Ama-squats - ukunyakaza kwegolide kokuqina, ukuqeqeshwa kwesikhathi eside kunezinzuzo eziningi:

1, ama-squats angakhuphula ngempumelelo izinga lokugayeka kokudla emzimbeni. Uma senza ama-squats, sidinga ukusebenzisa amandla amaningi, angasisiza ukusheshisa i-metabolism, ukuze sifeze inhloso yokwandisa izinga lokuguquguquka komzimba.

Ukwenyuka kwezinga le-metabolic kusho ukuthi imizimba yethu ingashisa amafutha ngokuphumelelayo, okungangabazeki izindaba ezinhle kubangani abafuna ukuhlala besesimweni.

2. Ama-squats nawo angakha amandla ethu emisipha. Lokhu kunyakaza akukwazi ukusisiza kuphela ukuzivocavoca ethangeni, ezinqeni, esiswini kanye nezinye izingxenye zemisipha, sithuthukise ngokuphumelelayo ijika lesitho esingezansi, silolonge isinqe esihle, imilenze emide eqinile.

3, i-squatting nayo ingathuthukisa ukuminyana kwethu kwamathambo, okunomthelela omuhle ekuvimbeleni i-osteoporosis nokuthuthukisa ikhono lomzimba lokulwa nakho, kusize ukugcina isimo somzimba esinempilo.

4. Ama-squats nawo angathuthukisa ibhalansi yethu. Enkambweni yokwenza ama-squats, sidinga ukugcina ibhalansi yomzimba, engasebenzisa ngokuphumelelayo umuzwa wethu wokulinganisela. Umqondo omuhle wokulinganisela awukwazi ukusisiza kuphela ukugwema ukuwa ekuphileni kwansuku zonke, kodwa futhi uthuthukise ukusebenza kwethu kwezemidlalo.

Kodwa-ke, ekuqeqesheni ama-squats, abantu abaningi bazokwenza amaphutha avamile. Ngezansi, ngizokwabelana ngezifundo zempilo yomuntu siqu namathiphu ukukusiza ugweme lawa maphutha.

Okokuqala, ake sibheke isikhundla okufanele usinake lapho u-squatting. Abantu abaningi bazokuziba lokhu futhi bacabange ukuthi ukuphakamisa isisindo kuzokwenza. Kodwa-ke, uma ukuma kungalungile, ngeke nje kuthinte umphumela wokuqeqesha, kodwa futhi kubangele ukulimala.

Indawo efanele ye-squat kufanele ibe:

Imilenze yakho ihlukene ngobubanzi bamahlombe, izinyawo zakho zibheke ngaphandle, amadolo akho abheke ohlangothini olufanayo nezinyawo zakho,

Gcina umhlane wakho uqondile, amehlo aqonde phambili, futhi isikhungo sakho samandla adonsela phansi singanyakazi.

Ngesikhathi se-squats, gwema ukuvala amadolo akho,

Gxila ekuphefumuleni okulawulwayo, squatting phansi njengoba udonsa umoya futhi ume lapho ukhipha umoya.

Okwesibili, qaphela ukujula kwe-squat. Abantu abaningi bacabanga ukuthi ukujula kwe-squat, kungcono, empeleni, lokhu akulungile. I-squats ejulile kakhulu ingase iholele ekwenyukeni komthwalo emadolweni nomgogodla we-lumbar, futhi kubangele nokulimala. Kutuswa ukuthi indoda entsha squat ukuze hip futhi amadolo joint ukuphakama isikhundla kungaba.

Okokugcina, qaphela ukuqina kanye nemvamisa yokuqeqeshwa kwakho. Abantu abaningi bazocabanga ukuthi uma isisindo sikhulu ngokwanele futhi inani lezikhathi zokuqeqesha zanele, uzothola imiphumela emihle.

Kodwa-ke, isisindo esiningi kanye nemvamisa yokuqeqesha ephezulu kakhulu kungaholela ekukhathaleni kwemisipha nokulimala. Ngakho-ke, ukuqina kanye nemvamisa yokuqeqeshwa kufanele kuhlelwe ngokwezimo zabo zomzimba kanye nezinjongo zokuqeqeshwa.

Abaqalayo bangaqala ngokuqeqeshwa kwe-freehand, 15 isikhathi ngasinye, baphinda amaqembu angu-4-5, bavivinye umzimba kanye njalo ezinsukwini ezingu-2-3, bafinyelele inhlanganisela yomsebenzi nokuphumula, banikeze isikhathi sokuphumula kwemisipha, futhi kancane kancane bathuthukise ukuqina kokuqeqeshwa ngemva kwesikhathi esithile, ukuze ukwazi ukuvivinya umzimba ngokuphumelelayo.