Uma ungafuni ukuphuma uyojima, ungase uzivocavoce ekhaya. Kukhona ukunyakaza okuningi kokuqeqeshwa kwesisindo, futhi ukunyakaza okuhlukene kunemiphumela ehlukene.

Namuhla sizokhuluma ngamaphaphu. Kuthiwa ama-squats angu-10 awalungile njengamaphaphu angu-5, futhi umphumela wokuqeqesha wamaphaphu unamandla kakhulu kune-squat.

Uma uthola amakhono amaningi kuma-squats, kungcono ukushintshela emaphashini, okungakhuphula ubunzima bokuqeqeshwa futhi kukhuthaze ukukhula okuqhubekayo kwemisipha.

Ngakho-ke yini oyitholayo ngamaphaphu ayi-100 ngosuku?

1, i-lunge squat ingasebenzisa i-gluteal muscle group, ivimbele ukulahleka kweqembu lemisipha yemilenze ephansi, umphumela ungcono kune-squat, ingaqinisa iqembu lemisipha elihlangene, ikusize uqophe amajika amahle kakhulu.

2, i-lunge squat ingathuthukisa ukusebenzelana nokuzinza komzimba, izitho ezingezansi ziqine kakhulu, ukuze ukwazi ukwenza okunye ukuqeqeshwa kucace kakhudlwana.

3, i-lunge squat ingakhuphula inani eliyisisekelo le-metabolic, ngokukhula kwemisipha, umzimba ungadla ama-calories amaningi nsuku zonke, usize ukwakha umzimba omncane, ukuze ulahlekelwe isisindo ngokushesha.

I-4, i-lunge squat ingakhuthaza ukukhishwa kwe-testosterone (i-hormone yesilisa), ukukhishwa kwe-testosterone kungaqhuba ukuthuthukiswa okuqhubekayo kwemisipha, ngaleyo ndlela kuthuthukise ukusebenza kahle kokwakhiwa kwemisipha, ukuze ugcine amandla aqinile.

5, i-lunge squat ingasheshisa ukujikeleza kwegazi, ivumele imilenze ifudumale, ithuthukise izandla nezinyawo zasebusika inkinga ebandayo, ikwenze kube lula ukulala ebusuku, ithuthukise izinga lokulala.

6, i-lunge squat ingathuthukisa ukumuncwa kwe-calcium, iqinise ukuminyana kwamathambo, ithuthukise ukuguquguquka kwemilenze, ithuthukise ukuqina kwezandla nezinyawo, ukuze ungabi yimilenze emidala.

Ungakuhlela kanjani ukuqeqeshwa kwe-lunge squat? Ukuqeqeshwa kwe-Lunge squat kufanele kunake ukuma, amadolo awahlanganisi, amalunga omlenze wangaphambili awadluli uzwane, amalunga omlenze wangemuva angathinti phansi.

Uma u-squat ukuya ethangeni langaphambili elihambisana nomhlabathi, yima kancane, bese ushintsha omunye ukuqeqeshwa komlenze, 10-15 isikhathi ngasinye eqenjini, isamba esingu-100 isikhathi ngasinye, gcina imvamisa yokuzivocavoca kanye njalo ezinsukwini ezingu-2-3.