Sei hwatata nokuda magaro kumba. Squats nokuti magaro: wongororo

Kana chinangwa chako - kuumba yakanaka mufananidzo, zvokudya hazvirevi kubatsira. The chete yokugadzirisa mumamiriro ezvinhu akarurama mutambo mutoro.

Imhaka yokuti munhu muviri akanaka rava kuitika nhasi, vakawanda vanoshamisika kuti hwatata nokuda magaro kana kudzidza kumhanya.

Kudya zvinovaka muviri wakanaka mufananidzo

Achiti kuti zvokudya haasi kukubatsira kuwana ndaviga chimiro, haana kurangarira kuti iwe unogona kuva, "chinosemesa." Yeuka kuti muviri wakanaka - kunosanganisira mutoro mitambo uye kudya zvinovaka muviri. Naizvozvo, unogona kuwana superrezultat tichibatanidza muviri misimboti squats yakananga kuti magaro. Reviews anoratidza kuti kwakadaro kunokanganisa anoita zvikuru kukuvadza mafuta deposits uye cellulite. Chii chaunofanira kudya kuti vave nomuviri muchiuno uye magaro - akashinga? At mumwoyo simba zvinofanira kuva mapuroteni, mhuka uye miriwo mafuta, zvakarurama makabhohaidhiretsi. Idya huku, tsvuku nyama, hove, mazai, miriwo nemichero. Tipei zvihwitsi uye zvigadzirwa zvakagadzirwa hwakatsetseka, rambai muchiverenga macalorie kudyiwa pazuva. Uye, chokwadi, mitambo!

Opa - wakanaka mbongoro!

Chii chinonyanya kukwezva gadzi mufananidzo?

Vose varume nevakadzi zvakafanana mune pfungwa kuti vakawanda vade ziso magaro akanaka. Zvisinei, pasinei kwakapararira kudavira kuti chipo zvakasikwa, isu kuchimbidza kuvavimbisa iwe - akanaka mbongoro unogona "sculpt" yavo nokuda kurovedza zvakakodzera (uye kunovaka muviri, sezvo imi nechekare kunzwisisa kubva pamusoro).

Chii chinobatanidzwa mu kunzwisisa zviri kurovedza yakanyanyofanira uye nekwainopindirwa?

Nokuti dzakanaka mbongoro - ari yokurovedza muviri?

Zvino kwakanga yakawanda vanokodzera here nzvimbo kuti chaizvoizvo vanovimbisa kuita zvishamiso mufananidzo wenyu.

Zvisinei, kana uchifunga unofanira kubhadhara mari zivo yakadaro, ipapo muri zvakaipa. Pashure pezvose, kudzidza squat, kuti kupomba ari magaro, hazvina zvakafanira kuti vanoripira murairidzi. Kunyange ano uye "mazhinji" akaisawo kurovedza papfungwa nyore kufamba dziripo kuita pamba. Naizvozvo, achiita squats nokuti glutes kumba, unogona kuwana mbongoro haasi kupfuura nokuvimbisa uve gym anodzidzisa kubva mufashoni yokurovedza muviri.

Kuronga vanga vaneta

Saka unofanira vakasarudza kuzviita uye kuchinja chitarisiko chako. Chokutanga, unofanira kuronga makirasi. Hazvina basa kana uchiita mune yokurovedza muviri kana kumba, uchava zvakakwana matatu kana mana vanga vaneta pavhiki zvechigarire awa nehafu. Kana iwe uchiita zvakawanda, ipapo muviri wako achava asina nguva kuti ndipore. Panzvimbo rokurera simba uye simba pamusoro kumiswa, uchanzwa kurukutika, kuora mwoyo, uye kwakawedzera nzara.

Kana zvinotora zvishoma, zvinogona kupa kunyange zvakanaka kuita zviitwa uye squats nokuda magaro.

Feedback nevaya vakabudirira "akaita" nhamba Zvinokurudzirwa kusarudza vhiki kwemazuva matatu, iyo iwe uchava kuroorana.

Equipment - pakutanga!

Saka, nguva uye nguva kudzidziswa anotsanangurwa. Tingaitei mukurovedza kuzadzisa vakasimba uye akanaka vapristi?

Squats nokuti magaro kuti vasikana havasi yakazarukira munyika kugwinya. Zvinozivikanwa kuti squatting mumwe vanonzi "Musimboti" kurovedza kuti vanobatanidzwa mune purogiramu Weightlifting uye Streats. Kuita zvakarurama squats kugara, unogona kuita yakanaka mbongoro uye tsoka pasina nguva. Uye hapana mumwe muviri (Kurovedza, somuenzaniso), dzemauto uye kudya haangatenderi kuti muviri zvikuru yakanaka uye zvinodiwa kupfuura zvazviri yakarurama muviri.

"Mitemo" zvakakodzera squat

Kana uri kushamisika kuti squat, kupomba ari magaro, pakutanga kwezvose, utore "kushandisa" mitemo zvinotevera:

1. Panguva yechiitwa, regai kubvarura chitsitsinho kure paburiro.
2. Regai "kutamba" shure. Panguva squats shure kwako kunofanira ngaatarire zvakakwana, kwete yokufeva, zvimwe kudzivisa makuvaro.
3. Usamhanye! Squat achifunga uye zvishoma nezvishoma, hazvina basa kana uchiita chiitwa pamwe zviyero kana pasina.
4. Paunotonona, regai kudzikisa magaro ako pazasi pachiyero nemabvi ako.
5. Panguva squatting nyatsotarisira mabvi ako - havafaniri kuenda mhiri mudzinza masokisi.
6. No vanofanira kubata mweya wako panguva yechiitwa, chinofema zvakaenzana.
7. Kunotadzisawo yenyu abdominal tsandanyama.

Zvino kuti imi vanoziva matanho okuzvidzivirira, unogona mberi kuita magadzirirwo.

Sei squat kuti kupomba makumbo uye magaro

Sezvineiwo, kushandisa kuumba sculpted magaro shoma, uye hapana chikonzero nguva dzose uye monotonously basa rimwe chete sangano. Unogonawo Siyanisai squats vachishandisa zviyereso - mutsipa, dumbbells kana Pancakes.

Sei squat, kupomba ose gumbo tsandanyama, kwete chete garo? Kuti aite izvi, pane mashoko chaiwo vanogara kupota. Tora pokutangira munzvimbo - Simuka twasu, tsoka dzinoronga upamhi chiuno, maoko akarembera zvakasiyana-siyana pamwe muviri. Squat zvishoma nezvishoma, achitora muhudyu make shure uye achipfugama enyu kusvikira zvino, kusvikira pakona rworudyi kuumbwa. Yeuka vakachengeteka mitemo! Ndivo squats zvinoshandiswa simba vachisimudza, nomutambi squats vane barbell.

Sei hwatata nokuda magaro? "Plie" Nokuti isu kushandisa squats. Zviya, pachiitwa ichi ndiyo inoshanda kwete chete nokuda ari gluteal tsandanyama, asiwo yomukati rorudyi uye quadriceps tsandanyama. Kutanga chinzvimbo: mira netsoka dzako papfudzi-upamhi oga, zvigunwe kwekunze, chokuwedzera, uye maoko enyu pamusoro bhandi. Akaitawo "plies" saizvozvo sezvo nguva squat. Kuti omesa basa racho, unogona kunhonga dumbbells uye varambe pamberi pake panguva squats.

Chimwe muviri kuti anoshandisa chete tsandanyama - ". Pamwe rakamanikana Pfungwa tsoka" munhu squat Sezvo makaona kare kubva zita, kuti aite squat, iri kutanga chinzvimbo, unofanira kuuya tsoka pamwe chete uye maoko dzinofanira akadarikira pamwe muviri.

Squatting "kugutsurira" - ndiyo imwe mhinduro yomubvunzo wokuti sei squat, kuti kupomba mbongoro. All vane maonero kugutsikana sei kugutsurira. Iva akarurama, rimwe rutsoka pamberi uye mumwe shure pamusoro toe. Squat zvishoma nezvishoma, achipfugama dzako uye vachichengeta uremu netsoka pamberi apo musana chitsitsinho asingadi kubata pasi.

Zviitwa kuti "yemhando"

Squatting rimwe gumbo "pfuti." Chiitwa ichi zvechokwadi zhinji kuyeuka nzira pachikoro dzidzo mumuviri, uye kana kwete, ngatiregei kuyeuka. Nokuti kurovedza muviri uchada nechigaro, musana yamuchakwanisa kuvaka. Mira negumbo rimwe, wechipiri zvinomutsa pamberi pake. Panguva yechiitwa, vanokunga vanotsigira gumbo kuti zvakarurama maonero, uye mubatirire wechipiri mberi.

A yakafanana muviri - rimwe gumbo "kumedza". With ruoko rimwe, unofanira kuomerera pane chair. Mira negumbo rimwe, wechipiri retracted. Panguva iyo squat kana kurerekera gumbo panguva ibvi uye umwe retracted, apo tilting muviri mberi.

Squat pamwe kusvetuka - makumbo voga panguva papfudzi upamhi. Tora klassiske vanogara kupota uye gumbo kana vachida yakarurama yorusvingo, akasvetuka kumusoro, uye zvadaro chitanga kuita squats.

Squatting pamwe danho - Chengeta tsoka pamwechete, vanotsika rutsoka kupinda divi uye kuita squat kuti zvakarurama pakona pakati ibvi uye netsoka. Dzokerai kutanga chinzvimbo uye kuita danho iri negwara.

Zvino kuti munoziva kuti squat nokuda magaro uye anogona kuedza roga kurovedza izvi pachavo.

How chokubatanidza kurovedza

Sezvo zvakanyanya sezvo zvichibvira, uchakwanisa kuita, kana iwe nokubatanidza zvose marudzi squats pamwe Kurovedza muviri. Ngachitange Workout wako noushamwari-up. A seti kurovedza kupedza sunga.

Kana kushandisa Zviidzo? Kwamuri, asi musafunga kuti kunhonga munhu dumbbell kana bodibar iwe kupomba pachavo yakakura tsandanyama pamusoro makumbo. Chete nokushandisa mushonga muchimiro mitambo zvokuwedzera, une mukana kuti tsandanyama zvisina kumboitika miganhu. Pasina kushandisa mamwe kurema steroids kuti maximize yenyu mari uye kubvumira basa iri nokunaka magaro zvakanyanya.

How kusimudza maoko panguva squats? Kana kuita zvokuwedzera Zviidzo, ipapo kuronga navo bhandi, kudzika pamwe hunde kana zvepabonde muchanza wenhare uye chengeta mberi. Asi chimwe ndinoiitawo mu kurovedzwa kwenyu kuchaita kushandisa weighting mumiririri. Sezvaunoziva, hazvina kukurwadzisa kuvaka muviri, asi chete kubatsira. Kana vari yokurovedza muviri, ipapo tora maoko enyu pamusoro squats ndokutsika panguva yemabhuku. In musha mamiriro uchigonawo atore dumbbell kana kettlebell kana uine izvozvo. Kana usingade kushandisa mari iri midziyo mitambo, unogona kuzviita nemaoko enyu, chete kuburikidza achitaipa ari epurasitiki neguchu remvura, uye kushandisa somunhu weighting mumiririri.

Zvino kuti munoziva kuti squat nokuda magaro, unogona dazzle zvavapristi ake sexiest garo!