunkha:

Mlungu	Ndondomeko ya squat
1	Maseti awiri a squats 10 okhala ndi mphindi imodzi yopuma, 35-lb kettlebell
2	Gulu limodzi la squats 20, 35-lb kettlebell
3	Maseti awiri a squats 10 wokhala ndi mphindi imodzi yopuma, 42-lb kettlebell
4	Gulu limodzi la 20 squats, 42-lb kettlebell

Ndi zikumbutso zatsiku ndi tsiku zomwe zimayikidwa 2:00 pm (Ndimagwira ntchito kunyumba ndikukhala ndi malo ochitira masewera olimbitsa thupi mnyumba yanga, kotero gawo lanyumba yamasana kwenikweni linali kupumula kwabwino pantchito yanga), ndidatsikira pamenepo. Kwenikweni.

Fufuzani "Miss New Booty" ndipo muwerengenso kuti muphunzire momwe vuto langa la monthlong lidayendera komanso ngati ndikusewera zolanda maloto anga kapena ayi.

Umu ndi momwe milungu yanga inayi idayendera

Sabata yoyamba: Kuzindikira malo anga ofooka ndikulimbitsa mawonekedwe anga

Tizikwama timatumba tinawonetsa momwe ntchafu zanga zamkati, maondo opindika, ndi akakolo zinali zofooka komanso zosakhazikika. Chiuno changa cholimba chidapangitsa kuti zikhale zovuta kufanana ndi pansi, chifukwa sabata yoyamba ndimayenera kuzolowera kupweteka.

Sikunali kungokhalira kwanga kumenyanso. Ndinadabwitsidwa ndi magulu ena aminyewa omwe squats adadzuka: ma quads anga makamaka pachimake! Kunena zowona, Luciani akuti: "Magulu onyamula kutsogolo ndi masewera olimbitsa thupi kwambiri."

Ndipo nditatumizira Luciani kanema kuti akawone fomu nditatha tsiku langa loyamba, adanenanso kuti zidendene zanga nthawi zambiri zimachoka pansi ndikakankha. Adandilimbikitsa kuti ndizingoyang'ana pansi ndikumangirira zidendene zanga ndikamakwera kumtunda kuti ndikonze vutoli. Nditagwira ntchito mozungulira, ndidapeza kuti ndikosavuta kukhala ndi mawonekedwe abwino ndikamachita nsapato zopanda nsapato, zomwe Luciani akutsimikizira kuti ndizabwino.

Malangizo: Ngati mulibe wophunzitsa yemwe angayang'ane mawonekedwe anu, tengani kanema wama squats anu ndikuwayimbanso. Muthanso kusanthula mawonekedwe anu munthawi yeniyeni mukamayenda patsogolo pagalasi pamalo ochitira masewera olimbitsa thupi.

Sabata yachiwiri: Kutenga squat imodzi panthawi

Kusintha kuchokera pa 2 seti ya 10 mpaka 1 seti ya 20 kunali kovuta mwakuthupi, makamaka magulu anayi omalizawo. Zinalinso zolimba m'maganizo chifukwa onse obwereza aja adayamba kubwerezabwereza.

Kuti ndikhalebe ndi chidwi panthawiyi, ndinayamba kuwerengera mokweza, zomwe zimathandiza squat iliyonse kumva ngati bokosi lomwe ndimafunikira kuti ndilembetse mndandanda wazomwe ndiyenera kuchita (ndipo ndimakonda kuchita mindandanda). Ndinaonetsetsanso kutumizirana mameseji ndi anzanga tsiku lililonse kuti ndizithandizira kuyankha mlandu.

Magulu amayang'ana kwambiri gluteus maximus. Koma ma glute anu amakhala ndi minofu ina iwiri yotchedwa gluteus medius ndi gluteus minimus. Muyenera kuchita masewera olimbitsa thupi onse atatu kuti muwone zotsatira zomwe mukupita.
- Alena Luciani, MS, CSCS

Sabata yachitatu: Kukulitsa kulemera ndikumverera kukhala wamphamvu

Pofika sabata lachitatu, ndinali wokonzeka kuthana ndi zolemetsazo. "Mudzadziwa kuti mwakonzeka kukwera kulemera pomwe ma reps awiri omaliza a seti iliyonse salinso ovuta kwambiri," akutero Luciani. Ngakhale ndimamvadi mapaundi owonjezera a 7 a kettlebell yanga ya mapaundi 42, sindinali owawa mowonekera chifukwa cha kulemera kowonjezera.

Gawo labwino kwambiri linali loti pakutha sabata lachitatu, sindinayeneranso kuda nkhawa za mawonekedwe anga. Zidendene zanga zidasiya kubwera pansi ndipo mwachibadwa ndinakankha mawondo anga nthawi iliyonse yoyimirira.

Sabata yachinayi: Kukhala wolimba mtima

Sindinazindikire mpaka kumapeto kwa sabata lachinayi koma ma squat anga amamva kukhala osavuta kwambiri kuposa momwe anali nawo sabata yoyamba, ngakhale ndinali nditakula. Ndipo sindimamva kulimbika kokha, ndinayang'ana.

Mnzanga ku bwalo lochitira masewera olimbitsa thupi (wokhala kumbuyo mosanjikizana) anafuula mokondwera kuti, "Ndikuwona kulanda kwadyako, GK!" mnzake wina adati, "Zowonadi, zofunkha zako zikuwoneka ngati zakwezedwa kapena china."

Nditamaliza sukulu nditafika kunyumba, ndidayamba kuvala ma jean omwe ndimawakonda koyamba kuyambira kuyesera, ndipo ndimayenera kuvomereza nawo… zofunkha zanga zinali zazikulu. Zinali zokwanira mathalauza anga - sindinali wolanda ku Kardashian usiku wopambana - koma kumbuyo kwanga kunali kolimba. Poganizira, ndikulakalaka ndikadaganiza kuti ndiyambe kuyeza pre-ndi postchallenge, koma ndikukutsimikizirani kuti zotsatira za mayesero a jean ndizosatsutsika.

Kuwotcha Thupi lanu limatentha ma calories ambiri kuti mukhale ndi minofu yowonda kuposa momwe imakhalira ndi minofu yamafuta. Izi zikutanthauza kuti zolemera zimathandizira kubweretsa mphamvu yolimba, kagayidwe kofulumira, ndi ma calories owotchedwa tsiku lonse.

Kutha kwa kuyesera

Pokondwerera ndemanga za anzanga komanso kumapeto kwanga kumbuyo pang'ono, ndidavina kupita ku lululemon kukagula kabudula wakuda wolimbirana. Nditha kukhalabe ndi ntchito yoti ndigwire ndisanamve kuti 100% ndikumangoyendayenda pakati pawo kochita masewera olimbitsa thupi koma ndimakonda kuwavala kuzungulira nyumbayo ndikusilira chipinda changa choyenda bwino ndikadziyang'ana pagalasi lathunthu mu bafa.

Ngati mungayese zovuta zamasiku 30 za squat, ndikulimbikitsani kuti musinthe pambuyo pamwezi. Luciani anandiuza kuti pakatha milungu inayi ndikugwiritsa ntchito zomwezo, ma glute anu azolowera chizolowezi ndikusiya kukula. Pamenepo, muyenera kusinthitsa zolimbitsa thupi kuti mupereke chilimbikitso chatsopano chokometsera minofu.

Izi zati, Luciani adati ndiyesetsabe kupitiliza kuphatikiza squat squats (kapena squat ina yodzaza kutsogolo ngati squats yakutsogolo) kamodzi pa sabata kuzolowera momwe ndingakhalire ndi mphamvu yayikulu yomwe ndidamanga (kuchokera ku squat okwanira 600 !) Pamwezi. Ndani akudziwa, mwina ndisunga nthawi yanga ya 2:00 pm zofunkha ndi malo olimbitsira thupi pansi mdzina lodzidalira kumbuyo.

3 Kusunthira Kulimbitsa Ulemerero

Gabrielle Kassel ndimasewera a rugby, othamanga matope, wophatikiza mapuloteni-smoothie, kuphika chakudya, CrossFitting, wolemba zaumoyo ku New York. Amakhala munthu wam'mawa, adayesa zovuta za Whole30, ndikudya, kumwa, kutsuka, kutsuka, ndikusamba makala - zonsezi mdzina la utolankhani. Mu nthawi yake yaulere, amatha kupezeka akuwerenga mabuku othandizira, kutsitsa benchi, kapena kuchita hygge. Tsatirani iye mopitirira Instagram.