Amantombazana amaninzi ayaqiniseka ukuba ama-squats ayatshisa. Oku kuyinyaniso, kodwa kuphela kwinqanaba: izikwere zinegalelo ekuphuhlisweni kweenkomo ze-hamstrings kunye ne-gluteus maximus, kwaye izihlunu ezinokusetyenziswa zisebenzisa iikhalori ezide kunamaqhosha azo amanxeba kwimisebenzi yazo ebalulekileyo. Ngaloo ndlela, izihlunu zenziwe nganoma yiyiphi indlela, kwaye kungekhona nje izikwere, ziza kuncedisa ekutshisweni kweefomathi ezinamafutha ngenxa yenkcitho ephezulu kakhulu yeekhalori.
Kutheni ama squats ancedo?
Into eyona nto iya kukunika izikwere zi-ntle, ezithambileyo, ezise-Brazilian "esile kunye neziqhenqo eziqinile. Musa ukulibala emva komsebenzi ngamnye ukuze usebenzise izicwangciso zokusula iintumba zangaphambili zomlenze ukuze ugweme ukwakha imisipha yokukhulula. Nangona kunjalo, oku kusongela kuphela abo baqhuba amaxesha angama-3-5 ngeveki kwaye ngaloo ndlela banesisindo esaneleyo.
Ngokuqhelekileyo sebenzisa izikwere ukulahleka imilenze yesisindo, kodwa ukunciphisa ubuninzi beoli kunomsebenzi ngakumbi kunomthwalo we-aerobic, kungekhona nje amandla. Ngethuba lokuqala emva kokuqala koqeqesho, umthamo womlenze ochasene nawo, unokwandisa mhlawumbi ngenxa yokuba phantsi kobunzima benqatha kuya kuqala ukuqulunqa kunye nobukhulu bomsila. Nangona kunjalo, ungayesabi oku, kunye nokutya okufanelekileyo kunye nokuzilolonga rhoqo, ubunzima benqatha buya kulahleka, kwaye iinqumlo zakho ziya kulungeleka.
Zingaphi iikhalori zitshiswa ngelixa izikwere?
Njengamandla amaninzi asebenzayo, ama-squats asebenzayo ngokwaneleyo kwenkcitho yamandla esiyifumana kunye nokutya, kodwa abayifumani imithwalo esebenzayo ye-aerobic. Kubalulekile ukuba ukhumbule ukuba iphakamileyo ubunzima bokuqala komzimba, umgudu wendalo uchitha naluphi na ukunyakaza, ngoko kela ukuba ziphi iikhalori ezitshiswa ngabanye.
Umfazi olinganiselwa kwisilinganiso esingama-60 kg imizuzu engama-5 yoqeqesho, ngeli xesha uya kuhlala phantsi kwamaxesha angama-100, aya kutshisa iikholori ezingama-43. Wena. Ukuba ufunda ekuseni kwaye kusihlwa imizuzu emi-5 kuphela, ungatshisa ama-calorie angu-86.
Nangona kunjalo, ukusetyenziswa kweekhalori kuphela ngexesha lezikwere kubangela uncedo lwabo ekulahlekeleni ubunzima. Izikwele ezineemithwalo (i-dumbbells, intonga kwi-bar okanye ibhar yomzimba) yandisa umphumo nge-30-50%. Ukongezelela, uqeqesho lobunzima lunceda ukwakha ubunzima be-muscle, okwodwa, ngokubonakala nje ekhona emzimbeni, isebenzisa iikhalori ezingakumbi kunamafutha amaninzi angafundile. Ngako oko, ukusetyenziswa kwamandla akho onke kuya kwanda, kwaye nangona i-system yamandla endala igcinwa, ubunzima bakho bunciphisa. Yaye ukuba ukutya kwansuku zonke kungaphantsi kwama-200-300 khalori (ukunikela ngeeseyile ezi-4-5, i-bun bun okanye i-pie, ucezu olungaphezulu okanye wenze isahlulo ngasinye sokutya singaphantsi), ngoko ukulahlekelwa isisindo kuya kuhamba ngokukhawuleza.
Iqela lezindlu: ubugcisa
Ukunciphisa isisindo kunye nezikwere kungenza kube lula kwaye kungabi nengozi, into ephambili kukuba wenze umsebenzo kuphela emva kokusebenza kokukhanya okuqhelekileyo kwaye uqede ngokulula.
- yimile, imilenze ephakamileyo kunamahlombe, izandla kunye nomzimba okanye ezinqeni, gcina umqolo ubhekise ngokucacileyo kwaye uqinisekise ukuba uhlala uphethile ngexesha lolawulo lonke;
- ngokukhawuleza, udibanise izikhwelo, njengokungathi uhleli phantsi kwisihlalo esingabonakaliyo;
- Emva kokufikelela kwikona yee-90 degrees, utshintshe isikhokelo sokuhamba kwaye wamkele isikhundla sokuqala.
Le yile nkqubo eyenza ukubunjwa kwangaphambili kwamathambo amahle kwaye ingabandakanyi umthwalo womsebenzi ogqithiseleyo.
Zingaphi i-sit-ups ezifunekayo ukuze unciphise umzimba?
Njengokuba kukho nayiphi na imithwalo yemidlalo, kwiikwerethi kubalulekile umlinganiselo wenani. Nangona uthabatha ulo hlobo lomthwalo, musa ukwenza okude kwaye ude.
Kubaqalayo, kuya kukwanela ukwenza izikwere zesiklasi ezili-15 ukuya kuma-25 ngezihlandlo ezintathu kwiisethi nganye ngosuku (okanye kathathu ngeveki). Xa uqaphela ukuba awukhathala emva kweendlela ezi-3 ukuya kuma-25-sits ups, oku kuwuphawu oluqinisekileyo lokuba lixesha lokuba ufumane izibhambulu kwaye uqale ukuqeqesha ngezilingo, ukwandisa ubunzima besisu kunye nokutshisa iikholori ezininzi.