Kodi Ndiyenera Kugwiritsa Ntchito Magulu Angati Tsiku Limodzi? Buku Loyambira

Zamkati

• Momwe mungayambire
• 1. Malo okhala squat
• 2. Wosakhazikika
• 3. Wogawanika
• 4. Mbale yomwera
• Mukufuna zambiri? Yesani zovuta zathu za masiku 30 za squat
• Zinthu zofunika kuziganizira
• Mfundo yofunika
• 3 Kusunthira Kulimbitsa Ulemerero

Momwe mungayambire

Zinthu zabwino zimabwera kwa iwo omwe amakhala mosakhazikika.

Sikuti ma squat amangopanga ma quads, ma hamstrings, ndi glutes anu, amathandizanso kukhazikika ndi kuyenda kwanu, ndikuwonjezera mphamvu zanu. M'malo mwake, kafukufuku wa 2002 adapeza kuti momwe squat yanu imakhalira mozama, ma glutes anu adzagwira ntchito kwambiri. Kutsimikiza komabe?

Zikafika pa kuchuluka kwa squats zomwe muyenera kuchita patsiku, palibe nambala yamatsenga - zimatengera kwenikweni zolinga zanu. Ngati mwatsopano pakuchita masewera, yesetsani magulu atatu a 12-15 reps osachepera mtundu umodzi wa squat. Kuyeserera masiku ochepa pa sabata ndi malo abwino kuyamba.

Pansipa, tapanga squat yoyambira ndi mitundu itatu yake kuti mufike kuntchito.

1. Malo okhala squat

Mungakhale ovuta kuti mupeze zolimbitsa thupi zofunika kwambiri kuposa squat woyambira. Ikachitidwa moyenera, imagwiritsa ntchito minofu yayikulu kwambiri mthupi kuti ipereke zabwino zambiri zokongoletsa. Ngati mukuganiza, squats atero ndithudi thandizani kukweza ndi kuzungulira matako anu.

Kuti musamuke:

1. Yambani poyimirira ndikulumikiza mapazi anu paphewa, ndikupumitsa manja anu m'mbali mwanu.
2. Pamene mukukulimbitsa mtima wanu ndikusunga chifuwa chanu ndi khosi lanu osalowerera ndale, gwadani maondo anu ndikukankhira m'chiuno mwanu ngati mutakhala pampando. Manja anu akuyenera kukweza patsogolo panu kuti akhale ofanana pansi.
3. Pamene ntchafu zanu zikufanana ndi pansi, imani kaye. Kenako ikani zidendene zanu kumbuyo komwe mumayambira.

2. Wosakhazikika

Wokonda kuthana ndi ma glute, ma squat amakumana ndi AF.

Mutha kugogoda 10 mwa izi mbali iliyonse osatuluka thukuta, kwezani masewera anu pokhala ndi cholumikizira m'manja.

Kuti musamuke:

1. Yambani poyimirira ndikulumikiza mapazi anu mulifupi. Gwirani manja anu pamalo abwino. Mutha kupumitsa manja anu m'chiuno mwanu kapena kuwasunga m'mbali mwanu.
2. Pokhala ndi maziko olimba, bwererani ndikuwoloka ndi phazi lanu lamanja mpaka ntchafu yanu yakumanzere ikufanana pansi. Onetsetsani kuti chifuwa ndi chibwano chanu zizikhala zowongoka nthawi yonseyi.
3. Pambuyo pang'ono, pendani chidendene cha phazi lanu lakumanzere ndikubwerera komwe mumayambira.
4. Bwerezani, koma bwererani mmbuyo ndi phazi lanu lamanzere m'malo mwake. Mukamaliza mbali iyi, mwamaliza rep.

3. Wogawanika

Mofanana ndi lunge, squat yogawanika imafuna magawano, kudzipatula mwendo umodzi nthawi imodzi. Izi zidzafunika kuchita bwino, chifukwa chake muziyang'ana kwambiri momwe mukuyendera.

Kuti musamuke:

1. Yambani mukuyima modekha, ndi mwendo wakumanja kutsogolo ndi mwendo wakumanzere kumbuyo.
2. Sungani manja anu m'mbali mwanu. Ngati mukufuna zovuta zina, gwirani cholumikizira chowala m'manja.
3. Mukamasunga chifuwa chanu ndikukhazikika, pindani mawondo anu mpaka bondo lanu lamanzere likukhudza pansi ndipo ntchafu yanu yakumanja ikufanana ndi pansi. Onetsetsani kuti bondo lanu lakumanja silikudutsa kumapazi anu.
4. Mutapuma pang'ono, bwererani pomwe mumayambira. Bwerezani nambala yomwe mukufuna kuchokera kumiyendo yakumanja, kenako sinthani modzidzimutsa kuti mumalize kubwerera kwanu kumanzere.

4. Mbale yomwera

Mphamvu komanso makochi otsogola a Dan John adapanga izi kuti athandize anthu omwe ali ndi vuto lodziwa bwino ma squat kapena kumva kupweteka panthawi yamagulu oyenda.

Zida: Chosokonekera. Yambani kuwala ndi mapaundi 10 ngati mukungoyamba kumene.

Kuti musamuke:

1. Yambani pogwira cholumikizira chanu kumapeto amodzi, kulola kuti mbali inayo izipachika pansi, manja anu ataphimbidwa.
2. Ndi zigongono zowongoka, gwirani cholumikizira bwino patsogolo panu, ndikukhudza chifuwa chanu. Maganizo anu akuyenera kukhala otakata ndipo zala zanu zilozedwe.
3. Bwerani mawondo anu ndi kuyamba kukankhira m'chiuno mmbuyo, kusunga dumbbell osasunthika. Sungani khosi lanu osalowerera ndale ndikuyang'anitsitsa patsogolo. Ngati kuyenda kwanu kukuloleza, ntchafu zanu zimatha kulowa pansi kuposa kufanana pansi.
4. Mutapuma pang'ono, kanikizani zidendene ndikubwerera komwe mumayambira.

Mukufuna zambiri? Yesani zovuta zathu za masiku 30 za squat

Mutatha kudziwa kusiyanasiyana kwama squat, kweretsani masewerawa ndi vuto la masiku 30 la squat. Kumbukirani, 1 seti iyenera kufanana pafupifupi 12-15 reps mukayamba. Mudzakhala mukuchita maseti atatu a squat - chifukwa chake tengani madzi anu ndikukonzekera.

Kuti mukhale wolimbikira kwambiri, mutha kuwonjezera ma reps angapo kapena kutenga ma dumbbells mukamagunda sabata 3, kapena tsiku la 15.

Zinthu zofunika kuziganizira

Onetsetsani kuti mwatenthetsa musanayambe kubisalira. Kuchita mphindi 10 za cardio ndi mphindi 5 zokutambasula kumamasula minofu yanu, kukulitsa mayendedwe anu, ndikuthandizira kupewa kuvulala.

Chiwerengero cha squats chomwe muyenera kuchita sichikugwirizana ndi jenda yanu komanso chilichonse chokhudzana ndi thanzi lanu. Kumbukirani malire anu ndipo onetsetsani kuti mawonekedwe anu ndi olimba musanawonjezere zina zowonjezera kapena zolemera.

Ngakhale squats ndimachita zolimbitsa thupi modabwitsa, sindiwo mapeto ake-onse. Kuphatikiza iwo muutumiki wolimbitsa thupi wathunthu - ndikudya zinthu zabwino mgawo loyenera - kudzakupatsani zotsatira zabwino.

Mfundo yofunika

Pongoyambira, kubowola maseti atatu a 12-15 mobwerezabwereza kangapo pamlungu kudzakupatsani mwayi wopita ku mphamvu ndi ma jeans odzaza. Aphatikizeni kuti muzolimbitsa thupi moyenera ndikuwona zotsatira zake zikuyenda!

3 Kusunthira Kulimbitsa Ulemerero

Nicole Davis ndi wolemba waku Boston, wophunzitsa za ACE, komanso wokonda zaumoyo yemwe amagwira ntchito yothandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Malingaliro ake ndikuti muphatikize ma curve anu ndikupanga zoyenera - zilizonse zomwe zingakhale! Adawonetsedwa m'magazini ya Oxygen "Future of Fitness" m'magazini ya June 2016. Mutsatireni pa Instagram.