Squats: program yeentsuku ezi-30. umzimba

Ukugcina umzimba slim yaye besempilweni, ekhaya ngokufanelekileyo ukunikela rhoqo ixesha ekuchopheni. Xa ukusenza kuphela ubuninzi kodwa imithambo buciko. Ukuba zisetyenziswe kakuhle squats, inkqubo ukunciphisa ubunzima iintsuku ezingama-30, kuya kunceda aqhumisele ngamanqatha kwemfuneko kwiindawo ingxaki, "ngomtshini" izihlunu ayikho kuphela imilenze, kodwa umzimba wonke.

Inzuzo squats

Hlala-ups azikho nje ukwakha izihlunu ezisezantsi ilungu lomzimba, nobona ngunobangela ekukhuleni musculature umzimba uphela.

Kwizazi squats:

• squats program for abafazi kuya kukunceda ukuba aqhumisele ngamanqatha. I esomelela ngokomelela izihlunu zakho, olusebenzayo kokukhona uya ukuncipha.
• Squats ngcono ukubambisana, ukuvumela ukuba ugcine ukushukumiseka, ukwandisa unyamezelo.
• ndlela yokusebenza eyiyo ziya kuphucula imeko amalungu, njengoko ngexesha umthwalo ukuhlamba ngqo onke amalungu, ukunciphisa amathuba yokwenzakala ngamnye ezidibeneyo.
• Squats mihle, ukuba inokwenziwa naphi na kwaye kuyo nayiphi na inkampani, emoyeni, nabantwana, ku ejimini kunye izikali.
• Kukho iinketho ezininzi kangaka ukwenza squats (kuba ngenyanga) ungakhetha apho eliphezulu kakhulu ukusuka kwinqanaba lokuqala loqeqesho kunye qethe.
• Body lift ifuna amandla amaninzi, ukuze ngokwenza squats, wena ukwandisa amandla akho, nto leyo eya kuba luncedo xa usenza ezinye imithambo.

Zeziphi izihlunu zisebenza ngexesha squats

Ngokuqhelekileyo, injongo squats ukwenza kukuba ukusebenza inxalenye esezantsi lomzimba. Ngale umthambo ampontshwe ngeenxa kunye ngeempundu, ukususa cm akufuneki evela kumacala yangaphakathi langaphandle emathangeni, kwesisu uliqinise.

Kwimeko yokuqala kusebenza imisipha gluteal. Quadriceps nzeke izihlunu nomlenze zisebenza ikakhulu ngenxa zonke iindidi ngeendidi squats. 30 Le program ibandakanya elibhalwe ngokumileyo kunye rectus abdominis.

ndlela ezibanzi

Ukuze apase ubuncinane ezinye iziphumo, kufuneka sigcine imithambo ukuphunyezwa buciko. Qaphela oku kulandelayo:

1. imisipha esiswini kufuneka kolulwa ukwakha uhlobo 'corset "ngenxa umqolo wakho.
2. Isithende icinezelwe phantsi.
3. Uphefumla nokuba kwaye kwehlise squats yenzakeleyo.
4. Emva ngqo, musa ukugoba okanye ngeenxa ngasemva.
5. Xa indawo liphantsi amadolo kufuneka ngaxeshanye ezinyaweni kwaye kufuneka baphambuke ngaphakathi okanye ngaphandle.

ukuhlamba Classical lulandelayo: iinyawo zamagxa-ububanzi ngaphandle, iingalo ngapha umzimba, amadolo baphikele zenze esinekona sasekunene, ngoko umzimba ubuyela endaweni yaso yesiqhelo.

Inkqubo squats kangangeentsuku ezingama-30

Ukwenza le kufanelekile umzimba kunye ngeempundu ilastiki, sebenzisa squats ezizodwa. program yeentsuku ezi-30 luqala ukumisela inqanaba yakho. Ukuza kuthi ga ngoku, ukuhlamba kangangoko unako. Musa Ungatsiba nyathelo, ngenxa yokuba, ukuqala kungekhona ngokomgangatho wakhe, kulula ukufumana iingxaki zempilo. Injongo yale program - ukwenza ukuhlala-ups 200 nangaphezulu.

Ukuba inqanaba lakho eliphakathi ukuya okulungileyo, ngoko ukuzilolonga uthembisa ukuba ube nempumelelo. Ngokusekelwe kwi-entry level yayo bangadlulela ukuzilolonga. squats Uluhlu iintsuku 30 siboniswa apha ngezantsi ngokuthi umzekelo kwiintsuku zokuqala ezi-3.

• Inani wahlala-ups ingaphantsi kwe-10, emva koko landela kwikholam 1.
• Ukuba wenze ukuya ku-20 wahlala-ups, funda umhlathi 2.
• Kummandla we-30 wahlala-ups - alandele inani kwikholam 3.
• Ukuba likwazile ukwenza ngaphezulu kwe-30 wahlala-ups, ngokukhuselekileyo ukutsiba phambili ukuya kwiveki yesithathu.

Ngokutsho koko itafile-ups ukuhlala iintsuku ezingama-30, wena kwiveki yokuqala. Kwiveki yesibini akwenzi naluphi na utshintsho iiklasi. Ekupheleni kweveki 2 enze uvavanyo ekuqaleni wenza ukuba phambi kokusebenza program. Umphumela irekhodi okanye ukunkqaya.

Xa inqanaba lakho lifika squats 50, ukulungele ukwenza squats. Le program for iintsuku 30 okunene iqala khona ngoku, iiveki ezimbini zangaphambili yamalungiselelo, ukuba inqanaba uqeqesho emzimbeni ayonelanga. Break ups iindlela eziliqela, ukwandisa inani lamaxesha kugqityiwe ngokubhekiselele kule theyibhile ingezantsi.

Squats ngomlenze omnye

Enye iintlobo ezininzi ezisebenzayo ezibanzi kukuba i umthambo ngompu. Okt squats ngomlenze omnye. Lo msebenzi inenani yeenzuzo phezu kwezinye embodiments le ezibanzi:

• Ukuhlamba ngomlenze omnye kunceda ukuba baphuhlise izakhono, ukuba bhetyebhetye, izihlunu ezimpontshelwa umzimba uphela.
• Idibanisa umsebenzi kwimicu kwezihlunu encinane wonke umzimba, apho akanakuba catch naziphi ezinye iinyawo umzimba.
• A umthwalo oluncinane umnqonqo ukuthintela umva iingxaki.
• Ngenxa umthetho, kukho abaninzi unyawo phambili. Asymmetry ingasombululwa kunye pistols nje, kuba uyakwazi ukunyenyisa umthwalo ngomlenze omnye, kodwa zombini.

Ubunzima iphambili kwasekuqaleni xa usenza squats ngomlenze omnye uya ubambe eseleyo. Ngoko ke, ukuwa kufuneka ayeke kuwe, nawe umele uzame kwakhona.

Technique le ngompu:

1. Hamba unyuke waya emnyango jamb Ungayami kancinane kwicala elinye kuye. Omnye ngqo umlenze kunye nezinye izakhi kwi edolweni.
2. Qala Wayitsala umlenze kwi edolweni xa ukusezela. isiphumo yesibini phambili. Ngasemva ne ngqo.
3. Kwi siphefumla, babuyele yokuqala.

Khetha squats kule program iintsuku ezingama-30

Ukuba ugqiba ekubeni athabathe lokuhlala-ups, program yeentsuku ezi-30 luza kuvumela ukuba ukhethe umsebenzi ekhuhlangubeni lakho. Kukwacetyiswa kwakhona ukuba ayeke umsebenzi omnye, kufuneka usoloko utshintshe iindidi ngeendidi squats, idityaniswe ubunzima kwezinye izihlunu zone.

Iinketho squats:

• Squats nge umthwalo. Dumbbells abafanelekileyo bar okanye nje ibhotile ezaliswe ngamanzi. Inani kophindo kule meko sinciphile kwaye yahlulwe iindlela eziliqela.
• ups nzulu kodwa rhoqo ukuvumela ukuba basebenze ezo imisipha ezimpundwini, ezo akazibandakanyi ukuhlamba enzulu. Nceda ekupheliseni amafutha kwemfuneko kunye cellulite kwi ezimpundu.
• "Plié" lwenziwa kunye neentungo mkhulu ngaphandle, iinzwane khangela kumacala ahlukeneyo, izinto ezintle yeyona kakhulu. Xa bebuyela kwindawo yokuqala yokulungisa amadolo ekhethiwe.
• Ukuhlamba eludongeni yenzelwa yokulahla ibhanti kwezihlunu umva. Le umva icinezelwe eludongeni, ububanzi iinyawo zamagxa ngaphandle kwaye ufake phambili. Ndichopha do, ngokungathi ngokuwatshibiliza phantsi udonga, ukuma ezantsi - ngaxeshanye phantsi. Iinyawo akufuneki sehla ngaphaya komgangatho.