Squat Workout Plan - 30 Days
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Mayelana nalolu hlelo lokusebenza
Ungase ucabange ngama-squats njengabakhi be-booty, kepha izinzuzo zabo zidlula kakhulu ipentshisi lakho. Ziqinisa kakhulu yonke imisipha emzimbeni wakho ongezansi, kufaka phakathi ama-quads, imisipha, namathole akho. Noma ngabe usekhaya noma ejimini, izigaxa ezinesisindo somzimba kulula ukukhipha imishini ye-sans — futhi ziyindlela enhle yokwakha amandla okuyisisekelo ngaphambi kokulayisha izinsimbi.
Yakha I-Booty Engcono: Umhlahlandlela Ophelele Wabesifazane
Awungeke unyakazise ongenakho. Yakha impango eningi futhi eqinile ngalezi zivivinyo ezintathu zokwakha ama-glute.
Uma ufuna ukwakha impango eqinile, eqinile, eyindilinga, eqinile, khona-ke uzofuna ukwenza lolu hlelo lokuzivocavoca. Uma ufuna ukuthi i-butt yakho (noma amanye amaqembu emisipha) ikhule, uzofuna ukulayisha ngokweqile iqembu le-muscle ngokuqeqeshwa kwesisindo ngokuqina, futhi wandise ukuqina kwakho ngokuhamba kwesikhathi.
Ngokuvamile, izinselelo zezinsuku ezingama-30 ziyindlela enhle yokusebenza ukuqina komzimba wakho, ngoba zikunikeza umgomo wesikhathi esifushane ongafinyeleleka wokukugcina ugxile. Isisusa sokwehlisa isisindo somzimba noma sokuqina ngokusobala asiyona into embi, kepha ngaphandle kokuthile okucacile futhi okuchazelwe ukusebenzela kukho, konke kulula kakhulu ukweqa iseshini noma ezimbili bese ushelela emuva ekusebenzeni.
Akumangazi ukuthi uzodinga uhlelo olucatshangelwe kahle ukwakha, ukuqinisa nokubumba umhlane wakho. Ukunakwa imininingwane nokuvimbela okungadingekile ukuze uzakhele uhlelo lwakho lwe-glute.
Futhi kuzo zonke izinselelo zezinsuku ezingama-30 ongazizama, inselelo ye-squat ingenye yezinto ezinhle kakhulu. Lokho kungenxa yokuthi i-squat engasindi iyimbangi enamandla yokuzivocavoca umzimba okuhle kakhulu edolobheni. Isebenza cishe yonke imisipha emzimbeni wakho ongezansi, ishaya amaqembu emisipha emikhulu njenge-quads, imisipha kanye ne-glutes kanzima. Isikwele sibuye sithuthukise namandla akho asemqoka ngokuqinisa imisipha ezungeze isisu sakho kanye nengezansi emuva, futhi uma kungenzeka ukuthi uphupha ngokuba namaphakethe ayisithupha ngosuku olulodwa, ukuqinisa lezi ezinye izicubu ezinezikwele kuyisinyathelo sokuqala esibalulekile sokusiza ingaphandle ukukhanya.
Yakha I-Booty Engcono: Umhlahlandlela Ophelele Wabesifazane
Awungeke unyakazise ongenakho. Yakha impango eningi futhi eqinile ngalezi zivivinyo ezintathu zokwakha ama-glute.
Uma ufuna ukwakha impango eqinile, eqinile, eyindilinga, eqinile, khona-ke uzofuna ukwenza lolu hlelo lokuzivocavoca. Uma ufuna ukuthi i-butt yakho (noma amanye amaqembu emisipha) ikhule, uzofuna ukulayisha ngokweqile iqembu le-muscle ngokuqeqeshwa kwesisindo ngokuqina, futhi wandise ukuqina kwakho ngokuhamba kwesikhathi.
Ngokuvamile, izinselelo zezinsuku ezingama-30 ziyindlela enhle yokusebenza ukuqina komzimba wakho, ngoba zikunikeza umgomo wesikhathi esifushane ongafinyeleleka wokukugcina ugxile. Isisusa sokwehlisa isisindo somzimba noma sokuqina ngokusobala asiyona into embi, kepha ngaphandle kokuthile okucacile futhi okuchazelwe ukusebenzela kukho, konke kulula kakhulu ukweqa iseshini noma ezimbili bese ushelela emuva ekusebenzeni.
Akumangazi ukuthi uzodinga uhlelo olucatshangelwe kahle ukwakha, ukuqinisa nokubumba umhlane wakho. Ukunakwa imininingwane nokuvimbela okungadingekile ukuze uzakhele uhlelo lwakho lwe-glute.
Futhi kuzo zonke izinselelo zezinsuku ezingama-30 ongazizama, inselelo ye-squat ingenye yezinto ezinhle kakhulu. Lokho kungenxa yokuthi i-squat engasindi iyimbangi enamandla yokuzivocavoca umzimba okuhle kakhulu edolobheni. Isebenza cishe yonke imisipha emzimbeni wakho ongezansi, ishaya amaqembu emisipha emikhulu njenge-quads, imisipha kanye ne-glutes kanzima. Isikwele sibuye sithuthukise namandla akho asemqoka ngokuqinisa imisipha ezungeze isisu sakho kanye nengezansi emuva, futhi uma kungenzeka ukuthi uphupha ngokuba namaphakethe ayisithupha ngosuku olulodwa, ukuqinisa lezi ezinye izicubu ezinezikwele kuyisinyathelo sokuqala esibalulekile sokusiza ingaphandle ukukhanya.
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
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