Ekuqeqesheni ukufaneleka, okuyinto isenzo sokufaneleka esingenakukuziba, u-Xiaobian ucabanga ukuthi lesi senzo siyi-squat.

I-squat lesi senzo, ukuzivocavoca kweqembu lemisipha yemilenze engezansi yesenzo segolide.

Abaqalayo kanye nomakadebona kufanele benze ama-squats amaningi. Abaqalayo bangaqala ngokuqeqeshwa kwe-squat mahhala futhi kancane kancane bakhulise ukuqina kokuqeqeshwa, futhi omakadebona bangakwazi ukwenza ama-squats athwala isisindo.

Ukunamathela isikhathi eside ekuqeqesheni i-squat, izinzuzo ziningi kakhulu.

I-1, ukuqeqeshwa kwe-squat kungasebenzisa iqembu le-muscle yemilenze ephansi, kuthuthukise amandla emilenze ephansi, kuqinise ukuqina kwemilenze ephansi, ukuze ukwazi ukwenza kangcono uma wenza okunye ukuqeqeshwa kwamandla, njengokudonsa kanzima, ukucindezela kwebhentshi nokunye ukunyakaza okuhlanganisiwe.

I-2, i-squatting ekusetshenzisweni kweqembu lemisipha yethanga ngesikhathi esifanayo, kodwa futhi iqhubekisela phambili ukuthuthukiswa kweqembu le-hip, ukhalo kanye nesisu, kuvimbela ngempumelelo ukulahlekelwa kwemisipha, ukuthuthukiswa komzimba okulinganiselayo, ukukusiza uthuthukise ukujikeleza kwe-hip, ngaleyo ndlela uthuthukise ijika lomzimba. .

3, i-squatting ingakhuthaza ukukhiqizwa kwe-hormone yokukhula, ikhulule amazinga e-testosterone, futhi yenze amadoda ashise ilanga. Abantu abaneminyaka ephakathi kanye nabantu asebekhulile bangaphinde baqinise ukumuncwa kwe-calcium, bathuthukise ukuminyana kwamathambo, ukuze kugcinwe isimo esisha, kubambezele izinga lokuguga komzimba.

I-4, i-squat ingabonisa ukukhuthazela komuntu, i-squat inzima kakhulu, iqembu ngalinye lemisipha yemilenze ephansi lizoba buhlungu, ukuhamba kuyoba buthakathaka, abantu abaningi abakwazi ukugcizelela izikhathi ezimbalwa ukuba bayeke, futhi banamathele ekuzikhuzeni abantu bayoba namandla kunomuntu ovamile.

5, ukuzivocavoca kwe-squat kungathuthukisa amandla okuqhuma kwemisipha, usebenzise ikhono lokugxuma, ukuze ukwazi ukugxuma phezulu nakude lapho udlala ukuqeqeshwa kwebhola, futhi amandla akho okuqhuma azoba namandla.

6, ama-squats angathuthukisa ukujikeleza kwegazi ezithweni, athuthukise ukunwebeka kwemithambo yegazi, futhi asebenzise amandla amaphaphu ngempumelelo. Abantu abaqala nje ukuqothuka basobala kakhulu, uzozizwa uphefumula futhi inhliziyo yakho izogijima.

Ngemva kokuphikelela ekuqhumeni isikhathi esithile, uzothola ukuthi ukuqeqeshwa kuyasiza kakhulu, okusho ukuthi amandla omzimba athuthukisiwe, ungakwazi ukwandisa ubunzima bokuqeqeshwa, ukuze umthamo wamaphaphu uzothuthukiswa kancane kancane.

I-7, i-squatting inganciphisa izinga lokuguga komzimba, ikhuthaze ukuvuselelwa kwamangqamuzana, isheshise ukukhishwa kwemfucuza, vumela umzimba wakho usebenze ukuze ugcine isimo esincane, ukusebenza kahle, abantu babukeka benomdlandla. 8, ama-squats angaqinisa iqembu lemisipha yomzimba, ukuthuthukiswa kwemisipha kungathuthukisa inani eliyisisekelo lomzimba, ukuze udle amakholori amaningi nsuku zonke. Abantu abalahlekelwa isisindo bangeza i-squat bangathuthukisa ngempumelelo ukushiswa kwamafutha futhi banciphise ngokushesha.