Magulu: Ma calories Opsereza, Malangizo, ndi Zochita

Zamkati

• Ma calories amatentha squats
• Momwe mungapangire squats
• Squat woyambirira
• Malangizo a squats
• Magulu asanu kuti ayesere
• Dumbbell squat
• Plié squat
• Gawani squat
• Olumpha squat
• Masewera a squat
• Kutenga

Chidule

Magulu ndi masewera olimbitsa thupi omwe aliyense angathe kuchita popanda zida zapadera. Amagwiritsa ntchito minofu m'miyendo ndipo amathandizira kukulitsa mphamvu yanu yonse, kusinthasintha, komanso kusamala.

Kuthana ndimayendedwe othandizira - anthu amathyola pochita zinthu za tsiku ndi tsiku, monga kukweza mabokosi kapena kusewera ndi ana. Kodi ma squat amatentha kangati? Zimatengera zifukwa zingapo.

Ma calories amatentha squats

Kuti mudziwe kuchuluka kwa ma calories omwe mudzawotchera squats, muyenera kuganizira kulemera kwa thupi lanu ndi kuchuluka kwa mphindi zomwe mumathera pochita masewera olimbitsa thupi, komanso kuchuluka kwa khama lanu)

Mphamvuyo imadziwikanso kuti mtengo. Mwachitsanzo, kupumula pamalo okhala kumakhala ndi MET mtengo wa 1.

Ma calories amatenthedwa pamphindi = .0175 x MET x kulemera (mu kilogalamu)

Kuti mupeze phindu la MET, mutha kuwona tebulo la MET kapena kuyerekezera mtengo wake kutengera momwe mumamvera mukamachita masewera olimbitsa thupi:

• Ngati mutha kupitiliza kucheza kwinaku mukugwedezeka, mukutheka kuti mukuchita ntchitoyi ndi kuwala pang'ono. Izi zingakupatseni mtengo wa MET wa 3.5.
• Mukawona kuti mwatuluka mpweya kwinaku mukuchita zibwibwi, khama lanu limakhala lamphamvu kwambiri. Mtengo wa MET ukhoza kuwonjezeka mpaka 8.0.

Nachi chitsanzo cha momwe mungagwiritsire ntchito fomuyi kwa munthu wolemera mapaundi 165 omwe achita mphindi zisanu zolimba kwambiri:

Kuti musinthe mapaundi kukhala kilogalamu, gawani mapaundi angapo ndi 2.2:

• 165 / 2.2 = 75

Ikani mtengo wa MET (8, squats kwambiri) ndi kuchuluka kwa kilogalamu (75) mufomuyi:

• .0175 x 8 x 75 = 10.5

Tsopano tengani kuchuluka kwa zopatsa mphamvu zotenthedwa pamphindi (10.5) ndikuchulukitsa ndi kuchuluka kwa mphindi zomwe mwachita (5):

• 10.5 x 5 = 52.5

Chifukwa chake, chilinganizo ichi chikuwonetsa kuti munthu amene amalemera mapaundi a 165 ndikuchita mphindi zisanu zolimba kwambiri watentha ma calories 52.5.

Nachi chitsanzo cha zopatsa mphamvu zotenthedwa potengera zolimbitsa thupi komanso kutalika kwa nthawi.

Kuchuluka kwa ma calories otenthedwa kwa munthu yemwe amalemera mapaundi 140 (63.5 kilogalamu)

Momwe mungapangire squats

Pogwiritsidwa ntchito molondola, masewera olimbitsa thupi ndi otetezeka kwambiri. Minofu yoyamba yomwe imakhudzidwa ndi gluteus maximus, kusintha kwa mchiuno, ndi quadriceps. Minofu yanu yam'mimba, ana amphongo, zopindika, ndi kumbuyo kumathandizanso kulimbitsa thupi.

Fomu yoyenera ndiyofunika kuti mupindule kwambiri ndi masewera olimbitsa thupi komanso kuti mudziteteze kuvulala.

Squat woyambirira

Thupi Lolimbikira. Lingaliro Lachilengedwe.

1. Yambani poyimirira ndi mapazi anu kutalika kwa phewa, mikono pambali panu.
2. Pumirani ndikupinda maondo anu ndikudina m'chiuno mmbuyo. Bweretsani manja anu patsogolo pa chifuwa chanu. Muyenera kusiya kudzitsitsa nokha mchiuno mwanu mutatsika kuposa maondo anu.
3. Pumirani pomwe mukukankhira zidendene zanu pansi kuti mubwerere pamalo pomwe mwayimilira, mikono yanu ili mbali.

Malangizo a squats

• Sungani chifuwa chanu mchiuno mwanu kuti muwonetsetse kuti kumbuyo kwanu sikulowerera ndale.
• Yang'anani pansi pa mawondo anu mukakhala mu squat yathunthu. Ngati atambalala kupyola zala zanu, konzani malingaliro anu kuti akhale pamzere pamwamba pa akakolo anu.
• Ikani thupi lanu pazidendene zanu, osati zala zanu zakumapazi, mukamakweza kuti muziyang'ana kwambiri magulu olimba a minofu.

Magulu asanu kuti ayesere

Yambani mwa kudziwa zoyambira musanasinthe kusiyanasiyana. Mutha kupanga magawo atatu a masewera olimbitsa thupi pakati pa 8 ndi 15 obwereza. Kuchokera pamenepo, mutha kugwira ntchito kuti mupange ma seti ambiri obwereza pakati pa 15 mpaka 20 (kapena kupitilira apo).

Dumbbell squat

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Kuwonjezera zolemera zaulere ku squat yanu kumatha kukulitsa mphamvu yanu. Ngati mwatsopano pa zolemera, yambani kuyatsa; muyenera kukhala ndi mawonekedwe olondola mukamagwiritsa ntchito zolemera. Mutha kuwonjezera mapaundi ambiri mukakhala omasuka.

1. Yambani ndi mapazi anu kutambasula m'chiuno. Gwirani cholumikizira dzanja lililonse manja anu atapinda. Miyesoyo iyenera kukhala yocheperako pachibwano.
2. Lembetsani pamene mukutsikira mu squat yanu. Zigongono zanu zingakhudze ngakhale maondo anu.
3. Exhale pakubwerera kwanu komwe mumayambira.
4. Bwerezani kuti mutsirize seti yanu.

Plié squat

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Plié ndikusuntha kovina kwa ballet. Pamodzi ndi squats, zimathandizira kuyambitsa minofu mu ntchafu zanu zamkati. Mutha kusintha kusiyanasiyana popanda zolemera.

1. Yambani ndikutambasula mapazi anu kuposa kutalika kwa chiuno, kutulutsa madigiri a 45.
2. Inhale mukamatsikira mu squat - m'chiuno mwanu muyenera kukhala ochepera pang'ono kuposa maondo anu.
3. Finyani ma glute anu mukamatulutsa mpweya ndikukweza zidendene zanu pamalo anu oyimirira.
4. Bwerezani kuti mutsirize seti yanu.

Gawani squat

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Muthanso kuyang'ana mphamvu ya squat pa mwendo umodzi nthawi imodzi mwa kulowa m'malo ena ambiri. Apanso, kusiyanaku kumatha kuchitidwa ndi opanda kapena dumbbells.

1. Yambani ndi phazi limodzi patsogolo pa linzake mumphona. Manja anu ayenera kukhala mbali yanu.
2. Limbikitsani kugwetsa bondo lanu lakumbuyo pansi ndikubweretsa mikono yanu kuti mudzakumanane pachifuwa chanu.
3. Tulutsani ndi kufinya matako anu mukamabwerera kumalo anu oyambira.
4. Chitani mobwerezabwereza ndi mwendo umodzi musanapite kwina.

A Bulgarian split squat amachitanso chimodzimodzi, koma mwendo wanu wakumbuyo umakwezedwa pabenchi mainchesi angapo pansi. Yambani popanda zolemera kufikira mutakwanitsa.

Olumpha squat

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Kuti muwonjezere mphamvu zambiri, yesani ma plyometric. Masewera olumpha sakuvomerezeka kwa oyamba kumene. Zimaphatikizapo kukakamiza komwe kumatha kulipira mafupa am'munsi. Izi zati, kulumpha masewera kumathandizira kukulitsa mphamvu ndi kuthamanga komwe kumatha kuthandizira pamasewera osiyanasiyana, kuyambira kuthamanga mpaka mpira.

1. Yambani pamalo anu okhalira ndi mapazi anu m'lifupi mchiuno ndi mikono mbali yanu.
2. Khalani pansi ndikubweretsa mikono yanu kumbuyo kwanu.
3. Kenako ikani manja anu kutsogolo ndikudumpha pansi. Manja anu ayenera kukhala pamutu panu ndipo miyendo yanu itambasulidwe molunjika.
4. Khalani pamalo anu obwereza ndikubwereza kuti mutsirize zomwe mwakhazikitsa.

Masewera a squat

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Mitengo ya squat imathandizira minofu yanu nthawi yonse yomwe mukuchita. Amakhala ocheperako pang'ono kuposa olumpha, koma amakwirabe zovuta za squat wamba.

1. Lowetsani mu squat yokhazikika ndikukhala otsika. Onetsetsani kuti thupi lanu lakumtunda silitsamira kutsogolo kwa miyendo yanu.
2. Kwezani mpando wanu kotala mpaka komwe mumayambira kenako ndikubwerera kumalo anu otsika kwambiri.
3. Pitilizani kutulutsa masekondi 30 mpaka mphindi yonse.

Mutha kuphatikiza nyemba ndi ma squat olumpha. Lowetsani mu squat, pangani kamodzi, kenako ndikulumphira pansi. Tengani squat ndikubwezeretsanso. Bwerezani ndikuchita masekondi awiri kapena atatu mphindi 30 mpaka 1.

Kutenga

Chiwerengero cha zopatsa mphamvu zomwe mumawotcha squats zimakhudzana ndi kulemera kwanu, kulimba kwanu, komanso kuchuluka kwa nthawi yomwe mumachita.

Yambani pang'onopang'ono ngati mukungoyamba kumene ndipo onetsetsani kuti mukukonzekera mawonekedwe anu kuti muzigwiritsa ntchito minofu yoyenera ndikudzitchinjiriza kuvulala. Mukangopeza squats, mutha kuyesa chimodzi kapena zingapo zosiyana kuti mupindule kwambiri ndi masewera olimbitsa thupi.