Ama-squats, aziwa ngokuthi "inkosi yesenzo", anemiphumela ebalulekile ekulolongeni izinqulu ezigcwele, imisipha yemilenze eqinile, ukuthuthukisa ukuzinza okuyisisekelo kanye nokukhuthaza ukuthuthukiswa okuhlelekile kwemisipha kuwo wonke umzimba, ethatha isikhundla esibalulekile emhlabeni wokuqina.

Umusho othi "akukho squat, akukho hips" wanele ukufakazela ukubaluleka kokugwaza ukuze ulolonge ama-hips amahle nemilenze. Abantu abahleli phansi bathambekele ekubeni nezinqulu ezikhuluphele nezinqulu eziyisicaba, futhi ama-squats angakusiza ukuthi ulolonge izinqe ezigcwele, uqinise imilenze emide, futhi uthuthukise ukuthandeka kwamajika.

Akukhona lokho kuphela, abafana baphikelela ekuqhumeni bangakwazi futhi ukukhuthaza ngempumelelo i-testosterone, bagweme ukulahlekelwa kwe-testosterone okuholela ekunciphiseni kuzo zonke izici zokusebenza, kungakuvumela ukuba ugcine amandla aphelele, uthuthukise ukukhanga kwabafana.

Amadoda nabesifazane baphikelela ekuqhumeni, kungavimbela izinkinga zokulahlekelwa kwemisipha yobudala, imisipha ingavikela amathambo, amalunga, vumela imilenze yakho iguquguquke futhi iqine, ibambezele ngokuphumelelayo ukuguga komzimba.

Amadoda nabesifazane baphikelela ekuqhumeni kungathuthukisa inani eliyisisekelo le-metabolic, kuvimbela ngokuphumelelayo ukuqoqwa kwamafutha, ukunciphisa amathuba okukhuluphala, kodwa futhi kuthuthukise inkinga yokuhlala isikhathi eside ubuhlungu emuva, ukuthuthukisa inkomba yezempilo.

Kodwa-ke, ukuze kwandiswe izinzuzo zokuqeqeshwa kwe-squat, kudingeka siqiniseke ukuthi yonke i-squat ijwayelekile futhi sigweme ukuma okungalungile okungabangela ukulimala emzimbeni.

Ukuma kwe-squat okujwayelekile Funda:

1, izandla ze-akimbo noma ezibekwe ngaphambili, gcina izinyawo zibe ububanzi behlombe, izinzwane zivuleke kancane, amadolo nezinzwani zibheke ohlangothini olufanayo, gwema ibhande elihlangene, ingemuva liqonde, ukuqinisa ingqikithi, gcina ibhalansi bese u-squat.

2, ngesikhathi sokuwa, buyisela emuva ezinqeni, amadolo kodwa izinzwane, squat ethangeni elihambisana nomhlabathi, ume kancane, bese ubuyisela kancane ukuma.

3, uma ukhuphuka, thembela emandleni ezinqulu nasemathangeni ukuze ubuyisele umzimba endaweni yokuqala. Phinda izikhathi ezingu-10-15, phumula imizuzwana engu-30-45, bese uqala umjikelezo omusha wokuqeqesha.

Ungakwazi yini ukwenza ama-squats nsuku zonke?

Kwabaqalayo noma abantu abanekhono lomzimba elibuthakathaka, ukwenza ama-squats nsuku zonke kungase kwandise umthwalo emisipha nasemalungeni, imisipha izoba sesimweni esidabukile, esingakwazi ukulungisa, futhi kuholele kalula ekukhathaleni ngokweqile noma ukulimala.

Ngakho-ke, ukuphumula okulinganiselwe nokululama kubalulekile ukuze kuqinisekiswe ukuthi imisipha inesikhathi esanele sokuzivumelanisa nokukhula. Kunconywa ukwenza ama-squats njalo ngolunye usuku noma kathathu ngesonto.

Kubathandi bokuzivocavoca abanolwazi, imizimba yabo kungenzeka ukuthi isisungule ukujwayela okuhle kuma-squats, ngakho-ke ukwenza ama-squats nsuku zonke kungenzeka, kodwa kuyadingeka ngokufanayo ukunaka impendulo yomzimba futhi ulungise uhlelo lokuqeqeshwa kusenesikhathi.

Ngaphezu kwalokho, ama-squats akuyona ukuphela kwendlela yokuqeqesha, ukuze wakhe isilinganiso esihle kakhulu se-hip-leg futhi sithuthukise amandla omzimba ophansi, singakwazi ukuhlanganisa okunye ukunyakaza kokuqeqeshwa, njengamaphaphu, ukugxuma kwe-squat, ama-squats aseBulgaria, ukudonsa kanzima, njll. ., ukusebenzisa imisipha yesinqe nemilenze ngokugcwele. Lezi zinhlobonhlobo zokuqeqesha azigcini nje ukunciphisa ukucindezeleka okubangelwa ukunyakaza okukodwa, kodwa futhi kuthuthukisa umphumela wokuqeqesha jikelele.