Pakuphunzitsidwa zolimbitsa thupi, zomwe sitingathe kuzinyalanyaza, Xiaobian amaganiza kuti izi ndi squat.

Squat izi, ndi ntchito ya m'munsi mwendo minofu gulu la golide kanthu.

Oyamba ndi omenyera nkhondo omwewo ayenera kuchita ma squats ambiri. Oyamba kumene angayambe ndi maphunziro a freehand squat ndikuwonjezera pang'onopang'ono kukula kwa maphunziro, ndipo omenyera nkhondo amatha kuchita masewera olimbitsa thupi.

Kutsatira kwa nthawi yayitali ku maphunziro a squat, ubwino wake ndi wochuluka kwambiri.

1, maphunziro a squat amatha kuchita masewera olimbitsa thupi am'munsi, kulimbitsa mphamvu ya miyendo, kulimbitsa kukhazikika kwa miyendo, kuti mutha kuchita bwino mukamachita masewera olimbitsa thupi, monga kukoka molimba, kusindikiza benchi ndi mayendedwe ena apawiri.

2, squating pochita masewera olimbitsa thupi a ntchafu panthawi imodzimodzi, komanso kuyendetsa chiuno, chiuno ndi chitukuko cha minofu ya m'mimba, kuteteza bwino kutayika kwa minofu, kukula bwino kwa thupi, kukuthandizani kusintha chiuno, potero kumapangitsa kuti thupi likhale lopindika. .

3, squatting imatha kulimbikitsa kutulutsa kwa hormone yakukula, kutulutsa ma testosterone, ndikupangitsa amuna kukhala ndi dzuwa. Azaka zapakati ndi okalamba angathenso kulimbikitsa kashiamu mayamwidwe, kusintha mafupa kachulukidwe, kuti akhalebe wamng'ono boma, m'mbuyo ukalamba mlingo wa thupi.

4, squat akhoza kuchita khama la munthu, squat ndi zovuta kwambiri, aliyense maphunziro m`munsi minofu minofu gulu adzakhala zilonda, kuyenda adzakhala ofooka, anthu ambiri sangathe kuumirira kangapo kusiya, ndi kumamatira ku kudziletsa. anthu adzakhala amphamvu kuposa munthu wamba.

5, masewera olimbitsa thupi a squat amatha kupititsa patsogolo mphamvu zakuphulika kwa minofu, kuchita masewera olimbitsa thupi kuti athe kudumpha, kuti muzitha kudumpha mokweza pamene mukusewera mpira, ndipo mphamvu yanu yophulika idzakhala yamphamvu.

6, ma squats amatha kusintha kayendedwe ka magazi m'miyendo, kupititsa patsogolo kukhazikika kwa mitsempha yamagazi, komanso kuchita masewera olimbitsa thupi moyenera. Anthu omwe amangoyamba kugwada amawonekera kwambiri, mudzamva kupuma ndipo mtima wanu umathamanga.

Pambuyo poumirira pa squatting kwa nthawi, mudzapeza kuti maphunzirowa ndi othandiza kwambiri, zomwe zikutanthauza kuti mphamvu za thupi zimakula bwino, mukhoza kuwonjezera zovuta za maphunziro, kuti mphamvu ya mapapu ikhale yabwino.

7, squatting imatha kuchepetsa ukalamba wa thupi, kulimbikitsa kusinthika kwa maselo, kufulumizitsa kutaya zinyalala, lolani thupi lanu lizigwira ntchito kuti likhalebe lachinyamata, ntchito yabwino, anthu amawoneka amphamvu. 8, ma squats amatha kulimbikitsa gulu la minofu ya thupi, kukula kwa minofu kumatha kusintha kagayidwe kachakudya m'thupi, kotero kuti mumadya zopatsa mphamvu zambiri tsiku lililonse. Anthu omwe amawonda amawonjezera squat amatha kuwongolera bwino kuwotcha mafuta komanso kuchepa mwachangu.