Izikwele zezinqe: ungabamba kanjani ngokufanele ukuze upompa imbongolo

Izikwele zezinqe ukuzivocavoca okunhlobonhlobo okufakwe kunoma iyiphi inkambo eyisisekelo yokufaneleka. Izinzuzo ezinkulu zezikwele ukusebenza kwazo, ukuhlukahluka okubanzi kanye nokukwazi ukwenza ekhaya. Awudingi umqeqeshi womuntu siqu, imishini yokuqeqesha, noma amakhono akhethekile. Funda i-athikili yethu, bukela amavidiyo ambalwa we-thematic, ukhethe uhlelo olulungile - bese uya "kumantongomane".

Yebo, lokhu kuyiqiniso, izigaxa ezifanele ezinqeni, ngisho nasekhaya, zisiza ukuthuthukisa ukwakheka kwesidunu. Uma ugcwala njalo, i-butt izoqina, ijikeleze, futhi, futhi imisipha yemilenze izoqina futhi ithanjiswe. Isisu naso sizobuthana, konke ukukhululeka komzimba kuzothola izinhlaka eziyengayo. Izimo eziyinhloko ukwenza ama-squats ngendlela efanele futhi ehlelekile.

Ukuqonda kangcono ukuthi kungani ama-butt squats esebenza kahle kangaka, ake sibheke i-physiology.

Isebenza kanjani?

Izici ezi-3 zithinta ukwakheka kwezinqa:

1. Ukwakheka komzimba kwamathambo okhalo;
2. Amafutha omzimba;
3. Isimo semisipha.

Njengoba ungacabanga, akunakwenzeka ukuthonya ukwakheka kwamathambo. Kepha ulahlekelwa kanjani amafutha nokuqinisa imisipha! Ngabe izikwele ziyasiza ukumpompa isibunu sakho uma usebenza kanzima, udla futhi ungakweqi ukusebenzisa? Kulahleke, babodwa abasizayo! Njengoba noma yimuphi umqeqeshi ezokutshela, ukuzivocavoca okuphumelela kakhulu kokumpompa ama-glutes akho yi-squat. Uma ufuna ukuthi imisipha yakho ikhule, udinga izinsimbi. Ngokuqinisa nokushisa amafutha - sebenza ngesisindo sakho, kepha ngejubane elisheshayo nokuningi.

Cabanga ukuthi imiphi imisipha esebenza kulo msebenzi:

• I-gluteus maximus - nguyena obhekene nokuma kwezinqa zakho;
• I-gluteal encane;
• I-gluteus emaphakathi.

Amabili okugcina angaphansi kwale enkulu futhi anomthwalo wokuhambisa izitho ezinhlangothini. Okukhulu kubandakanyeka ekuguqukeni komzimba, ekuthunjweni kwemilenze phambili / emuva, nokuhamba.

Izikwele nazo zibandakanya ngamazinga ahlukahlukene:

• Amathanga ama-Quadriceps (ama-quadriceps);
• Ama-biceps we-Hip;
• Inkonyane;
• Imisipha Core;
• Cindezela.

Amalunga nemisipha yomzimba ongezansi asebenza ngokuzikhandla.

Ngakho-ke, sithole ukuthi yimiphi imisipha edinga ukufuthwa ukuze kutholakale isinqe esimangazayo, bese sizobheka ukuthi singenza kanjani ama-squats ezinqeni kahle.

Kufanele uhlale kanjani?

Uma unentshisekelo yokuthi ungabhaqa kanjani ngendlela efanele ukuze intombazane ikwazi ukumpompa izinqe, usuvele usendleleni efanele. Indlela elungile izokuvumela ukuthi ufeze umphumela ngesikhathi esifushane ngangokunokwenzeka, ngaphandle kwalokho, umphumela uzoba zero.

Kodwa-ke, akwanele ukwazi inqubo, kubalulekile futhi ukugcina ama-nuances alandelayo:

• Qala ngomthwalo owanele, ungalweli ukushaya amarekhodi omhlaba ngokushesha;
• Njalo vula ukuzivocavoca ngokuzifudumeza bese uphetha ngokuzivocavoca nokuphefumula;
• Ungagijimisi ama-squats, uhambe ngesigqi futhi ngokushelela;
• Bheka inqubo yokuphefumula - donsa ngenkathi wehlisa, ukhiphe umoya ngenkathi uphakamisa. Ungalokothi ubambe umoya wakho;
• Landela inqubo. Hhayi kuphela amadolo okufanele agobe, kodwa futhi nesikhumba;
• Yidla ukudla okunempilo;
• Ungami lapho. Imisipha ingajwayela umsebenzi, ngakho-ke, idinga ukuba yinkimbinkimbi kancane kancane;
• Ngokumpompa okuphumelelayo kwabapristi, ungagcini ngokuzimela nje kuphela.

Izinhlobo

Manje, ekugcineni, ake siqhubekele ezinhlotsheni ze-squats ezingabangane abakhulu be-butt eqinile. Ngezansi sizihlunga, siphinde sikutshele ukuthi ungacosha kanjani kahle ukuze upompa imbongolo yentombazane ngenhloso.

Amaphutha amakhulu

Uyacelwa ukuthi uqaphele ukuthi izingqimba ezifanele ezinqeni, ekhaya noma ejimini, zenziwa kusetshenziswa inqubo efanayo. Akunandaba ukuthi usebenzisa izinsimbi noma izigaxa ezinesisindo sakho. Nawa amanye amaphutha okufanele uwagweme:

• Ukuphefumula: ukuhogela ngokuqinile ekwehleni, phefumulela phezulu;
• Ingemuva ayihlanganisiwe;
• Amasokisi ahlala ephendulwa ngendlela efanayo namadolo;
• Amadolo awakwazi ukuthwalwa ngaphezu komugqa wamasokisi;
• Izithende azisuki phansi;
• Ikhanda alincishisiwe noma liphonswe emuva;
• Ukubandakanya imisipha ekhazimulayo ngqo, donsela ukhalo emuva kancane. Ngaphandle kwalokho, kuzosebenza kuphela imilenze namadolo.

Izikwele zakudala

Le squat butt kuyindlela eyisisekelo engasetshenziswa kuwo wonke amanye ama-squats. Ngaphandle kokucacisiwe, esizophinda sikusho ngezansi.

• Yima uqonde ngezinyawo ububanzi behlombe, izingalo ezinhlangothini zakho noma zelulwe phambi kwakho;
• Njengoba uhogela, qala ukushelela phansi ngokushelela, udonse isinqe emuva, ugoba kancane emuva. Ngasikhathi sinye, ungazungezi umhlane wakho;
• Iphuzu eliphansi kunazo zonke lokuzivocavoca yisimo lapho amathanga akha khona indiza ehambelana nendawo;
• Njengoba ukhipha umoya, sukuma;
• Yenza inani lezimpinda olidingayo.

Izikwele ezijulile

Okulandelayo, sizochaza ukuthi intombazane ingakwazi kanjani ukujula ngokujulile ukuze ikwazi ukumpompa izinqe futhi ingalimazi amalunga amadolo.

Le nqubo ibeka umthwalo owandisiwe emadolweni, ngakho-ke, uma unezifo ezihambisana nazo, kungcono ukwenqabe.

Thatha indawo yokuqala, njengakwinguqulo yakudala. Landela imiyalo yangaphambilini, ngaphandle kwama-nuances alandelayo:

• Iphuzu eliphansi - izinkalo zehla ngaphansi kwedolo, zakha i-engeli ebukhali;
• Musa ukuphakamisa izithende zakho phansi;
• Gwema ukunyakaza okungazelelwe;
• Musa ukugoba umgogodla.

Lokhu kuvivinya umzimba kuhlukaniswa njengokunzima, kudinga ukuqina komzimba okuhle kakhulu, kuthuthukise ukuguquguquka kwamaqakala nokuqina kokuqina. Ukusebenza kahle, ngasendleleni, nakho kuzophakama kakhulu. Inqubo yokwenza ama-squats ajulile ezinqeni ezinesisindo esingeziwe ifundwa kangcono nomlingani. Kuhle uma engumsubathi onamava okwazi ukulawula ukusebenza ngendlela efanele.

Ima kancane

Njengoba igama lisho, kulo msebenzi, imilenze isethwe ububanzi behlombe buhlukanisiwe. Lokhu kulungiselelwa kukuvumela ukuthi ulayishe ngokufanele indawo engaphandle yethanga, kanye ne-gluteus maximus muscle.

Ngokuphathelene nenqubo yokwenza, khumbula ukuthi ungazibambela kanjani kahle izinqe - sesivele sabhala ngalokhu ngenhla, futhi silandela le miyalo. Iphuzu eliphansi kunawo wonke ukufana kwethanga kuya phansi. Ungaphakamisi izithende zakho phansi, ngaphandle kwalokho layisha kuphela amajoyinti amaqakala, hhayi imilenze yakho nesinqe. Uma, ngenxa yezici zomzimba, akunakwenzeka ukubeka imilenze yakho ngokuncane, thola ubuncane bakho bese usebenza kusuka kulesi sikhundla.

Isimo esibanzi - i-sumo ne-plie

Siyaqhubeka nokufunda ukuthi ungampompa kanjani imbongolo ngezikwele ekhaya futhi okulandelayo emugqeni kuyizikwele ezinesimo esibanzi. Lokhu kuvivinya kuhlose ngempumelelo izingilazi zakho namathanga akho angaphakathi. Kudinga ukuzelula okuhle nokuqina kumdlali.

• Isikhundla sokuqala sisezingeni, kepha imilenze ibekwe banzi kunobubanzi behlombe ngokuhlukana. Ngasikhathi sinye, i-sumo ifaka ukunwebeka okubanzi kwezinyawo, ngokuvula kwakho ukuvumela. Ku-plie, akudingeki ukuthi usakaze izinyawo zakho ububanzi, kepha kubalulekile ukuvula amasokisi ezinhlangothini ngangokunokwenzeka.
• Ngenkathi ugxoba, gcina amadolo akho ekhomba ngokuqonde ohlangothini olulodwa ngezinzwane zakho. Inketho ye-plié, kulokhu, inzima kakhulu kubasubathi abanwebeka kahle kune-sumo.

Izikwele zeSumo zivame ukwenziwa ngesisindo esingeziwe. Ikuvumela ukuba wakhe ngokushesha isisindo semisipha. Uma ivolumu ibalulekile kuwe, khipha ama-dumbbells. UPlie usiza nokufeza izinhlaka zabesifazane ngokuphelele. Sekukonke, umehluko phakathi kwezikwele ezimbili awubalulekile. Ekhaya lakho lezikwele zezinqe, ungakhetha ngokuphepha eyodwa noma ezinye izindlela.

Ama-lumges noma i- "curtsy"

Okunye ukuzivocavoca okupholile kwezinqa ekhaya yisikwele esigobile. Ngamazwi alula, lokhu ukuhlaselwa okujwayelekile emlenzeni owodwa.

• Indawo yokuqala ingumlenze owodwa ngaphambili, owesibili ngemuva uhlezi onzwaneni. Umzimba uqondile, izingalo zolulwa phambi kwakho;
• Njengoba uhogela, ngobumnene goba amadolo akho angaphambili, udlulisele kuwo wonke isisindo sakho. Ithanga kufanele lifane nephansi. Idolo langemuva kule ndawo licishe lithinte phansi;
• Njengoba ukhipha, khuphuka kancane usebenzisa amandla emisipha yemilenze nezinqe;
• Yenza inombolo edingekayo yokuphindaphinda.

Lezi zikwele zilungele ukwelula izinqe. Uma ufisa, ungabamba i-pancake ezandleni zakho nge-barbell (esifubeni) noma ngama-dumbbells (ezandleni zakho enwetshiwe ezinhlangothini).

Isisindo

Ama-squats asebenza kahle ngokugcizelela ama-glutes yilezo ezenezelwa ngezisindo. Ekhaya, kwanele ukuthatha amabhodlela amabili enhlabathi noma ibhodlela lamanzi. Noma thenga isethi yama-dumbbells esitolo sezemidlalo. Isisindo esingeziwe sikuvumela ukuthi wakhe ivolumu yemisipha, ngakho-ke amantombazane anezinqe ezingezona ezivelele kakhulu - ama-squats anjalo ayadingeka.

Hlobo luni lwama squats ongalwenza ngezisindo? Cishe noma yikuphi - okwakudala, okunesimo esibanzi noma esincanyana, amaphaphu. Ngokuqapha, sincoma ukwenza ama-squats ajulile, kanye nenketho enesimo esincane (ingozi yokulahlekelwa ibhalansi).

Izinketho ezimbili zakudala zokubamba isisindo - ezingalweni zehliselwe ezinhlangothini (amagobolondo ama-2) nasesifubeni (igobolondo elilodwa).

Izisindo azinconywa hhayi kuphela kulabo abafuna ukukhulisa izinqe. Le yindlela enhle yokusebenza kanzima emisipheni yakho.

Ubiza malini futhi ungampompa kangakanani ezinqeni?

Amantombazane amaningi anentshisekelo yokuthi udinga squat kangaki ukupompa imbongolo, kepha impendulo yalo mbuzo ngeke icaciswe. Kumuntu ngamunye, konke kwenzeka ngakunye, inqubo incike ezingeni lokuqina komzimba, isimo semisipha, ukutholakala kwamafutha omzimba, kanye nogqozi, ukuqeqeshwa okuvamile, ikhwalithi yabo, ukunamathela kubuchwepheshe, njll.

Ake sithi nje akunakwenzeka ukupompa izinqe ngama-squats ezinsukwini eziyi-10, njengoba izinhlelo eziningi zokuqina ku-Intanethi zithembisa. Embuzweni wokuthi kungenzeka yini ukumpompa imbongolo kuphela ngama-squats ekhaya ngenyanga, futhi ngeke siphendule kahle - inathi idinga izivivinyo ezahlukahlukene. Kodwa-ke, ama-squats angaba yisisekelo enkingeni.

Kungenzeka ukuthuthukisa uhlaka lwezinqe ngenyanga, kepha kulokhu kubalulekile ukulandela le mithetho elandelayo:

1. Thola isethi enhle yokuzivocavoca bese unamathela kuhlelo ngokuqinile;
2. Isikwele kufanele senziwe ngezindlela eziningana. Ngasikhathi sinye, ukuze ushise isisindo esingeqile, kubalulekile ukusebenza ngejubane, ngejubane, ukhuphula njalo inani lezindlela nokuphindaphinda. Ukwakha inqwaba efanayo, kufanele uceke kancane, kepha ngokufanele, ume endaweni ephansi kakhulu. Inani lokuphindaphinda kule ndlela lingaba yi-10-15 kuphela, kepha isisindo sibalulekile.
3. Buka okudla - ungafaki ushukela, ama-carbohydrate alula, ukudla okusheshayo, ukudla okulula. Yidla amaprotheni amaningi, izithelo, imifino, okusanhlamvu, amantongomane.
4. Ngeza kusethi yokuzivocavoca ezinye izivivinyo zokupompa izinqe: isikele, ukuhamba ngezinqe, ukuhamba ngebhayisikili, ukugxuma, ukuhamba egqumeni, amaphaphu.
5. Ukumpompa imbongolo ngokushesha, kubalulekile ukwenza izigaxa kahle, ngakho-ke - landela inqubo;
6. Ungalokothi unganaki ukufudumeza - kulungisa izinqe zomsebenzi, kufudumeze imisipha namalunga, kunciphise ubungozi bezinhlungu ngemuva kokuqeqeshwa;
7. Zikhuthaze futhi uqiniseke ukuthi uzibekela imigomo.

Ngakho-ke, kungenzeka ukumpompa imbongolo ngezikwele ekhaya. Umphumela wokubuka wokuqala ungokoqobo ukungena ezinsukwini ezingama-30 ngemuva kokuqala koqeqesho. Yiluphi uhlelo ongalusebenzisa ekuqaleni?

Bheka Ishadi Lezikwele Zasekhaya ukuthola isikwele esihle kakhulu sabaqalayo. Abasubathi abaphambili bangakhuphula inani lokuphindaphinda ezindleleni zabo noma bathathe isisindo esingeziwe. Udinga ukukwenza nsuku zonke noma ezinye izinsuku (uma uyi-newbie ngokuphelele). Indlela ngayinye entsha ingafakwa ngohlobo oluhlukile, noma ezinye izinhlobo emini.

Ngaphambi kokuqala okuyinkimbinkimbi, qiniseka ukuthi uqonda kahle ukuthi ungaklina kanjani kahle - hhayi ukupompa imbongolo yakho kuphela, kodwa futhi nokulimaza impilo yakho. Bukela amavidiyo we-thematic. Futhi, qiniseka ukuthi awunakho ukuphikisana.

Ingabe imisipha kufanele ilimaze?

Kukhona inkolelo yokuthi ngenkathi kulandelwa inqubo efanelekile yezinqe ezinqeni, kubalulekile ukuthi amantombazane athole ubuhlungu ngemuva kokuqeqeshwa. Ngokusobala, lokhu kungumphumela wokuthi umsubathi enze umsebenzi omuhle impela. Eqinisweni, ubuhlungu buvela ezintweni ezincane-izinyembezi emicimbini yemisipha enikezwe umthwalo ongalindelekile. Ekuqaleni kokuqeqeshwa, lokhu akunakugwenywa - zicabange wena, impilo ethule yezinqe zakho yephulwe kakhulu, ngomqondo ongokomfanekiso, bakhishwa endaweni yokunethezeka futhi baphoqeleka ukusebenza. Vele bazothukuthela. Kodwa-ke, lapho imisipha isetshenziswa, akufanele kube khona ubuhlungu. Ngaphandle kwalapho uwunyusile umthwalo kancane.

Uyacelwa ukuthi uqaphele ukuthi izinhlungu aziveli kuphela ngenxa yomthwalo ophakeme kakhulu, kepha futhi ne-corny, ngoba awuzange ufudumeze imisipha yakho, uphuthelwe ukuzivocavoca umzimba. Noma bengazange balandele inqubo ngendlela efanele, balayishe ngokweqile amalunga.

Imvamisa, imizwa ebuhlungu iyanyamalala, okungenani, usuku olulodwa ngemuva kokuzivocavoca okusebenzayo. Okungcono, ngemuva kwamahora ayi-6-8, umzimba uyeka ukukhumbuza isivivinyo. Uma uhlala uqeda amakilasi ngezinhlungu ezibuhlungu, noma kungapheli amasonto, ngokusobala wenza okuthile okungalungile.

Ake sifingqe konke okungenhla! Ama-squat e-Butt ukuzivocavoca okuhle okubenza balingane futhi baqine. Iphinde yakhe imilenze emincane nesisu esihle. Ukuzivocavoca umzimba kunomphumela omuhle emzimbeni wonke, kugcina imisipha isesimweni esihle. Ukwenza ezemidlalo, kwanoma yiluphi uhlobo, kukhulisa ukuzethemba kanye nemizwelo, kanti lokhu okumbili kungasebenza izimanga! Sikufisela inhlanhla ngamantongomane akho!