Kutshe Zingaphi calories ngexesha ezibanzi. Zingaphi calories kutshiswa ngexesha ukuhlamba izihlandlo 50

imithambo ezinjalo ezifana squats, zityalwa kungathathwa olusebenzayo ukunciphisa umzimba. Ngexesha lo msebenzi nje kuphela kilojoules, kodwa kuphucula imbonakalo yomzimba, esebenza gluteal kunye ethangeni kwizihlunu, qinisa neebhulukhwe, ummandla, kwaye isikhumba iba ngaphantsi flabby.
kutshe Zingaphi calories ngexesha ezintle? Lo ngumbuzo ukuba kulula ukuphendula, izimamva ezinokuthelekiswa ukwazi parameters ubunzima umntu kunye nesantya apho uwugcinayo olu qeqesho.

Ukusebenza squats kunye nokuncipha

bahlale-ups imfihlelo umthwalo ngexesha lokubulawa kwabo akanagunya kuphela, kodwa umthambo aerobic kuba lunezigaba ezibini:

• Ngexesha ukuhlamba eladlulayo izihlunu imilenze, ngeempundu, ab, emva.
• Ziyenyuka iza umthwalo amandla ngenxa ubunzima bayo.

Kungenxa yoko le nto ebudeni ezintle kunokuba ngokukhawuleza aqhumisele ngamanqatha, oko kukuthi, ijwabu izihlunu eli onikezelwa oksijini, leyo, ngokubanzi, kwaye kunegalelo nokutshatyalaliswa lipids. Ukuze asebenze umzimba ufuna amandla, kwaye uthabatha ukuphuma uninzi lwezi amafutha.

Mhlawumbi bonke basebenzisa ukuhlamba njenge mpathombi ukunciphisa umzimba ayinaluxanduva nje ngalo mbuzo: "? Bangaphi calories atshiswe ngexesha ukuhlamba" Kunokuthiwa ukuba inani labo ixhomekeke umlinganiso ukuhlamba kunye nesantya apho uwugcinayo msebenzi. Apha, umzekelo, imbaleki ezinobunzima ka-62 kg uhlale phantsi imizuzu emihlanu malunga amaxesha 100 inkcitho nama-43 calories, oko kukuthi, kilocalories. Ngamanye amaxesha ngempazamo ngokuba osidingayo kilocalorie. Ngokuqhelekileyo, akukho ukudideka yenza kuba calories ukuba iyunithi encinci kakhulu yomlinganiselo - ezincinane ngokuphindwe kaliwaka kunoko calories. Ngoko ke, kulo naluphi uncwadi ngesondlo badla ukusebenzisa igama "osidingayo", okuthetha calories.

Ngoko ke, ukuba ukubalwa kwisalathiso-50, kufuneka 43 kcal yahlulwe kabini. Fumana oyintsobi yalowo 21.5, nto leyo yayiza kuba impendulo umbuzo malunga zingaphi calories atshiswe ngenxa squats 50.

Forms of the ezibanzi

Squats zilufanele ekuqhutyweni ejimini, nangenxa bume sekhaya. Ukwenza imithambo ubunzima bomzimba, akunyanzelekanga ukuba usebenzise izixhobo umthambo ezizodwa kunye nezixhobo, umthwalo isenokuba ubunzima bomzimba wakhe.

Eqhelekileyo kakhulu neqondakalayo lonke uhlobo wahlala-ups - Classic. Bona musa ukuba izakhono ezizodwa kunye oluninzi isithuba. Ngendlela ukuhlamba ngokunzulu kuxhomekeke kunikezo umthwalo. Ixabiso kwaye imilenze uqulungqo. Umzekelo, "plie" squats zezona ngokukuko zokumpompa ngeempundu, njengoko, eneneni, kwaye "sumo 'ezintle.

kutshe Zingaphi calories ngexesha lokuhlala-ups, leyo kuthiwa buso? Yezizathu ngaphezu enzulwini. Olu hlobo wahlala-ups ingabizwa kardiosilovymi njengoko kwenziwa ngesantya olunzulu uze uvumele ukusebenza abo izihlunu ezingasetyenziswayo ngexesha ukuhlamba nzulu. Ngoko ke, ukuze kwandiswe ukusetyenziswa lweekhalori, kufuneka wenze buso, ukuchopha soloko kuphinda-phindwa.

ndlela ezibanzi

On ukusetyenziswa osidingayo ngexesha ubuchule ukuhlamba nayo kuchaphazela intsebenzo yabo.

• Ngaphambi kokuqalisa umsebenzi omkhulu, kufuneka wenze ukuzilolonga ukukhanya ngokohlobo iintshukumo ojikelezayo we kwedolo neqatha amalungu. Ngakumbi kubaluleke ashushu-up phambi kokuba squats benemizimba.
• Kufuneka ugcine ngasemva tye, eguqa kancinci i ezisezantsi ngasemva.
• Ngexesha lo msebenzi, awukwazi ukuthatha izithende zakho phantsi.
• Xa inkqubo squats ukwenza kufanele kube lula ukuba olule imisipha esiswini.
• Ukuze xiphephana emalungwini, kuyimfuneko ukuba ziyeke amadolo la enzulu. Ingongoma liphantsi le ukuhlamba echanekileyo - kuxa kwamathanga eyayingqalene emgangathweni amadolo sakho-engile ° 90.

Ukuba sithethe ngayo i "berg 'ezintle okanye" sumo ", akukho nto ebaluleke kakhulu iinyawo nokudlalisa somzimba.

Ngexesha naluphi na uhlobo umthambo kufuneka uqale ukucinga malunga nobuchwepheshe kunye ukhuseleko lwabo, kungekhona malunga bangaphi calories atshiswe ngexesha ezibanzi. amaxesha 50 - linani kakhulu eyamkelekileyo kwabasaqalayo. Kwaye njengoko izibalo ngentla - nto phantse 22 kilocalories. Ukuba ukuqhuba uqeqesho kabini ngemini, ufumana 43 kilojoules, nto leyo ilingana 37 iigrem chips zamazambane, 175 iigram yenyama ivatala, okanye ikomityi enye avareji cherry.

Squats kunye nokuselwa osidingayo

Alithandabuzeki elokuba, bonke nani yabantu ebonisa calories utshiswe iya kuba ngqongqo ngabanye, kuba nangakumbi ezintle, amandla kudingeka ukuba umzimba umthambo. Ngoko ke, ukusetyenziswa osidingayo iba phezulu. Umzekelo, ukuba uthathe ingqalelo sibe inani efana 30 wahlala-ups. Zingaphi calories utshiswe badla yembaleki efanayo zalishumi 62 kg, ukuba uwugcinayo inani kophindo? Eyenziwa izibalo ezilula - 43 umahlule ngo-100 ize 0,43 ifunyenwe, oko kukuthi, inani calories ndayichitha ezibanzi. Kwaye ukuba phinda ukuba nani ngo kophindo 30, ufumana 12.9 kcal.

Kufuneka wathi calories wachitha okungakumbi ukuba imbaleki uya kusebenzisa iintsimbi, njengoko kumisiwe ukwanda kunye namandla owenziwe.

Squats benemizimba

Amanye amabhinqa ngephutha bakholelwa ukuba ukusebenzisa amatye ezintle, ukuba elizenzekelayo kwemilenze ndibonisele, njengabadlali. Ngelishwa, akukho ngokukhawuleza, yonke into eyenzekayo, nangona kunjalo kwemilenze kutshiswa amafutha ngokukhawuleza kwaye linge kunayo nayiphi na enye.

Ngoko ke, ukuba imilenze kunye amathanga wakhangela slim kunye nesiqabu kunye neempundu uqhuba toned, kufuneka balahle amanqatha kule mimandla. Kwaye ukuba oku kube kakuhle ukulayisha imisipha ukusebenzisa ku ejimini okanye ekhaya izixhobo ezizodwa. izixhobo Ideal, ezifana evimba, dumbbells, kettlebells, kunye wegazi. abaqeqeshi Special khona.

Ezi squats eziyingozi?

Ngokwendalo, umbuzo zingaphi calories atshiswe ngexesha ezintle, kubalulekile, kodwa oko kuba nantsingiselo ngokupheleleyo ukuba ngexesha umthambo kukho ingozi yokwenzakala.

Ngokutsho izifundo olwenziwe sha-50, squats ziye njengeyingozi, kwaye babecinga ukuba enokukhokelela yade le imicu idolo. Ngokuhamba kwexesha, olu hlobo zithi zibe imithwalo evakalala, wolahlekelwa uzinzo kwaye uqale ukuba buhlungu. Ngokusekelwe kwezi zifundo, ukutshintsha inkqubo yoqeqesho kwi-US Army, apho ezinye iiyunithi zomkhosi ishiywe ngokupheleleyo kulo msebenzi.

Emva kwezi ziganeko, kakhulu ixesha, ukuchopha elide ongambethe igama elihle, yaye kuphela umthambo ekupheleni 80 wafumana ithemba imvuselelo. izifundo ezitsha ngokupheleleyo olusaleleyo luqhutywe. Ukuze wenze oku ikhulu bantu wamema amavolontiya kwaye yavavanywa uzinzo imicu idolo. Ekuhambeni kwexesha abantu ezikhethiweyo ezintle, kwaye enye inxalenye ayikho. Ngenxa yoko, ngokupheleleyo zonke nxaxheba olu lingelo lwaqhutywa ukuqinisekiswa kwamadolo. ayizange fixed Akukho mahluko, yaye ke ngoko, ukuba amadolo ezintle abazange abalimele.

Izifundo ziye zaqhutywa weightlifting eliphakathi. ngamadolo abo, kakhulu, baba a sizinzile.

Ngokuqhelekileyo, unobangela yokwenzakala iba exercises ubuchule engafanelekanga nokusebenza kunye namatye enzima ngaphandle ukulungiselelwa.

Ukongeza kwamadolo, hlala-ups kunokuba yingozi emqolo. Oku ikakhulu ekhathaza imisebenzi eyenziwa benemizimba. backbone angase aphathwe indlela engeyiyo.

Iingcali endle lokuphila, kwakunye amarhamente ngendlela esempilweni yobomi bakholelwa ukuba squats ukunceda ukuqinisa inkqubo ezifana ukutya. Ngaphezu koko, ukuba umzimba ukutshisa umzimba nasemva Amazing yakho.

Ukuze ube ukumila yaye besempilweni, kufuneka enze ukusebenzisa ishedyuli ezibanzi. Le yeyona ndlela ilungileyo yokwenza ukuba imilenze neyi, neempundu ilastiki, kwaye okona kubalulekileyo - yinto indlela ephumelelayo silwe ukutyeba. Efficiency ukuhlamba eqinisekisiwe ngokuphindaphindiweyo nobungcali iimbaleki kunye ekunciphiseni elula.

Kodwa ukuba ndithethe kakuhle ekhethwe imithambo ukongeza ukutya okusempilweni, umbuzo malunga zingaphi calories atshiswe ngexesha ukuhlamba ngeke zibonakele kubaluleke kangaka.