Ukunyanzelisa ukwenza i-squats ingaba imilenze encinci? I-squats yintshukumo esebenzayo yomlenze wokuzilolonga, engasebenzisi nje kuphela izihlunu zamathanga nasezinqeni, kodwa ikwanyusa izinga lomzimba we-basal metabolic, ethintela ukuqokelelwa kwamafutha, ikunceda uphucule umgca wemilenze, kwaye ufezekise isiphumo imilenze ebhityileyo.

Nangona kunjalo, ukuba ufuna ukunciphisa imilenze yakho nge-squatting, akukhona nje ukwenza i-squats embalwa inokufezekiswa, kufuneka uqwalasele izinto ezininzi, ezi ndlela zimbalwa zinokuvumela ukuba ulahlekelwe yimilenze yendlovu ngokukhawuleza kwaye ube nemilenze emincinci. 

Okokuqala, ukuphindaphinda kwee-squats kubaluleke kakhulu. Kunconywa ukwenza i-squat exercises ubuncinane ngamaxesha angama-3-4 ngeveki, kunye neeseti ezininzi zoqeqesho ngexesha ngalinye, njenge-20-30 kwiqela, kwiisethi ze-5-10.

Abaqalayo banokuqala ngoqeqesho oluphantsi kwaye ngokuthe ngcembe banyuse ukuqina koqeqesho, njengoku: ukuqala ngee-squats ezinobunzima, kunye nokwenza kancinci uqeqesho lobunzima, olunokuvuselela imisipha yomlenze ngokufanelekileyo, lukhuthaze ukuphuculwa kwesantya semetabolism, kunye nokukhawulezisa imisipha yomlenze. ukutshiswa kwamafutha.

Okwesibini, ukuqina kwee-squats yinto ephambili. Xa usenza i-squats ekuqaleni, kucetyiswa ukuba uqale ngesisindo esisezantsi kwaye ngokuthe ngcembe wandise ubunzima ukuze ugweme ukubeka umthwalo omkhulu kwimisipha yomlenze. Kwangaxeshanye, nikela ingqalelo kwisimo esichanekileyo kunye nezakhono zokuthintela ukulimala.

Okwesithathu, ixesha lokuzilolonga le-squats nalo lifuna ukulawulwa ngokufanelekileyo. Ixesha le-squat nganye yokuzivocavoca akufanele libe lide kakhulu, ngokuqhelekileyo kucetyiswa ukuba wenze ii-squats ezili-10-15 kwiqela ngalinye, uqhube iiseti ezi-3-4, kwaye uphumle imizuzu eyi-1-2 phakathi kweqela ngalinye. Oku kunokuvuselela ngokupheleleyo imisipha yomlenze, ngelixa ugwema ukukhathala okugqithisileyo.

Okwesine, ukuba ufuna ukufezekisa isiphumo esibalulekileyo sokunciphisa umlenze ngokusebenzisa i-squatting, kuya kufuneka udibanise umthambo we-aerobic systemic, njengokugijima, ukuxhuma iijacks, ukudlala kunye neminye imidlalo ukunyusa umsebenzi we-metabolism, umthambo ngaphezu kwemizuzu engama-30 ngosuku, unokusebenza ngokufanelekileyo. ukunciphisa izinga lamafutha omzimba, kunye neqondo lokunyuka kwamafutha omzimba, imilenze nayo iya kulandela ukuba iyancipha.

Okokugqibela, kufuneka senze umsebenzi olungileyo wokulawula ukutya, sinciphise ukutya kwekhalori, songeze iiprotheyini ezikumgangatho ophezulu, kwaye senze umsantsa wobushushu bomzimba, ukuze kuncitshiswe izinga lamafutha omzimba, umzimba wonke uya kulandela ukubhitya, uya kulahlekelwa yimilenze yendlovu.

Isishwankathelo, sinokomeleza iqela lezihlunu zemilenze engezantsi ngokusquatting, ukubumba imilenze eqinile, ukunciphisa izinga lamafutha omzimba ngokusebenzisa umthambo we-aerobic, ukuphucula imilenze yendlovu, kunye nokubumba imilenze ebhityileyo.