Ma squats, omwe amadziwika kuti "king of action", amakhala ndi zotsatirapo zazikulu pakupanga chiuno chathunthu, minofu ya miyendo yolimba, kuwongolera kukhazikika kwapakati komanso kulimbikitsa chitukuko chogwirizana cha minofu m'thupi lonse, kukhala ndi malo ofunikira kwambiri mdziko lolimba.

Chiganizo cha "palibe squat, palibe chiuno" ndi chokwanira kutsimikizira kufunikira kwa squat kuti apange chiuno chokongola ndi miyendo. Anthu ongokhala amakonda kukhala ndi chiuno chonenepa ndi chiuno chophwatalala, ndipo ma squats amatha kukuthandizani kupanga chiuno chonse, kumangitsa miyendo yayitali, ndikuwonjezera kukongola kwa ma curve.

Osati zokhazo, anyamata amaumirira pa squatting akhoza kulimbikitsanso bwino testosterone, kupewa kutaya kwa testosterone chifukwa cha kuchepa kwa mbali zonse za ntchito, akhoza kukulolani kukhalabe ndi mphamvu zonse, kuonjezera chithumwa cha anyamata.

Amuna ndi akazi amaumirira squatting, angalepheretse minofu imfa mavuto zaka, minofu akhoza kuteteza mafupa, mfundo, lolani miyendo kusinthasintha ndi amphamvu, mogwira kuchepetsa ukalamba wa thupi.

Amuna ndi akazi amaumirira squatting akhoza kusintha zofunika kagayidwe kachakudya phindu, bwino ziletsa kudzikundikira mafuta, kuchepetsa Mwina kunenepa, komanso kusintha vuto atakhala kwa nthawi yaitali ululu msana, kusintha thanzi index.

Komabe, kuti tipindule kwambiri ndi maphunziro a squat, tiyenera kuonetsetsa kuti squat iliyonse ndi yovomerezeka ndikupewa kaimidwe kolakwika komwe kungayambitse thupi.

squat kaimidwe muyezo Phunzirani:

1, manja aakimbo kapena kuyikidwa kutsogolo, sungani mapazi m'lifupi m'lifupi, zala zotseguka pang'ono, mawondo ndi zala zala zomwezo, pewani zomangira zolumikizirana, kumbuyo molunjika, kumangirira pachimake, kukhalabe bwino ndiyeno squat.

2, mu kugwa, kukankhira mmbuyo m'chiuno, mawondo koma zala zala, squat kuti ntchafu kufanana pansi, kaye pang'ono, ndiyeno pang'onopang'ono kubwezeretsa malo oima.

3, mukakwera, dalirani mphamvu za m'chiuno ndi ntchafu kuti mukankhire thupi kuti libwerere kumalo oyambira. Bwerezani nthawi 10-15, mpumulo kwa masekondi 30-45, ndiyeno yambani maphunziro atsopano.

Kodi mungathe kuchita masewera olimbitsa thupi tsiku lililonse?

Kwa oyamba kumene kapena anthu omwe ali ndi mphamvu zofooka za thupi, kuchita masewera olimbitsa thupi tsiku ndi tsiku kungapangitse kulemedwa kwa minofu ndi mafupa, minofu idzakhala yong'ambika, yomwe siili yabwino kukonzanso, ndipo imayambitsa kutopa kwambiri kapena kuvulala.

Choncho, kupuma pang'ono ndi kuchira ndikofunikira kuti minofu ikhale ndi nthawi yokwanira yosinthira ndikukula. Ndikofunikira kuchita masewera olimbitsa thupi tsiku lililonse kapena katatu pa sabata.

Kwa okonda masewera olimbitsa thupi, matupi awo atha kusinthika bwino ku ma squats, kotero kuchita masewera olimbitsa thupi tsiku lililonse kungakhale kotheka, koma ndikofunikiranso kulabadira malingaliro a thupi ndikusintha dongosolo lophunzitsira munthawi yake.

Kuphatikiza apo, ma squats si njira yokhayo yophunzitsira, kuti apange chiwongolero chabwino kwambiri cha ntchafu-mwendo ndikuwonjezera mphamvu ya miyendo yocheperako, titha kuphatikiza mayendedwe ena ophunzitsira, monga mapapu, kudumpha kwa squat, squats zaku Bulgaria, kukoka kolimba, etc. ., kuchita masewera olimbitsa thupi a matako ndi miyendo mokwanira. Maphunziro osiyanasiyanawa samangochepetsa kupsinjika komwe kumachitika chifukwa cha kayendetsedwe kamodzi, komanso kumapangitsanso maphunziro onse.