Ndi angati zopatsa mphamvu nazitentha pa squat lapansi. Ndi angati zopatsa mphamvu nazitentha pa squat nthawi 50

Chotero Zochita ngati anyonyomala, ndithu molondola tinganene kuti ochiza kuwonda. Pa ntchito yonseyi si zopatsa mphamvu, komanso bwino maonekedwe a thupi, ntchito gluteal ndi ntchafu minofu, kumangitsa zone breeches, ndi khungu kumakhala kosavuta flabby.
Ndi angati zopatsa mphamvu nazitentha pa squat chiyani? Ili ndi funso kuti ndi ovuta kuyankha, suffices kudziwa magawo kulemera kwa munthu ndi kuyenda pa chimene akuchita maphunziro.

Mphamvu ya anyonyomala ndi kuwonda

kukhala akuluakulu chinsinsi chimene katundu nthawi kuphedwa awo si mphamvu, komanso masewera olimbitsa thupi chifukwa ali mbali ziwiri:

• Pa squat yomangika minofu ya miyendo, matako, ABS, kumbuyo.
• Kukwera akubwera mphamvu katundu chifukwa kulemera yake.

N'chifukwa chake pa squat m'malo mofulumira kuwotcha mafuta, yemwe ndi minofu minofu ndi mwachangu aziwapatsa mpweya, kumene ambiri, komanso kumathandiza kuti chiwonongeko cha lipids. Ntchito thupi likusowa mphamvu, ndi Amachichitira kunja ambiri mafuta awa.

Mwina aliyense amene anagwiritsa ntchito squat monga masewera olimbitsa thupi kwa kuwonda si za funso lakuti: "Kodi zambiri zopatsa mphamvu nazitentha pa squat ndi" Tinganene kuti chiwerengero chawo zimadalira kulemera kwa squat ndi liwiro pa chimene akuchita ntchito yonseyi. Apa Mwachitsanzo, woseŵera ndi kulemera kwa makilogalamu 62 pansi kwa mphindi zisanu za nthawi 100 pa ndalama pafupifupi 43 zopatsa mphamvu, ndiye kilocalories. Nthawi zina molakwika otchedwa calorie kilocalorie. Monga ulamuliro, palibe chisokonezo izo zimayambitsa chifukwa zopatsa mphamvu ndi ang'ono kwambiri unit wa muyeso - tiwakhaulitsa kakang'ono kuposa thanzi labwino. Choncho, buku lililonse pa zakudya zambiri ntchito dzina la "calorie", kutanthauza zopatsa mphamvu.

Kotero, kuti aziwerenga zosonyezera 50, muyenera 43 kcal ogaŵikana awiri. Pezani chithunzi cha 21,5, zomwe kungakhale yankho la funso za angati zopatsa mphamvu ndi kuwotchedwa 50 anyonyomala.

Mitundu ya squat ndi

Anyonyomala ali oyenera kukhazikitsa mu masewero olimbitsa thupi, ndi chilengedwe kunyumba. Kuchita masewera olimbitsa thupi ndi kuonda, sikuti ntchito yapadera zida zolimbitsa thupi ndi zipangizo, katundu kungakhale kulemera kwa thupi lake.

Ambiri ndi zomveka kwa mtundu wonse wa KUKHALA akuluakulu - tingachipeze powerenga. Iwo popanda luso ndi zambiri danga. Pa kuya squat zimadalira yogawa katundu. Mtengo ndipo ali miyendo chiphunzitso. Mwachitsanzo, "plie" anyonyomala ndi yabwino kwambiri ikukoka matako, monga, ndithudi, ndi squat "sumo".

Ndi angati zopatsa mphamvu nazitentha pa KUKHALA akuluakulu, ndipo amatchedwa tsankho? Mwina kuposa akuya. Mtundu wa KUKHALA akuluakulu angatchedwe kardiosilovymi pamene ikuchitika mofulumira kwambiri ndi kulola ntchito minofu amene Sali ntchito pa squat kwambiri. Choncho, pofuna kuti azipeza kumwa zopatsa mphamvu, muyenera tsankho zambiri mobwerezabwereza kutchire kukakumba ndikafuna kudzithandiza.

njira squat

Pa mowa calorie pa njira squat nawonso amakhudza ntchito yawo.

• Asanayambe zolimbitsa thupi lalikulu, muyenera kupanga kulimbitsa thupi kuwala mu mawonekedwe a magulu rotational wa bondo ndi mawondo mafupa. Makamaka zofunika zochangamutsa pamaso pa anyonyomala zolemera.
• Muyenera kusunga kumbuyo molunjika, pang'ono kupinda m'munsi mmbuyo.
• Pa ntchito yonseyi, sungathe kuchitenga zidendene zako kuchokera pansi.
• Mu ndondomeko ya kuchita anyonyomala ayenera kukhala zotheka kutambasula minofu m'mimba.
• Kupewa mavuto malo, m'pofunika kupewa anaŵerama kwambiri bondo. Mfundo wotsikitsitsa wa squat yolondola - ndi pamene ntchafu ndi kufanana kwa pansi ndi maondo anu kupanga ngodya 90 °.

Ngati ife kulankhula za squat "kuganiza" kapena "sumo", palibe zosafuni- mapazi staging ndi kaimidwe.

Pa masewero aliwonse olimbitsa thupi choyamba muyenera kuganizira za umisiri ndi moyo wawo, osati za angati zopatsa mphamvu nazitentha pa squat lapansi. nthawi 50 - ndi nambala kwambiri chovomerezeka kwa oyamba. Ndipo malinga kuwerengetsera pamwambapa - ndi pafupifupi 22 kilocalories. Ngati inu kuchititsa maphunziro amenewa kawiri patsiku, iwe zopatsa mphamvu 43, omwe ndi ofanana ndi magalamu 37 tchipisi mbatata magalamu 175 thupi vembe, kapena pafupifupi chikho yamatcheri.

Anyonyomala ndi mowa calorie

Mosakayikira, aliyense chithunzi anthu kusonyeza zopatsa mphamvu anatentha adzakhala mosamalitsa payekha, chifukwa kwambiri kulemera squat, mphamvu zambiri chofunika kuti thupi masewera olimbitsa thupi. Choncho, kumwa calorie ndi apamwamba. Mwachitsanzo, ngati ife kuganizira angapo monga 30 KUKHALA akuluakulu. Ndi angati zopatsa mphamvu nazitentha pa wothamanga chomwecho yolemera makilogalamu 62, ngati amanyamula angapo kubwereza? Anachita yosavuta anapezazo - 43 akufufuta 100 ndi 0,43 analandira, mwachitsanzo, chiwerengero cha zopatsa mphamvu ntchito pa squat a. Ndipo ngati inu kuchulukitsa chiwerengero chimenecho ndi 30 kubwereza, iwe 12.9 kcal.

Izo ziyenera kuti zopatsa mphamvu imene mochuluka ngati wothamanga ntchito zolemera, monga kuchuluka katundu ndi mphamvu mwakhama.

Anyonyomala zolemera

Amayi ena molakwa kuti ntchito masikelo mu squat, iwo kupopa mwendo minofu ndi lidzaonekera osewera. Mwatsoka, mofulumira, zonse zimachitika, ngakhale kuti ndi minofu mwendo anatentha mafuta mofulumira ndi zambiri efficiently kuposa kwina kulikonse.

Choncho, kwa miyendo ndi ntchafu anayang'ana ang'ono ndi mpumulo ndi matako waukulu ndipo ankaopana toned, muyenera kuchotsa mafuta m'madera amenewa. Ndipo zimenezi kuti akhale bwino kutsegula minofu ndi kugwiritsa ntchito zipangizo apadera ochitira masewera kapena kunyumba. zipangizo abwino, monga bala, dumbbells, kettlebells, ndi zochulukitsira. aphunzitsi Special komanso kulibe.

The anyonyomala ali oopsa?

Mwachibadwa, funso angati zopatsa mphamvu nazitentha pa squat, ndi zofunika, koma zingakhale zopanda phindu mwamtheradi ngati nthawi zolimbitsa thupi pali chiopsezo kuvulazidwa.

Malinga ndi maphunziro amene amachitika 50 ntchentche, anyonyomala ankatengedwa oopsa, ndipo ankaganiza kuti iwo akanakhoza kukhala ndi kutambasula kwa bondo tendon. M'kupita kwa nthawi, mtundu wa olowa akhoza kukhala lotayirira katundu, kutaya bata ndi kuyamba kupweteka. Pamaziko a maphunziro awa, ngakhale kusintha pulogalamu maphunziro mu Army US, pamene ena mayunitsi asilikali kwathunthu anasiya kuchita izi.

Zitachitika zinthu zimenezi, ndithu nthawi yaitali kutchire kukakumba ndikafuna kudzithandiza analibe mbiri yabwino, ndi kokha kuchita masewera olimbitsa malemu 80 ali chiyembekezo chitsitsimutso. maphunziro zatsopano akhala akufufuza. Kuti tichite zimenezi zana anthu oitanidwa ongodzipereka ndipo anawayesa mtendere wa bondo tendon. Pa nthawi ya anthu anasankha squat, ndipo mbali ina si. Chifukwa, mwamtheradi ophunzira onse zimenezo zinachitikadi kutsimikizira bondo. Palibe kusiyana sanali mapulani choncho, mawondo squat sanali anavulala.

Studies anali amachitika weightlifting sing'anga. maondo awo, nawonso, anali mu chikhalidwe khola.

Kawirikawiri, chifukwa cha kuvulala amakhala zosayenera njira zokambirana komanso ntchito zolemera katundu popanda kukonzekera.

Kuwonjezera bondo, kukhala akuluakulu n'koopsa kwa nsana wanu. Izi makamaka nkhawa Zochita, anachita zinthu zolemera. msana akudwala njira yolakwika.

Akatswiri a olimba, komanso anthu otsatira njira zabwino moyo amakhulupirira kuti anyonyomala amathandiza kwambiri njira monga kagayidwe. Komanso, kulola thupi kuwotcha kulemera muyeso ngakhale pambuyo kulimbitsa thupi lanu.

Kukhala wokongola ndi oyenera chithunzi, ayenera kupanga ndandanda squat workouts. Izi ndi njira yabwino miyendo wochepa, matako zotanuka, ndipo ambiri Chofunika - izo ndi njira kulimbana kunenepa. Mwachangu squat mobwerezabwereza kutsimikiziridwa ndi akatswiri othamanga ndi slimming yosavuta.

Ndipo ngati loyenera Zochita kuwonjezera zakudya zoyenerera, funso lokhudza angati zopatsa mphamvu nazitentha pa squat sadzakhala ngati wofunika kwambili.