Squats ngenxa ezimpundwini, ukwenza esile elihle!

Yinto eyaziwayo ukuba omnye amalungu omzimba ingqalelo ezimpundwini ezininzi okumnandi ababhinqileyo. Indlela yokwenza le yinxalenye yomzimba ejonge ephucukileyo kwaye uye waba 'bonisa' wakho? Squats for ezimpundwini, ukutsibela, ndisolulela - le mithambo enemveliso rhoqo yabo ngokuyimfuneko kuwucima, oko kukuthi, yenza iesile lakho amahle elastic.

Iinzuzo umsebenzi kwi izihlunu gluteal

Ukongezelela ekomelezeni izihlunu emzimbeni iza kuphucula igazi ukuhamba kwi isinqe, oko kukhokelele ekwandeni luthambe esikhumbeni. squats Performing, womeleze izihlunu zangasese, emva, imilenze kunye abdominals, nto leyo eza kunceda ukuba bafumane ume kakuhle.

Squats kuba ezimpundu i umthamo Cardio elungileyo, kuba ngokwenza umthambo ngaphandle ubunzima ezongezelelweyo, kuyimfuneko ukuba sisuse ubunzima bomzimba wakho. Ngenxa yoko, umthambo ukuze glutes kunceda nokomeleza zomzimba.

Iingcebiso ngokusebenzisa imithambo

Squats kuba ezimpundu zithathwa ukuba imithambo athandwa kakhulu kweli qela kwezihlunu. Baya kunceda ukwandisa ezimpundwini, ukuba ndibanike bhetyebhetye kunye nefomu egqibeleleyo. Kukho ezinye bokuqonda lo msebenzi.

- Ukuba ufuna ukwandisa umthamo kwaye anike convexity kufuneka kwehliswe isinqe ngexesha squats isezantsi kangangoko, phantse ehleli phezu izithende zakho.

- Ukuba ivolyum ngeempundu kwanele, kodwa kufuneka ukuba abanike ifomu kwimali, squats kufuneka kwenziwe ukuze ethangeni kwindawo ngaxeshanye, ukunyuka ukuya emgangathweni amadolo waguqa ngama-90.

- Gcina izithende zakho emgangathweni - ukuba walimala!

- Emva indlela ngalinye amandla, ukwenza umthambo kukunaba: baya kukunceda ukuba kufikelelwe kwiziphumo ezinqwenelekayo nokusindisa abantu engozini ayathatyathwa kunokwenzeka.

- Musa kugoba umva ngexesha lokuhlala-ups, ingakumbi xa besebenza kunye namatye, kuba uyakwazi kwalimala kwalapho.

Isethi loqheliso

1. Imisebenzi classical kolu mzimba squats for glutes. Wonke ukhumbula imithetho ukuphunyezwa kwale uprazhneniyaesche esikolweni. Kufuneka ume nkqo, imilenze ngaphandle, kwaye kuthoba phantsi umzimba, ayeguqa ngamadolo zakho nokugcina ngqo wakho. Unga nzima umthambo, ukuthatha nomthwalo. Oku kunokuba ngentonga, bayibeka emagxeni okanye dumbbells. Ekhaya, ungasebenzisa iibhotile ezaliswe ngamanzi okanye ngesanti.

2. Umsebenzi umdla, nto leyo eza kwandisa ngokubalulekileyo kuphela izihlunu ezimpundwini, kodwa Matshotyana, kwenziwa ngolu hlobo lulandelayo: ke kufuneka ukuba balale phantsi, eguqa umlenze wakho edolweni, lo gama i-ngqo ezotyhalo yesibini. Zama ukuba bachukumise kwamadolo yomlenze baphikele phantsi ngenxa elele umlenze ngqo. Emva 10 kophindo zekisa into enye emlenzeni yesibini.

3. Uhlaselo Tobacco kakuhle. Kanye squats for glutes, ukuba makwenziwe ubunzima eyongeziweyo okanye hayi. Thatha inyathelo phambili azigobe izakhi idolo ngama-90. Umlenze yesibini, zama ukuba bachukumise lula emgangathweni. Emva 8-10 nabameli ukuba benze okufanayo kunye nezinye emlenzeni.

Ukongeza kuqeqesho, kunokwenzeka ukuba ukulayisha umsebenzi ngeempundu bakhe ngexesha ekhwela eziqhelekileyo kwizinyuko. Zama ukuqondisa kunye ngamadolo ukuya bomthwalo kuphela gluteus, kodwa izihlunu kasikrobana.