Amantombazane amaningi ayaqiniseka ukuthi ama-squats ashisa amafutha. Lokhu kuyiqiniso, kodwa kuphela okuyingxenye: ama-squats ashicilela ekuthuthukiseni ama-hamstrings kanye ne-gluteus maximus, futhi imisipha ethuthukile isebenzisa ama-calories amaningi kakhulu kunama-fat tissu amafutha ngenxa yemisebenzi yawo ebalulekile. Ngakho-ke, imisipha iqhutshwa nganoma iyiphi indlela, hhayi nje ama-squats, ayofaka isandla ekushiseni amafutha amaningi ngenxa yokusetshenziswa kakhudlwana kwama-khalori.
Kungani izikwele ziwusizo?
Into eyinhloko ezokunika ama-squats iyinhle, eqinile, "e-Brazilian" esilinini nesibindi esiqinile. Ungakhohlwa emva kokuzivocavoca ngalunye ukwenza izenzo eziyisisekelo zokwelula imisipha yangaphambili yethanga ukuze ugweme ukwakha imisipha yokukhulula. Nokho, lokhu kusongela kuphela labo abahlanganyela izikhathi ezingu-3-5 ngesonto futhi ngaleyo ndlela banesisindo esanele.
Ngokuvamile zisebenzisa ama-squats ukuze ulahlekelwe imilenze yesisindo, kodwa ukunciphisa umthamo we-fat usasebenza kakhulu kunomthwalo we-aerobic, hhayi nje amandla. Isikhathi sokuqala ngemuva kokuqala kokuqeqeshwa, ivolumu ye-hip ehlukile, ingase ikhule kancane ngenxa yokuthi ngaphansi kobuningi be-fat uzokuqala ukwakha kanye nobukhulu besisindo. Kodwa-ke, ungesabi lokhu, ngokudla okunomsoco nokuzivocavoca umzimba njalo, umthamo wezinyosi uzonyamalalala, kanti izinyathelo zakho zizofaneleka ukuhlonishwa.
Mangaki amakhilogremu ashiswa ngenkathi ama-squats?
Njengezikhwepha eziningi zamandla, ama-squats ayasebenza ngokwanele ekusetshenzisweni kwamandla esiwutholayo ngokudla, kodwa awawutholi imithwalo esebenzayo ye-aerobic. Kubalulekile ukukhumbula ukuthi ukuphakama komzimba womzimba, umzamo omkhulu wenyama uchitha noma yikuphi ukunyakaza, ngaleyo ndlela ubala ukuthi mangaki amakhilogremu ama-squats ashisa ngamunye.
Owesifazane olinganiselwe olinganiselwa ku-60 kg imizuzu emihlanu yokuqeqesha, lapho azohlala phansi izikhathi eziyi-100, uzoshisa amakholori angu-43. Yebo. uma ufunda ekuseni nakusihlwa imizuzu emihlanu kuphela, ungashisa ama-calories angu-86.
Kodwa-ke, hhayi kuphela ukusetshenziswa kwamakhalori ngesikhathi sikweleti kubangela usizo lwabo ekulahlekelweni kwesisindo. Izikwele ezinomthwalo (ama-dumbbells, induku evela kubha noma ibha yomzimba) yandisa umphumela ngo-30-50%. Ngaphezu kwalokho, ukuqeqeshwa kwesisindo kusiza ukwakha umzimba we-muscle mass, okuyinto ngokwawo, nje ngokuba khona emzimbeni, isebenzisa amakholori amaningi kakhulu kunamafutha amaningi angafundiwe. Ngakho-ke, inani lakho lokusetshenziswa kwamandla lizokhuphuka, futhi noma ngabe isistimu yamandla endala igcinwa, isisindo sakho singase sinciphise. Futhi uma ukudla kwansuku zonke kungaphansi kwamakhilori angu-200-300 (ukunikela ngamaswidi angu-4-5, i-bun bun noma i-pie, ucezu oluthile lwesitashi noma nje wenze ingxenye ngayinye yokudla kancane), khona-ke ukulahlekelwa isisindo kuzohamba ngokushesha kakhulu.
Izikwele zendlu: amasu
Ukukhipha isisindo ngama-squats kungaba lula futhi ngaphandle kokulimala, into eyinhloko ukwenza umsebenti kuphela emva kokusebenza kokukhanya okujwayelekile futhi uqede ngokusula.
- yimile, imilenze ibanzi kunamahlombe, izandla ezihamba emzimbeni noma ezinqulwini, gcina emuva ukhomba ngokuqondile futhi uqiniseke ukuthi uhlala uphethile ngesikhathi sokugijima konke;
- ukugoqa ngokushelela, ukudonsa izintambo emuva, njengokungathi uhlezi phansi esihlalweni esingabonakali;
- Njengoba ufike ekhoneni lama-90 degrees, shintsha isiqondiso sokunyakaza futhi wamukele isikhundla sokuqala.
Yile nqubo efaka isandla ekubunjweni kokuqala kwama-buttocks amahle futhi ingabandakanyi umthwalo osebenza ngokweqile.
Zingaki u-sit-ups ozidingayo ukuze ulahlekelwe isisindo?
Njenganoma yimiphi imithwalo yezemidlalo, ku-squats kubalulekile umqondo wokulingana. Ngisho noma kalula uthwala lolu hlobo lomthwalo, ungenzi okuningi futhi ude.
Okokuqala, kuyokwanela ukwenza izikwele zakudala izikhathi ezingu-15 kuya kwezi-25 ngezihlalo ezingu-3 nsuku zonke (noma kathathu ngesonto). Uma uqaphela ukuthi awukhathele emva kwezinyathelo ezi-3 ezihlala kuma-25-sits ups, lokhu kuyisibonakaliso esiqinisekile sokuthi sekuyisikhathi sokuba uthole ama-dumbbells futhi uqale ukuqeqesha ngezinsimbi, ukwandisa umfutho we-muscle nokushisa ama-calories amaningi.