Ukuphikelela ekwenzeni ama-squats angakwazi ukunciphisa imilenze? Ama-squats ayindlela ephumelela kakhulu yokuzivocavoca umlenze, engasebenzisi nje kuphela imisipha yamathanga nezinqulu, kodwa futhi kwandisa izinga lomzimba we-basal metabolic, elivimbela ukuqoqwa kwamafutha, likusiza ukuba uthuthukise umugqa wemilenze, futhi uzuze umphumela imilenze emincane.

Kodwa-ke, uma ufuna ukunciphisa imilenze yakho ngokusebenzisa i-squatting, akukhona nje ukwenza ama-squats ambalwa angafinyelelwa, udinga ukucabangela izici eziningana, lezi zindlela ezimbalwa zingakuvumela ukuba ulahlekelwe imilenze yendlovu ngokushesha futhi ube nemilenze emincane. 

Okokuqala, imvamisa yama-squats ibaluleke kakhulu. Kunconywa ukwenza izivivinyo ze-squat okungenani izikhathi ezingu-3-4 ngesonto, ngamasethi amaningi okuqeqesha isikhathi ngasinye, njengama-20-30 eqenjini, amasethi angu-5-10.

Abaqalayo bangaqala ngokuqeqeshwa okunomfutho ophansi futhi kancane kancane bakhulise ukuqina kokuqeqeshwa, njengokuthi: ukuqala ngama-squats anesisindo, nokwenza kancane kancane ukuqeqeshwa kwesisindo, okungashukumisa ngempumelelo imisipha yomlenze, kukhuthaze ukuthuthukiswa kwezinga le-metabolic, futhi kusheshise ukushiswa kwamafutha.

Okwesibili, ukuqina kwama-squats nakho kuyisici esibalulekile. Uma wenza ama-squats ekuqaleni, kunconywa ukuthi uqale ngesisindo esincane futhi kancane kancane ukwandisa isisindo ukugwema ukubeka umthwalo omningi emisipha yomlenze. Ngesikhathi esifanayo, qaphela ukuma okulungile namakhono ukuze ugweme ukulimala.

Okwesithathu, isikhathi sokuzivocavoca sama-squats sidinga ukulawulwa kahle. Isikhathi sokuzivocavoca kwe-squat ngayinye akufanele sibe side kakhulu, ngokuvamile kunconywa ukwenza ama-squats angu-10-15 iqembu ngalinye, wenze amasethi angu-3-4, futhi uphumule imizuzu engu-1-2 phakathi kweqembu ngalinye. Lokhu kungashukumisa ngokugcwele imisipha yomlenze, kuyilapho ugwema ukukhathala ngokweqile.

Okwesine, uma ufuna ukuzuza umphumela obalulekile wokunciphisa umlenze ngokusebenzisa i-squatting, udinga futhi ukwengeza ukuzivocavoca kwe-aerobic systemic, njengokugijima, ama-jumping jacks, ukudlala neminye imidlalo ukuze kuthuthukiswe umsebenzi we-metabolism, ukuvivinya umzimba imizuzu engaphezu kwe-30 ngosuku, kungaba ngokuphumelelayo. ukunciphisa izinga lamafutha omzimba, ngokuncipha kwezinga lamafutha omzimba, imilenze nayo izolandela ukuze ibe mncane.

Okokugcina, sidinga futhi ukwenza umsebenzi omuhle wokuphatha ukudla, ukunciphisa ukudla kwama-calorie, sengeze amaprotheni ekhwalithi ephezulu, futhi sidale igebe lokushisa komzimba, ukuze kuncishiswe izinga lamafutha omzimba, umzimba wonke uzolandela ukuze ube nomzimba omncane, uzolahlekelwa imilenze yendlovu.

Kafushane, singakwazi ukuqinisa iqembu lemisipha yemilenze engezansi ngokusquatting, silolonge imilenze eqinile, sinciphise izinga lamafutha omzimba ngokuzivocavoca umzimba, sithuthukise imilenze yendlovu, futhi silolonge imilenze emincane.