Li-squats: ke ea eng le hore na u ka e etsa joang ka nepo

Litaba

• Squat ke eng?
• Li-squats tse 6 tse ntlehali bakeng sa glutes
• 1. squat e bonolo

Ho lula le likhalase tse tiileng ka ho fetesisa, mofuta o motle oa boikoetliso ke squat. Ho fumana litholoana tse ntle, ho bohlokoa hore boikoetliso bona bo etsoe ka nepo mme bonyane makhetlo a 3 ka beke, metsotso e ka bang 10 ho isa ho e 20.

Ha ho na li-squats tse akaretsang tse lokelang ho etsoa, ​​hobane e fapana haholo lipakeng tsa motho ka mong le melaoana ea bona ea 'mele, hammoho le ho phela hantle' meleng. Leha ho le joalo, maemong a mangata ho eletsoa ho etsa li-sete tse 3 ho isa ho tse 4 ka ho pheta-pheta makhetlo a 12, ho qala ka boima ba 'mele ebe o eketsa boima, ho ts'oara li-dumbbells kapa li-barbells, mohlala.

Leha ho le joalo, sepheo kamehla ke ho etsa tlhahlobo le tichere ea thuto ea 'mele setsing sa boithabiso, ho fumana litholoana tse ntle.

Squat ke eng?

Ntle le ho ba boikoetliso bo khethiloeng ba ho sebetsa sebakeng se nang le khanya, squat e boetse e na le melemo e meng e kang:

• Hlalosa mpa;
• Eketsa boima ba mesifa liropeng;
• Matlafatsa mokokotlo;
• Fokotsa cellulite ka maraong le maotong.

Ntle le moo, boikoetliso ba squat bo ntlafatsa mokokotlo oa 'mele ebile bo kenya letsoho boiketong ba' mele, bo ka etsoang jiming kapa esita le hae.

Li-squats tse 6 tse ntlehali bakeng sa glutes

Hona le mefuta e mengata ea li-squats ho matlafatsa likhalase. Tse tloaelehileng haholo ke tsena:

1. squat e bonolo

Koetliso

20 x Ho ikoetlisa 3 + 15 x Ho ikoetlisa 4

Phomola metsotso e 2

15 x Ho ikoetlisa 5 + 20 x Ho ikoetlisa 6

Bothata ba thupelo bo tlameha ho hola hanyane ka hanyane mme, ho latela matla a motho, ho eketsa kapa ho fokotsa palo ea ho pheta-pheta le letoto la boikoetliso bo bong le bo bong kapa ho fetola mojaro oa thepa e sebelisitsoeng.

Qetellong ea thupelo ho bohlokoa ho otlolla mesifa e sebelisitsoeng molemong oa ho fola hantle. Bona hore na u ka e etsa joang ka: Ho ikoetlisa ka maoto.