I-Squats, eyaziwa ngokuba "yinkosi yesenzo", ineempembelelo ezibalulekileyo ekubunjweni kwezinqe ezipheleleyo, izihlunu zomlenze oqinileyo, ukuphucula ukuzinza okungundoqo kunye nokukhuthaza uphuhliso olulungelelanisiweyo lwemisipha kuwo wonke umzimba, obambe indawo ebalulekileyo kwihlabathi lokufaneleka.

Isivakalisi esithi "akukho squat, akukho hips" sanele ukubonisa ukubaluleka kokuqhawula ukubumba ama-hips amahle kunye nemilenze. Abantu abahleliyo bathanda ukutyeba ezinqeni kunye nesinqe esicaba, kwaye ii-squats zinokukunceda ukuba umise ama-hips apheleleyo, uqinise imilenze emide, kwaye uphucule umtsalane wamagophe.

Akunjalo kuphela, amakhwenkwe agxininisa kwi-squatting angaphinda akhuthaze ngokufanelekileyo i-testosterone, agweme ukulahlekelwa kwe testosterone okubangelwa ukuhla kuzo zonke iinkalo zomsebenzi, kunokukuvumela ukuba ugcine amandla apheleleyo, ukhulise umtsalane wamakhwenkwe.

Amadoda kunye nabasetyhini bagxininisa kwi-squatting, kunokuthintela iingxaki zokulahlekelwa kwemisipha yobudala, izihlunu zinokukhusela amathambo, amalunga, vumela imilenze yakho ibe bhetyebhetye kwaye yomelele, ibambe ngokufanelekileyo ukuguga komzimba.

Amadoda kunye nabasetyhini bagxininisa kwi-squatting kunokuphucula ixabiso elisisiseko le-metabolic, lithintele ngokufanelekileyo ukuqokelelwa kwamafutha, ukunciphisa amathuba okutyeba, kodwa nokuphucula ingxaki yokuhlala ixesha elide emva kweentlungu, ukuphucula isalathisi sezempilo.

Nangona kunjalo, ukwenzela ukwandisa inzuzo yokuqeqeshwa kwe-squat, kufuneka siqinisekise ukuba yonke i-squat isemgangathweni kwaye igweme i-posture engalunganga enokubangela umonakalo kumzimba.

Umgangatho wokuma kwe-squat Funda:

I-1, izandla ze-akimbo okanye zibekwe ngaphambili, gcina iinyawo ububanzi begxalaba, iinzwane zivuleke kancinane, amadolo kunye neenzwane kwicala elinye, unqande ikhonkco elihlangeneyo, umva ngokuthe tye, ukuqina kombindi, gcina ibhalansi kwaye emva koko u-squat.

2, kwinkqubo yokuwa, tyhala umva ezinqeni, amadolo kodwa iinzwane, squat ukuya ethangeni elihambelana nomhlaba, nqumama kancinci, uze ubuyisele kancinci indawo yokuma.

I-3, xa uphakama, thembela kumandla esinqe kunye namathanga ukutyhala umzimba ubuyele kwindawo yokuqala. Phinda amaxesha angama-10-15, uphumle imizuzwana engama-30-45, uze uqale umjikelo omtsha woqeqesho.

Ngaba unokwenza i-squats yonke imihla?

Kwabaqalayo okanye abantu abanesakhono somzimba esibuthathaka, ukwenza i-squats yonke imihla kunokunyusa umthwalo kwizihlunu kunye namalungu, izihlunu ziya kuba kwimeko eqhekekileyo, engenakukwazi ukulungiswa, kwaye ikhokelela ngokulula ekudinweni okanye ukulimala.

Ngoko ke, ukuphumla okuphakathi kunye nokubuyisela kubalulekile ukuqinisekisa ukuba izihlunu zinexesha elaneleyo lokulungelelanisa nokukhula. Kunconywa ukwenza i-squats yonke enye imini okanye kathathu ngeveki.

Kubathandi bokuqina abanamava, imizimba yabo inokuba sele iphuhlise ukulungelelaniswa okuhle kwi-squats, ngoko ke ukwenza i-squats yonke imihla kunokuba nokwenzeka, kodwa kufanelekile ngokulinganayo ukunikela ingqalelo kwingxelo yomzimba kwaye uhlengahlengise isicwangciso soqeqesho ngexesha.

Ukongeza, i-squats ayiyona ndlela yodwa yokuqeqesha, ukuze wenze umlinganiselo obalaseleyo we-hip-leg kunye nokuphucula ngakumbi amandla omlenze ophantsi, sinokudibanisa ezinye iintshukumo zoqeqesho, ezifana nemiphunga, ukutsiba kwe-squat, i-squats yaseBulgaria, ukutsalwa kanzima, njl. ., ukusebenzisa impundu kunye nezihlunu zomlenze ngokubanzi. Olu hlobo loqeqesho alugcini nje ukunciphisa uxinzelelo olubangelwa yintshukumo enye, kodwa luphucula umphumo woqeqesho jikelele.