Butt Square: Isethi umzimba, ikakhulukazi ukuqeqeshwa nesiqondiso

abafana Modern musa njalo ukuheha Butt square nabobulili obuhlukile. Ngakho amantombazane zama ukuyeka ukunakwa ngangokunokwenzeka. Kuze kube manje, kulesi silinganiso elikhangayo for guys imbongolo kuthatha cishe kwasekuqaleni. Round nezinqe okuqinile njengawe hhayi kuphela ukhangwa abesilisa, kodwa futhi kwandisa ukuzethemba abesifazane. Ngisho noma uhlobo endowed booty square kuphela, uphatheke kabi akwenzi mqondo, ngoba kukhona njalo indlela yokuphuma. Isihloko kuzosiza ukubhekana kangcono nale nkinga, yazi nge imithetho Amazing main futhi ngeke anikele izivivinyo engcono.

Butt isikwele

Bambalwa abakholelwa in lokuthi ukuma kuyinto inkomba isimo sezempilo kanye izinga lama-hormone emzimbeni yabesifazane. Ngakho, ukuma square zabapristi kubonisa impilo enhle futhi kuyisilinganiso ngokukhuthazela womuntu esiphezulu.

Ngeshwa, akuzona zonke umdali izibunu onjalo afana ngazo ifomu efanayo. Ngakho amantombazane ukuya gyms ukulungisa futhi wenze leli ingxenye imigqa ezithambile zomzimba. Isethi umzimba ilula, futhi ngenxa yalokho, kungaba lula ukuba afeze futhi ekhaya. Ukuze uthole ukwaziswa okwengeziwe ngabo kuzoxoxwa ngezansi.

usuku umlenze

Girls abawavakashela njalo ukuzivocavoca, ngisho ngosuku uma ufuna ukuqeqesha kuphela engxenyeni engezansi yomzimba aluhileli umsebenzi Butt square njalo. Izivivinyo ezivamile (deadlifts, lunges, nokunye) kwandisa kuphela quadriceps futhi hamstrings, kodwa hhayi izibunu enamandla.

ezimfushane

Abantu abaningi bakholelwa ukuthi ilungile imbongolo square ngeke nje ezimfushane. Kwabanye abantu, lokhu kuyiqiniso, kodwa kwabanye kuba umsebenzi ngeke kulethe izinzuzo okwanele. Njalo girl Imizimba yabo ethile kanye nemisipha, lathumba umthwalo ngokwabo, ngakho-ke akuwona wonke umsubathi kungaba ekhiphela up imbongolo kungokulalela ezimfushane.

I izimo ezivamile lapho lesi sivivinyo kungasizi, yilezi:

• okhalweni avuke cishe noma yimuphi umthwalo;
• ngesikhathi umzimba kunemisipha yomlenze, engazizwa umsebenzi ezinqeni;
• asishintshi ukuma isikhathi eside siba ukusebenza ngendlela efanele izixhumanisi nomzimba ezimfushane emhlane ephansi futhi namanje flat.

Yini engcono ukwenza

Lapho abantu abazi ukuthi yini okumele uyenze abathunjwa square, baqala ukwenza isenzo okungalungile ke bayalimala. Ngokwesibonelo, Amantombazane acabanga ukuthi big okhalweni akubukeki kumnandi kusukela ngaphandle, ngakho zenqaba ukuqeqeshwa amandla futhi uqale ukusebenzisa phezu amabanga sasivumela eside. Yiqiniso, okhalweni uzokwehla, kodwa naye gone kanye nemisipha, kodwa uma ufuna futhi kuthathe insimbi, ungakwazi masinyane bayalimala sina.

Pop wosuku

Ukucabanga nendlela ekhiphela up isikwele imbongolo, abanye abesifazane ngisho nokuwabona ukuthi ungakwazi ukwengeza ukuba usuku izinyawo ngisho pop ngosuku. Ukuqeqeshwa ngalolusuku kufanele anikelwe kuphela imisipha gluteal futhi umthwalo phezu quadriceps futhi hamstrings kufanele kube omncane.

izincomo

Ngaphambi kokuqala noma imuphi umsebenzi ukuze abapristi sikwele, kufanele sinake amathiphu angakusiza ukufeza umphumela oyifunayo. Phakathi kwabo:

1. umthwalo enembile. Injongo yokuqeqeshwa ukwenza ukusetshenziswa esiphezulu kuba izibunu, hhayi yonke ingxenye engezansi yomzimba. Lapho kukhona umuzwa ukuthi imisipha gluteal kakade wazama futhi ihlolwe, kufanele uqede Amazing. Uma siqhubeka senza izivivinyo, umthwalo uzophinde ukuya hamstrings futhi quadriceps.
2. Ukuqalisa edingekayo. Pop wosuku kuhle ukuqala nge amabhuloho, wenziwa phansi noma ebhentshini. Ngezinye iphuzu esiphezulu isidingo uqiniseke kubambezeleka ngokoqobo ambalwa, kanti ukunciphisa ngangokunokwenzeka imisipha gluteal. It is ibuye Kunconywa ukuba izame isigqi ukunyakaza. Lokhu kwenza kube nokwenzeka ukuba sizizwe imisipha ukuba isebenze kodwa ngesikhathi sokwehla kancane futhi okusheshayo. Ngaphezu kwalokho, kufanele ushintshe kulungiselelwa nasemilenzeni.
3. Ukuswelakala kokusebenza ngokuhlanganyela izinombolo. Uma ukuqeqeshwa zibekelwe ukutadisha gluteal, amarekhodi kosuku, awukwazi ngisho ukucabanga. Hypertrophy imisipha ethile kuncike umsebenzi wabo, hhayi inani ezinikezwa. Isetshenziselwa ngesikhathi ukuqeqesha kuphela isisindo, emsebenzini ngawo azikho izinkinga isilawuli motion lalo.
4. ivolumu Training. Abasubathi nje kokuqala zinike nakakhulu leyo misebenzi, siyaqiniseka ukuthi kubalulekile ukuba zifakwe umzimba mayelana 15-20 ekuqeqesheni. Lokhu ngemibono kufanele ngokushesha uyayekela, ngoba umsebenzi ephumelela kunazo kalula ukuchitha isikhathi esifushane. Ngisho ambalwa umzimba lapho zenziwa ngendlela efanele, aninike kahle umthwalo esiphezulu.
5. Imisipha gluteal kufanele kube usuku lokuqala emilenzeni. Le nqubo elula njalo Kusetshenziswe bodybuilders abanolwazi: Ukuqeqeshwa iqala imisipha iqembu okusalele emuva, kuyobe sekuba i-okuningi luvulwe lapho izivivinyo ezilandelayo. Kufanele kuqashelwe ukuthi usuku emlenzeni Amazing is hhayi Kunconywa ukunikeza upapa unganaki kakhulu futhi overload ke, ngoba udinga kuphela ukumpompa igazi abanye. Lapho ukwenza ukuzivocavoca yakhelwe ukusebenza ngokusebenzisa imilenze, ufuna ukukhombisa izibunu wakhe, yini abayoyenza kufanele bazikhandle e polyarticular umlenze ukunyakaza.
6. Yokuvalelisa amafutha. Njengoba wazi, bazolokhu Amazing, ngcono kwegazi futhi ukugqugquzela fat kule ndawo. Lokhu kusho ukuthi lapho beqeqesha abapristi ukubhekana ukuma skwele a Ukuvivinya umzimba njalo kuyokusiza sizoya kanye fat ngokweqile.
7. Ukucabangisisa Ngethuba Lokungenela. Uma usebenza ku-hypertrophy, umphumela etholwe kuyobonakala esibukweni ingcono kakhulu ngesilinganiso. Ngakho-ke, ngaso sonke isikhathi kufanele unake kuveza noma muva izithombe zakhe siqu, kunokuba ulinde okuthile okuhle esikalini.

The main eziyinkimbinkimbi

Ukwazi indlela yokubonisa kahle, Obonisa abapristi ukuma square kinina uyakuwufeza ngaphandle nobunzima kakhulu, nethonya lazo kuyoba obonakalayo ngokushesha.

Isakhiwo main siqukethe izivivinyo ezifana:

1. Sidindilize, imilenze bent futhi izinyawo ngokuqinile kokuba waphumula phansi, kubalulekile ukukhulisa ukhalo, ezinqeni zingaphazamisi kakhulu kunokuba izinyawo. Ukumisa isikhashana phezulu imizuzwana embalwa, kufanele ubuyele endaweni yalo, kodwa kwenqatshelwe uphumule ezinqeni. Ukuzivocavoca wenziwa 3 amasethi 10 ezinikezwa.
2. Standing ngqo, ukubeka izinyawo zakho ehlombe-ububanzi ngaphandle, futhi izandla zakho - i-ikhanda, kufanele isethwe ezimfushane obukhulu lapho ethatha ukhalo lwakhe emuva. Emuva kufanele igcinwe ngqo, futhi sithole isiqondiso lapho umthwalo oyinhloko phezu izithende. Ngemva hip kuyoba parallel phansi, udinga kancane ukubuyela ukuqala isikhundla. luyoba olwanele ukwenza 3 amasethi 10-12 rep.
3. Yima uqonde lemilenze ububanzi ngaphandle, udinga ukuthatha ezimfushane ezijulile, ukubeka izandla nembongolo nasemuva. Ngemva kufanele asukume athathe umlenze owodwa, bese futhi ukwenza ezimfushane bese uphinda nezinye emlenzeni. Kuyadingeka ukwenza 3 amasethi 10 ezinikezwa umlenze ngamunye.
4. Ngokubeka izandla zakho phezu okhalweni lwakho futhi izinyawo zakho ehlombe-ububanzi ngaphandle, udinga ukuba uhlale phansi ukuze imilenze akha engela kwesokudla. Kulesi sikhundla kwakumelwe sithathwe nquma ngalesosikhathi ukukhuphuka izinzwani, emuva phansi bese uphinda sivivinyo 3 amasethi izikhathi 7-10.
5. Ukuncika emuva emdulini, izandla ezinkalweni kufanele bake bahlale phansi (njenge esihlalweni), bese phakamisa umlenze owodwa, bamba 1 yesibili phezulu futhi aphansi. On umlenze ngamunye Lokhu kufanele kwenziwe 3 amasethi 15 rep.

umzimba angeziwe

Uma uvakashela ejimini, kanye ukuqeqeshwa okuyisisekelo kungenziwa kanye umzimba ezimbalwa ezengeziwe, edinga imishini ekhethekile. Kuzoba ngokwanele ukwenza 2-3 amasethi 10 rep phezu simulators ezilandelayo:

• block ukwelula phakathi kwemilenze;
• hyperextension;
• deadlift;
• wokugibela Simulator;
• ukusunduza sleds.

Uma kukhona okungenani omunye abaqeqeshi at club yezemidlalo ke qiniseka zifezeke kuso ukulungisa yi.