Ngati simukufuna kupita kukachita masewera olimbitsa thupi, mutha kuchita masewera olimbitsa thupi kunyumba.Pali mayendedwe ambiri a kudziletsa kulemera, ndi mayendedwe osiyana ndi zotsatira zosiyana.

Lero tikambirana za mapapo.Akuti ma squats 10 sali abwino ngati mapapu asanu, ndipo mphamvu yophunzitsira ya mapapu imakhala yamphamvu kwambiri kuposa squat.

Ngati mukupeza luso la squats, ndi bwino kusinthana ndi mapapo, omwe angapangitse kuvutika kwa maphunziro ndikulimbikitsanso kukula kwa minofu.

Ndiye mumapeza chiyani pakudya 100 patsiku?

1, lunge squat imatha kuchita masewera olimbitsa thupi, kuteteza kutayika kwa minofu ya m'munsi, zotsatira zake ndi zabwino kuposa squat, zimatha kulimbikitsa gulu lamagulu amtundu umodzi, kukuthandizani kujambula ma curve abwino kwambiri.

2, lunge squat imatha kupititsa patsogolo kulumikizana ndi kukhazikika kwa thupi, miyendo yakumunsi imakhala yolimba, kuti mutha kuchita maphunziro ena momveka bwino.

3, squat lunge squat imatha kukulitsa mtengo wa metabolic, ndikukula kwa minofu, thupi limatha kudya zopatsa mphamvu zambiri tsiku lililonse, zomwe zimathandizira kupanga thupi lochepa thupi, kuti muchepetse thupi mwachangu.

4, squat squat imatha kulimbikitsa katulutsidwe ka testosterone (mahomoni aamuna), kutulutsa kwa testosterone kumatha kupititsa patsogolo kukula kwa minofu, potero kumapangitsa kuti minofu igwire bwino ntchito, kuti mukhalebe ndi mphamvu.

5, lunge squat imatha kufulumizitsa kufalikira kwa magazi, kusiya miyendo kutentha, kukonza manja ndi mapazi ozizira m'nyengo yozizira, kukuthandizani kugona usiku, kugona bwino.

6, mapapu squat akhoza kusintha mayamwidwe kashiamu, kulimbitsa kachulukidwe mafupa, kusintha kusinthasintha kwa miyendo, kusintha kuuma kwa manja ndi mapazi, kotero kuti si okalamba miyendo.

Kodi mungakonzekere bwanji maphunziro a lunge squat?Lunge squat maphunziro ayenera kulabadira kaimidwe, mawondo musati zomangira, kutsogolo mwendo mfundo si upambana chala chala, kumbuyo mwendo mfundo musakhudze pansi.

Pamene squat kutsogolo ntchafu kufanana pansi, kaye kaye, ndiyeno kusintha ena mwendo maphunziro, 10-15 nthawi iliyonse gulu, okwana 100 nthawi iliyonse, kukhalabe pafupipafupi zolimbitsa thupi kamodzi 2-3 masiku.