Vari kuti macalorie akawanda kupiswa panguva squat. vari vazhinji sei macalorie vakapisa panguva squat ka50

zviitwa zvakadaro squats, zvikuru zvakarurama vanogona kunzi zvinobudirira uremu. Panguva yechiitwa hakusi chete macalorie, asiwo anovandudza pakuonekwa muviri, aishanda gluteal uye pechidya tsandanyama, sungisa nebhurukwa mapazi, uye ganda anova zvishoma flabby.
vari kuti macalorie akawanda kupiswa panguva squat? Uyu mubvunzo kuti zviri nyore kupindura, zvakatikwanira kuziva uremu parameters ari munhu uye nemwero pane iyo anoita nokudzidziswa uku.

Kubudirira squats vane uremu

gara kupota chakavanzika mutoro panguva kuurayiwa yavo haisi simba chete, asiwo Kurovedza muviri nokuti ine zvikamu zviviri:

• Panguva squat kutorarama tsandanyama ari makumbo, magaro, abs, shure.
• Kuwedzera kunobva simba mutoro nokuda yayo uremu.

Ndokusaka panguva squat asi nokukurumidza kupisa mafuta, kuti, zviri tsandanyama rinenge ari kushingaira yaipiwa pamwe okisijeni, izvo, zvarwo, uye zvinoita kuti kuparadzwa lipids. Kushanda muviri inoda simba, uye unoriisa kubva dzakawanda mafuta aya.

Zvichida vose vaishandisa squat sechinhu muviri uremu haisi kufunga wokuti: "? Vari vangani macalorie vakapisa panguva squat" Zvinogona kunzi nhamba yavo kunoenderana uremu squat uye nokukurumidza panguva iyo anoita chiitwa. Pano, Somuenzaniso, imwe mutambi ane uremu 62 makirogiramu pasi kwemaminitsi mashanu anenge 100 kakapetwa zvekushandisa kweinenge 43 macalorie, kureva, kilocalories. Dzimwe nguva vanokanganisa kunzi mafuta kilocalorie. Kazhinji, hapana kuvhiringidzika rinoita nekuti macalorie vari chikwata duku yakayerwa - chiuru nguva duku pane macalorie. Saka, chero mabhuku ari kunovaka muviri kakawanda kushandisa zita "mafuta", zvichiratidza macalorie.

Saka, kuti kuverenga kuti indekisi 50, unofanira 43 kcal huviri. Wana dimikira 21.5, iyo yaizova mhinduro yomubvunzo wokuti sei macalorie akawanda inopiswa 50 squats.

Forms of squat

Squats vari akakodzera Implementation ari yokurovedza muviri, uye nokuda pamba. Kuita maekisesaizi uye uremu, kwete hazvo kushandisa maekisesaizi michina chaiyo uye mano, mutoro chingava muviri wake pachake.

Rakajairika uye unonzwisisika vose mhando vagere kupota - a chaiwo. Havazivi zvinoda unyanzvi uye pane yakawanda nzvimbo. On sei zvakadzama squat kunobva mutoro kugovera nyika. Kukosha uye ane makumbo Pfungwa. Somuenzaniso, "plie" squats ndiwo inonyatsobudirira kuti kupomba magaro, sezvo, zvirokwazvo, uye squat "sumo".

vari kuti macalorie akawanda kupiswa panguva vagere kupota, makatumidzwa kukwana? Anofungidzirwa kupfuura pakadzika. Izvi mhando vagere kupota anganzi kardiosilovymi sezvo vari kuitwa kumhanya zvikuru uye kubvumira kushanda vaya tsandanyama dzisina kushandiswa munguva yakadzika squat. Naizvozvo, kuti maximize kudyiwa macalorie, unofanira kuita zvishomanana, kazhinji yokudzokorora. squatting.

chidobi squat

On mafuta kunwa munguva squat unyanzvi uyewo kunokanganisa mashandiro avo.

• Vasati vatanga huru muviri, unofanira kuita chiedza Workout muchimiro rotational fambisa ibvi uye neketani majoini. Kunyanya kukosha kwoushamwari-pamberi squats pamwe masimbi.
• Unofanira kuchengeta musana twasu, zvishoma vaikunga rezasi adzoka.
• Panguva yechiitwa, haukwanise kutora zvitsitsinho dzako pasi.
• Mukuita kuita squats vanofanira zvinobvira kutambanudza nyika abdominal netsandanyama.
• Kuti tidzivise kushushikana pamusoro majoini, zvinokosha kurega yakadzika ibvi Bends. Yakadereresa pfungwa yakarurama squat - ndiko kana pazvidya zvinofanana pasi nemabvi enyu iumbe necheparutivi pamusoro 90 °.

Kana isu kutaura pamusoro squat "plies" kana "sumo", hapana kukosha inoshandiswa pakutsigira tsoka uye mamiriro.

Munguva chero mhando muviri unofanira kutanga kufunga mabikirwo nezvavakambosangana kuchengeteka, uye kwete pamusoro sei macalorie akawanda inopiswa munguva squat. 50 nguva - ndicho chinonyanya zvinogamuchirika nhamba kuti beginners. Uye maererano Masvomhu pamusoro apa - kwava 22 kilocalories. Kana iwe kuitisa kudzidzisa kwakadaro kaviri pazuva, wawana 43 macalorie, inova yakaenzana 37 magiramu pamusoro mbatatisi machipisi, 175 magiramu pamusoro visi nyama, kana imwe avhareji mukapu Cherry.

Squats uye mafuta rakawanda

Pasina mubvunzo, zvose mufananidzo kwevanhu achiratidza macalorie vakapisa achava tisingatauri nomumwe, nokuti zvakawanda uremu squat, zvikuru simba zvinodiwa muviri maekisesaizi. Naizvozvo, zvine mafuta kuparadzwa kuri yepamusoro. Somuenzaniso, kana tiri kufungawo nhamba yakaita 30 Kugara kupota. vari macalorie akawanda sei wapiswa chete mutambi yairema 62 makirogiramu, kana anoita vanoverengeka repetitions? Akaita nyore Masvomhu - 43 yakakamurwa 100 uye 0.43 inotengwa, kureva, nhamba macalorie vakapedza pamusoro squat. Uye kana iwe uwande nhamba kubudikidza repetitions 30, wawana 12,9 kcal.

Zvinofanira akati kuti macalorie yakawanda zvikuru kana mutambi achashandisa zviyereso, sezvo yakawedzera zvinodyiwa uye simba rakadini.

Squats vane zviyero

Vamwe vakadzi zvakakanganisika vanofunga kuti kushandisa Zviidzo squat, ivo kusveta gumbo tsandanyama uye vachatarira sezvinoita vatambi. Zvinosuruvarisa, kwete saka kutsanya, zvose zvinoitika, pasinei iri gumbo tsandanyama vakapisa mafuta nokukurumidza uye zvakanyanya kukunda kumwe.

Saka, kuti makumbo uye nezvidya vakatarira tetepa uye kuzorodzwa uye magaro Taut uye toned, unofanira kubvisa mafuta munzvimbo idzi. Uye kuti ichi kuti zvakanaka vapinze tsandanyama uye kushandisa rinokosha midziyo iri yokurovedza muviri kana kumba. Ideal mano, zvakadai somunhu bhaa, dumbbells, kettlebells, uye expanders. Special vanodzidzisa kuvapowo.

The squats vane ngozi?

Sezvingatarisirwa, mubvunzo kuti macalorie akawanda inopiswa munguva squat, rinokosha, asi kunogona kunyatsova maturo kana panguva muviri pane njodzi yokukuvadzwa.

Maererano zveBhaibheri zvinoitiswa 50-ies, squats vaionekwa ngozi, uye zvaifungwa kuti zvingaita kuti Munotatamura pamusoro ibvi mudzira. Nokufamba kwenguva, izvi mhando rwakashodoka kunogona kuva kusunungura mitoro, kurasikirwa kugadzikana uye kutanga rokukuvadza. Pahwaro yezvidzidzo izvi, kunyange kuchinja dzidzo chirongwa iri US Army, apo dzimwe dzakabatana nemauto akasiyiwa zvachose pachiitwa ichi.

Pashure pezviitiko izvi, zvikuru nguva refu squatting akanga asiri mukurumbira wakanaka, uye chete mukupera 80 kuti muviri akamuka tariro rumutsiriro. Zvidzidzo hutsva kunge inoitwa. Kuita vanhu ava zana akakoka vanozvipira uye kuedzwe kutsiga ibvi mudzira. Nokufamba nguva vakasarudzwa nevanhu squat, uye chimwe chikamu haisi. Somugumisiro, zvachose rese ari kuedza kwaiitwa ongororo pamusoro pebvi. No musiyano haana wakaiswa, uye naizvozvo, kuti squat mabvi havana kukuvara.

Studies vakanga inoitwa Weightlifting svikiro. mabvi, zvakare, vaiva mudanga ezvinhu.

Kazhinji, chinokonzera kukuvara anova kukodzera unyanzvi kurovedza uye kushanda pamwe inorema Zviidzo pasina gadziriro.

Kuwedzera ibvi, ugare kupota kunogona kuva nengozi kuti musana wako. Izvi kunyanya chokuita zviitwa amakavaitira masimbi. muzongoza vangatambura sizvo unyanzvi.

Nyanzvi mune vanokodzera here, uyewo vanotsigira nenzira utano noupenyu vanodavira kuti squats anobatsira kuwedzera mumwe muitiro akadai muviri. Mukuwedzera, vanobvumira muviri kupisa yokufutisa kunyange pashure Workout yenyu.

Kuva anokwezva uye zvakakodzera mufananidzo, vanofanira kuita purogiramu squat vanga vaneta. Iyi ndiyo nzira yakanakisisa kuti makumbo mutete, kwakavharwa nenyama magaro, uye Chikurukuru - ndicho zvinobudirira nzira kurwisa kufutisa. Kunyatsoshanda squat kakawanda nekusimba uye nemazvo vatambi uye nyore slimming.

Uye kana yakanyatsofungwa kurovedza kuwedzera kudya zvinovaka muviri, mubvunzo sei macalorie akawanda inopiswa munguva squat kuchaita sokuti haana kudaro chinokosha.