I-Squats - intshukumo yegolide yokuqina, uqeqesho lwexesha elide luneenzuzo ezininzi:

1, i-squats inokunyusa ngokufanelekileyo izinga lomzimba womzimba. Xa senza i-squats, kufuneka sisebenzise amandla amaninzi, anokusinceda sikhawulezise imetabolism, ukuze sifezekise injongo yokunyusa izinga le-metabolism yomzimba.

Ukunyuka kwezinga le-metabolic kuthetha ukuba imizimba yethu inokutshisa amanqatha ngokufanelekileyo, nto leyo ngokungathandabuzekiyo iindaba ezilungileyo kubahlobo abafuna ukuhlala bemile.

2. I-squats nayo inokwakha amandla ethu emisipha. Le ntshukumo ayikwazi kuphela ukusinceda umthambo ukuya ethangeni, iimpundu, isisu kunye namanye amalungu izihlunu, ngempumelelo ukuphucula igophe imilenze esezantsi, imilo impundu entle, imilenze eqinile emide.

I-3, i-squatting inokuphucula ukuxinana kwamathambo ethu, okunefuthe elihle ekuthinteleni i-osteoporosis kunye nokuphucula amandla omzimba okulwa nayo, ukunceda ukugcina isimo somzimba esinempilo.

4. I-squats nayo inokuphucula ibhalansi yethu. Kwinkqubo yokwenza i-squats, kufuneka sigcine ibhalansi yomzimba, enokuthi isebenzise ngokufanelekileyo ingqiqo yethu yokulinganisela. Ingqiqo efanelekileyo yokulinganisela ayinakusinceda kuphela ukuba sigweme ukuwa kwimihla ngemihla, kodwa siphucule ukusebenza kwethu kwimidlalo.

Nangona kunjalo, kuqeqesho lwe-squats, abantu abaninzi baya kwenza iimpazamo eziqhelekileyo. Ngezantsi, ndiza kwabelana ngezifundo zobomi bomntu kunye neengcebiso zokukunceda uphephe ezi mpazamo.

Okokuqala, makhe sijonge indawo ekufuneka uyithathele ingqalelo xa u-squatting. Uninzi lwabantu luya kukuhoya oku kwaye bacinge ukuba ukuphakamisa ubunzima kuya kwenza. Nangona kunjalo, ukuba i-posture ayichanekanga, ayiyi kuchaphazela kuphela umphumo woqeqesho, kodwa ikhokelela kukulimala.

Indawo efanelekileyo ye-squat kufuneka ibe:

Imilenze yakho iqelelene ngobubanzi bamagxa, iinyawo zakho zijonge ngaphandle, amadolo akho ajonge kwicala elinye neenyawo zakho,

Gcina umqolo wakho uthe tye, amehlo athe ngqo phambili, kwaye iziko lakho lomxhuzulane lizinzile.

Ngexesha le-squats, kunqande ukuvala amadolo akho,

Gxininisa ekuphefumleni okulawulwayo, uku-squatting phantsi njengoko uphefumlela umoya kwaye ume ngeenyawo njengoko ukhupha umoya.

Okwesibini, nikela ingqalelo kubunzulu be-squat. Abantu abaninzi bacinga ukuba ubunzulu be-squat, kungcono, enyanisweni, oku akulunganga. I-squats enzulu kakhulu inokukhokelela ekwandeni komthwalo emadolweni nakwi-lumbar spine, kwaye kubangele nokwenzakala. Kunconywa ukuba umntu omtsha u-squat ukuya kwi-hip kunye ne-dolo joint height position ingaba.

Okokugqibela, nikela ingqalelo kukuqina kunye nokuphindaphinda koqeqesho lwakho. Abantu abaninzi baya kucinga ukuba ukuba ubunzima bukhulu ngokwaneleyo kwaye inani lamaxesha okuqeqesha anele, uya kufumana iziphumo ezilungileyo.

Nangona kunjalo, ubunzima obuninzi kunye nokuphakama okuphezulu kakhulu koqeqesho kunokukhokelela ekudinweni kwemisipha kunye nokulimala. Ke ngoko, ukuqina kunye nokuphindaphindwa koqeqesho kufuneka kucwangciswe ngokufanelekileyo ngokweemeko zabo zomzimba kunye neenjongo zoqeqesho.

Abaqalayo banokuqala ngoqeqesho lwe-freehand, i-15 ngexesha ngalinye, baphindaphinda amaqela angama-4-5, benze umthambo kanye ngeentsuku ezi-2-3, bafezekise indibaniselwano yomsebenzi kunye nokuphumla, banike ixesha lokuphumla izihlunu, kwaye ngokuthe ngcembe baphucule ukuqina koqeqesho emva kwexesha elithile, ukuze ube nokuzilolonga ngokufanelekileyo.