Ma squats - kuyenda kwagolide kolimbitsa thupi, maphunziro a nthawi yayitali ali ndi zabwino zambiri:

1, ma squats amatha kukulitsa kagayidwe kachakudya m'thupi. Tikamachita ma squats, timafunika kugwiritsa ntchito mphamvu zambiri, zomwe zingatithandize kufulumizitsa kagayidwe kachakudya, kuti tikwaniritse cholinga chokulitsa kagayidwe kachakudya m'thupi.

Kuwonjezeka kwa kagayidwe kachakudya kumatanthauza kuti matupi athu amatha kuwotcha mafuta bwino, zomwe mosakayikira ndi nkhani yabwino kwa anzathu omwe akufuna kukhalabe olimba.

2. Kuthamanga kungathenso kulimbitsa minofu yathu. Kayendetsedwe kameneka sikungatithandize kuchita masewera olimbitsa thupi mpaka ntchafu, matako, pamimba ndi mbali zina za minofu, bwino kusintha m'munsi mwendo pamapindikira, kupanga matako wokongola, zolimba yaitali miyendo.

3, squatting ingathandizenso kuti mafupa athu asachuluke, zomwe zimakhala ndi zotsatira zabwino popewa matenda a osteoporosis komanso kulimbikitsa mphamvu za thupi kulimbana nazo, zomwe zimathandiza kuti thupi likhale lathanzi.

4. Masewera amathanso kuwongolera bwino. Pochita ma squats, tifunika kusunga thupi, zomwe zingathandize kuti tizikhala bwino. Kulingalira bwino sikungatithandize kuti tipewe kugwa m'moyo watsiku ndi tsiku, komanso kupititsa patsogolo machitidwe athu pamasewera.

Komabe, mu maphunziro a squats, anthu ambiri amalakwitsa zina. Pansipa, ndikugawana nawo maphunziro aumwini ndi malangizo okuthandizani kupewa zolakwika izi.

Choyamba, tiyeni tiwone malo omwe muyenera kulabadira pochita squatting. Anthu ambiri amanyalanyaza izi ndikuganiza kuti kungokweza kulemera kungathandize. Komabe, ngati kaimidwe sikuli kolondola, sikudzangokhudza zotsatira za maphunziro, komanso kumayambitsa kuvulala.

Malo olondola a squat ayenera kukhala:

Miyendo yanu motalikirana m’lifupi m’lifupi, mapazi anu akulozera kunja, mawondo anu akulozera mbali yofanana ndi mapazi anu;

Sungani msana wanu mowongoka, maso molunjika patsogolo, ndipo pakati pa mphamvu yokoka ikhale yokhazikika.

Pa squats, pewani kutseka mawondo anu,

Ganizirani za kupuma kokhazikika, kugwada pansi pamene mukukoka mpweya ndi kuyimirira pamene mukutulutsa mpweya.

Chachiwiri, tcherani khutu ku kuya kwa squat. Anthu ambiri amaganiza kuti kuya kwa squat, ndibwino, kwenikweni, izi sizolondola. Kuchulukirachulukira kwambiri kungayambitse kuchulukitsitsa kwa bondo ndi lumbar msana, komanso kuvulaza. Ndi bwino kuti munthu watsopano squat kwa chiuno ndi bondo olowa kutalika udindo kungakhale.

Pomaliza, samalani kulimba komanso kuchuluka kwa maphunziro anu. Anthu ambiri angaganize kuti ngati kulemera kuli kwakukulu kokwanira komanso kuchuluka kwa nthawi zophunzitsira ndikokwanira, mudzapeza zotsatira zabwino.

Komabe, kulemera kwambiri komanso kuwonjezereka kwafupipafupi kwa maphunziro kungayambitse kutopa kwa minofu ndi kuvulala. Chifukwa chake, kulimba komanso kuchuluka kwa maphunzirowo kuyenera kukonzedwa molingana ndi momwe thupi lawo lilili komanso zolinga zawo zophunzitsira.

Oyamba kumene angayambe ndi maphunziro a freehand, 15 nthawi iliyonse, kubwereza magulu a 4-5, kuchita masewera olimbitsa thupi kamodzi pa masiku 2-3, kukwaniritsa ntchito ndi kupuma, kupatsa minofu nthawi yopuma, ndipo pang'onopang'ono kupititsa patsogolo maphunzirowo pakapita nthawi, kuti muthe kuchita masewera olimbitsa thupi moyenera.