Squats: ndeyei uye kuti ungazviita sei nemazvo

Zvemukati

• Chii chinonzi squat?
• 6 akanyanya squats e glutes
• 1. Simple squat

Kuti ugare neakasimba uye akatsanangurwa glutes, yakanaka mhando yekurovedza ndiyo squat. Kuti uwane mhinduro dzakanakisa, zvakakosha kuti chiitiko ichi chiitwe nemazvo uye kanokwana katatu pasvondo, kwemaminitsi gumi kusvika makumi maviri.

Iko hakuna yepasirese nhamba ye squats yekuita, sezvo ichisiyana yakawanda pakati pemunhu wega wega uye yavo yepanyama bumbiro, pamwe nehutano hwepanyama. Nekudaro, muzviitiko zvakawanda zvinokurudzirwa kuita matatu kusvika mana seti nekudzokorora gumi nembiri, kutanga pasina huremu uyezve nekuwedzera huremu, wakabata madhiri ekurira kana mabhero, semuenzaniso.

Nekudaro, iyo yakanaka inogara iri yekuita ongororo neyekudzidzira muviri mudzidzisi mune yekurovedza muviri, kuti uwane mhinduro dzakanakisa.

Chii chinonzi squat?

Kuwedzera pakuve iko kusarudzika kurovedza muviri kuti ushandise iyo gluteal dunhu, squat zvakare ine zvimwe zvakanaka zvakadai se:

• Tsanangura dumbu;
• Wedzera mhasuru muhudyu;
• Simbisa musana;
• Deredza cellulite mumagaro nemakumbo.

Uye zvakare, squat Exercises inovandudza muviri contour uye inobatsira kune yakanaka muviri mamiriro, izvo zvinogona kuitwa kunzvimbo yekurovedza muviri kana kunyangwe kumba.

6 akanyanya squats e glutes

Kune akati wandei mhando dze squats kusimbisa iyo glutes. Anonyanya kujairika ndeaya:

1. Simple squat

Kudzidziswa

20 x Kudzidzira 3 + 15 x Kudzidzira 4

Zorora 2 maminetsi

15 x Kudzidzira 5 + 20 x Kudzidzira 6

Iko kunetsekana kwekudzidziswa kunofanirwa kuwedzerwa zvishoma nezvishoma uye, zvinoenderana nekwaniso yemunhu, kuwedzera kana kudzikisa huwandu hwekudzokorora uye nhevedzano yechiitwa chega chega kana kugadzirisa mutoro wemidziyo yashandiswa.

Pakupera kwekudzidziswa zvakakosha kutambanudza mhasuru dzakashanda kuitira kuti dzitore kupora kwavo kwakakodzera. Ona maitiro ekuzviita mu: Kutambanudza maekisesaizi emakumbo.