SD Dojavi
OSMRTNICE
PRETPLATA
PREMIUM
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Čučnjevi izgaraju više kalorija nego mnoge druge vježbe, a mogu se izvoditi gotovo svugdje. Osim što jačaju mišiće gluteusa i bedara, također poboljšavaju držanje i ravnotežu, piše Zadovoljna. 

Ako redovito radite čučnjeve također ćete ubrzati metabolizam, što će potaknuti brže izgaranje masnoća i rezultirati gubitkom kilograma. 

Kod ove vježbe jako je važno znati kako se izvode.. Naime, kada smo u položaju čučnja, važno je da koljena ne idu preko vrha nožnih prstiju. Kada izvedete čučanj ispravno, tijekom svakog ponavljanja ćete osjetiti kontrakcije mišića gluteusa.

Ako ipak ne osjećate da vam se mišići zatežu, vjerojatno prenosite težinu tijela na prednji dio stopala umjesto na pete. Tada većinu vježbe odrađuju kvadricepsi, a ne gluteus. Ovo ćete ispraviti tako da prebacite težinu tijela na pete i stisnite gluteus dok se vraćate u početni položaj. Trebate osjetiti žarenje u stražnjici.

Većina stručnjaka tvrdi da je set od deset do trideset čučnjeva dnevno, dva do tri puta tjedno sasvim dovoljno za napredak.

Evo preporučenog broja čučnjeva dnevno, ovisno o vašem cilju:

20 čučnjeva dnevno - idealno za početnike. Kada vam to postane lako, možete povećati broj čučnjeva.

50 čučnjeva dnevno - odlično za sve koji žele ubrzati metabolizam.

100 čučnjeva dnevno - idealno za ljude koji žele vidjeti rezultate vježbanja, odnosno povećanje mišićne mase, bolju izdržljivost te općenito promjenu načina života.

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Čučnjevi izgaraju više kalorija nego mnoge druge vježbe, a mogu se izvoditi gotovo svugdje. Osim što jačaju mišiće gluteusa i bedara, također poboljšavaju držanje i ravnotežu, piše Zadovoljna. 

Ako redovito radite čučnjeve također ćete ubrzati metabolizam, što će potaknuti brže izgaranje masnoća i rezultirati gubitkom kilograma. 

Kod ove vježbe jako je važno znati kako se izvode.. Naime, kada smo u položaju čučnja, važno je da koljena ne idu preko vrha nožnih prstiju. Kada izvedete čučanj ispravno, tijekom svakog ponavljanja ćete osjetiti kontrakcije mišića gluteusa.

Ako ipak ne osjećate da vam se mišići zatežu, vjerojatno prenosite težinu tijela na prednji dio stopala umjesto na pete. Tada većinu vježbe odrađuju kvadricepsi, a ne gluteus. Ovo ćete ispraviti tako da prebacite težinu tijela na pete i stisnite gluteus dok se vraćate u početni položaj. Trebate osjetiti žarenje u stražnjici.

Većina stručnjaka tvrdi da je set od deset do trideset čučnjeva dnevno, dva do tri puta tjedno sasvim dovoljno za napredak.

Evo preporučenog broja čučnjeva dnevno, ovisno o vašem cilju:

20 čučnjeva dnevno - idealno za početnike. Kada vam to postane lako, možete povećati broj čučnjeva.

50 čučnjeva dnevno - odlično za sve koji žele ubrzati metabolizam.

100 čučnjeva dnevno - idealno za ljude koji žele vidjeti rezultate vježbanja, odnosno povećanje mišićne mase, bolju izdržljivost te općenito promjenu načina života.

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ZdravljeVRHUNSKA VJEŽBA

Kako se pravilno izvodi čučanj? Koliko ih je potrebno raditi za vidljive rezultate? Ovo je sve što morate znati

Piše MOZAIK SD
3. travnja 2023. - 08:30
24633878
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Sakkmesterke/science Photo Libra/Science Photo Library Via Afp

Čučnjevi izgaraju više kalorija nego mnoge druge vježbe, a mogu se izvoditi gotovo svugdje. Osim što jačaju mišiće gluteusa i bedara, također poboljšavaju držanje i ravnotežu, piše Zadovoljna. 

Ako redovito radite čučnjeve također ćete ubrzati metabolizam, što će potaknuti brže izgaranje masnoća i rezultirati gubitkom kilograma. 

Kod ove vježbe jako je važno znati kako se izvode.. Naime, kada smo u položaju čučnja, važno je da koljena ne idu preko vrha nožnih prstiju. Kada izvedete čučanj ispravno, tijekom svakog ponavljanja ćete osjetiti kontrakcije mišića gluteusa.

Ako ipak ne osjećate da vam se mišići zatežu, vjerojatno prenosite težinu tijela na prednji dio stopala umjesto na pete. Tada većinu vježbe odrađuju kvadricepsi, a ne gluteus. Ovo ćete i...

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10. svibanj 2024 19:00