Icebo olusebenzayo ukuze nani ukuhlamba toned

abafazi abaninzi ngempazamo acinge ukuba ngenxa qete kwaye ngeempundu elastic kufuneka ngesantya ngokwakho iiyure ezininzi uqeqesho ejimini. Noko ke, ukuze kufikelelwe isiphumo ofunekayo, umzobo elula wahlala-ups, leyo engenziwa ekhaya.

Zeziphi izihlunu inxaxheba ngethuba squats?

Squats - lo msebenzi esisiseko na umthambo. Ngexesha lokuhlala-ups ukusebenzisa kuphela izihlunu gluteus. Xa ngendlela echanekileyo lo msebenzi ngomtshini hamstrings kunye quadriceps.

Kunye squats rhoqo walungisa kakhulu yokuma ngexesha umthambo isebenza izihlunu umva. Kwizihlunu zesisu nazo athathe inxaxheba kule nkqubo yaye abe somfanekiso.

Ukuba ngaba isixhobo yakho intonga, kuyenzeka ukuba kuzuzwe iziphumo buqapheleke kakhulu ngokukhawuleza. Nayiphi nge weighting amaxesha amaninzi olusebenzayo ngaphezu umthambo oluqhelekileyo. Qala beesekethe ukuze enze squats kunye Nge kuyacetyiswa ku ejimini phantsi kweliso umqeqeshi. Emva koko uyakwazi ukuqhubeka ngezifundo zabo ngokwabo ekhaya.

squats ehleliwe ababhinqileyo pole

1. Ngaphambi kokuba uqalise ukusebenzisa qinisekisa ukushushubeza nokushisa izihlunu ukuthintela komsipha kunye nokwenzakala.
2. Thatha indawo ukuqala - emva ngqo, iinyawo ebanzi kancinane ububanzi egxalabeni. Ngexesha lo msebenzi, zama ukukhangela phezulu kuphela. Oku kuya kusinceda sihlale umva wakho.
3. Ndichopha, zama ukuwenza ube sezantsi kangangoko bababuyekezele isinqe.
4. Enoba kunjalo, musa ukukhulula unyawo ukusuka emgangathweni - yinto impazamo gross. Kungcono ukufunda ngokuthe watshona ngaphantsi ukuma tiptoe.
5. Lindela ukuphefumla. umoya ukwenza ngexesha squats, uwukhuphe - ngexesha nendawo enyukayo.
6. Gcinani ngamadolo bakho kufana emgangathweni, ababajongeli ngaphakathi.
7. Musa ukuthatha bubunzima obuninzi ukuba akukho amava. Ukuqala ubunzima kufuneka eliphakathi kwaye ekhululekile kuwe. Kuba namankazana, ayikhuthazwa tu into yokuba ukusebenzisa ubunzima enkulu ngenxa iimpawu yokwakheka. Kungenjalo, ukuze ndenzakale okanye iingxaki.
8. Ukuba ngexesha squats na intlungu kwamalunga emadolweni, neemedlenno uyeke lo msebenzi. Kusenokufuneka ukuba ukhethe umthwalo lighter.

Scheme ukuhlamba ngaphandle ukulinganiswa

Yenza squats ngaphandle nezilinganiso inokuba ecaleni imigca efanayo naleyo esibondeni. Kwabo ongazange badlale imidlalo, imisebenzi enjalo unako ukubavusa umzimba kwaye uqale inkqubo wokutshisa ngamanqatha. Ukuqhuba squats for glutes ngaphandle onobunzima kakhulu nsinya mzobo kwaye uzive ukhu- ochwayithileyo.

Inye kuphela kufuneka sinikele ingqalelo na indawo umva. Intonga ayiniki umva ukuze bakhululeke kwaye ikuvumela ukuba uhlale kuyo flat. Ngaphandle inkxaso ezinjalo akukho weighting, ukuze le meko kuya kufuneka ukubukela ikhosi zabo. Ebudeni yokuqeqesha look esipilini, oko kuya kunceda ukulawula inkqubo.

Indlela ukwandisa ifuthe squats?

Kuba kangangoko, kufuneka wenze umthambo ukuze iiseti 4-5, ukwandisa ngcembe umthwalo. indlela nganye kungabandakanya 10-30 squats. Konke kuxhomekeke iqondo yoqeqesho lweembaleki.

Zama ixesha ngalinye ukwandisa inani kophindo kunye neendlela kunye ukuze bawe ngokuhla. Ukuba usebenzisa nge Nge kuzisa andiyithandi kakhulu kwaye buhlungu, yilahle kude. Uqheliso lomsebenzi ngaphandle kweentonga uya kukunika iziphumo ezibonakalayo. Okona kubalulekileyo, mamela umzimba wakho kwaye musa khulu.

Scheme umthambo ukuhlamba zingahlonyelelwa yi kumatshini bayiqhube-ups. Musa ukulibala ukuba ukunyamekela eluswini, yenza usonga kunye yokuthanjiswa anti-cellulite. Kwaye emva kweenyanga ezimbalwa umthambo rhoqo uya kukwazi ukuqhayisa kwabanye umzimba kufanelekile futhi mncane.