30 أيام بدين التحدي

0
100
30 days squat challenge

Take up this 30 Day Squat Challenge this month and support your leg and butt muscles quality to the maximum and get into the ideal summer shape that you’ve been longing for so long.

On the off chance that you truly put your psyche to it, the rundown of things you can accomplish in a month is relatively perpetual. You can get a working information of another dialect, or wind up capable on the saxophone – or even go from a squat amateur to somebody who can finish 250 out of one go.

 

30 أيام التحدي القرفصاء

 

عند كل ما يقال في القيام به, 30-day challenge is an awesome method to chip away at your wellness, since they give you an achievable here and now objective to keep you centered. The inspiration to get thinner or get fitter is clearly no awful thing, however without something clear and characterized to work towards, it’s very simple to skirt a session or two at that point slide again into dormancy.

ما هو أكثر من ذلك, of all the 30-day provokes you may attempt, ا ربض test is truly outstanding. That is on the grounds that the unweighted squat is a solid contender for the finest bodyweight practice nearby. It works relatively every muscle in your lower body; hitting huge muscle bunches like the quads, أوتار الركبة, و غلوتيس particularly hard. The squat likewise enhance your center quality by fortifying the muscles around your stomach and lower back, and if perchance you’re longing for owning a six-pack one day, firming up these different muscles with squats is an essential initial move towards helping the outside abs sparkle.

The squat likewise fabricates utilitarian quality by working your legs in a way that is common to the way they are tried through regular developments and games. On the off chance that you need more power and speed in your legs, and expanded protection from damage, you ought to be hunching down frequently.

It’s a test with a considerable measure of upside, essentially, so get hunching down. Underneath you’ll discover pointers on the most proficient method to squat with culminating shape, in addition to the 30-day move itself. Go forward and squat, and we’ll see you in a month when you have legs like cylinders.

 

How To Do Squat

  • Begin by remaining with your feet hip-width separated, أصابع مشيرا إلى الأمام, jaw up and center supported.
  • Hold your arms out before you or by your sides – simply don’t put your hands on your legs, whatever you do.
  • Lower yourself to the point that your thighs are parallel to the groundthe ideal approach to depict it resembles taking a seat on an undetectable seat. Go lower on the off chance that you can – as long as it doesn’t hurt (and you can keep your adjust) you’re OK. In case you don’t know in case you’re going sufficiently low, take a stab at hunching down onto a case that is marginally lower than knee tallness. Each time your glutes reach it that is honest to goodness rep.
  • Remain move down and repeat.

 

The 30-Day Squat Challenge

Play out the recommended measure of air يجلس القرفصاء كل يوم. Endeavor to do them across the board set, yet in the event that you do need to take a load off, make an effort not to delay again for no less than ten more reps. It’ll be extreme, it’ll consume, ومع ذلك, you’ll have buns of relatively strict steel before its finish.

يوم 1 – 50 يتقرفص

يوم 2 – 55 يتقرفص

يوم 3 – 60 يتقرفص

يوم 4 – Rest Day

يوم 5 – 70 يتقرفص

يوم 6 – 75 يتقرفص

يوم 7 – 80 يتقرفص

يوم 8 – Rest Day

يوم 9 – 100 يتقرفص

يوم 10 – 105 يتقرفص

يوم 11 – 110 يتقرفص

يوم 12 – Rest Day

يوم 13 – 130يتقرفص

يوم 14 – 135 يتقرفص

يوم 15 – 140 يتقرفص

يوم 16 – Rest Day

يوم 17 – 150 يتقرفص

يوم 18 – 155 يتقرفص

يوم 19 – 160 يتقرفص

يوم 20 – Rest Day

يوم 21 – 180 يتقرفص

يوم 22 – 185 يتقرفص

يوم 23 – 190 يتقرفص

يوم 24 – Rest Day

يوم 25 – 210 يتقرفص

يوم 26 – 220 يتقرفص

يوم 27 – 230 يتقرفص

يوم 28 – Rest Day

يوم 29 – 240 يتقرفص

يوم 30 – 250 يتقرفص

اترك رد

الرجاء إدخال تعليقك!
الرجاء إدخال اسمك هنا