Ukuba awufuni kuphuma uyokwenza umthambo, usenokuzilolonga ekhaya. Kukho iintshukumo ezininzi zoqeqesho lokuzilinganisa, kunye neentshukumo ezahlukeneyo zineziphumo ezahlukeneyo.

Namhlanje siza kuthetha ngemiphunga. Kuthiwa i-10 squats ayilungile njenge-5 lunges, kwaye umphumo wokuqeqeshwa kwemiphunga unamandla kakhulu kune-squat.

Ukuba ufumana izakhono ezingaphezulu kwi-squats, kungcono ukutshintshela kwimiphunga, enokuthi inyuse ubunzima boqeqesho kwaye ikhuthaze ukukhula okuqhubekayo kwemisipha.

Ke ufumana ntoni kwi-100 lunges ngosuku?

I-1, i-squat ye-lunge inokusebenzisa iqela lezihlunu ze-gluteal, ithintele ukulahleka kweqela lezihlunu ezisezantsi, isiphumo singcono kune-squat, inokomeleza iqela le-muscle elihlangeneyo, likuncede uqikelele iigophe ezigqwesileyo.

I-2, i-squat ye-lunge inokuphucula ukulungelelaniswa kunye nokuzinza komzimba, amalungu angaphantsi aqinile ngakumbi, ukuze ukwazi ukwenza olunye uqeqesho olucacileyo ngakumbi.

I-3, i-lunge squat inokunyusa ixabiso elisisiseko le-metabolic, ngophuhliso lwemisipha, umzimba unokutya iikhalori ezininzi yonke imihla, unceda ukudala umzimba omncinci, ukuze unciphise umzimba ngokukhawuleza.

I-4, i-squat ye-lunge inokukhuthaza i-testosterone secretion (ihomoni yamadoda), i-testosterone secretion inokuqhuba ukuphuhliswa okuqhubekayo kwemisipha, ngaloo ndlela iphucula ukusebenza kakuhle kwemisipha, ukwenzela ukuba ugcine amandla anamandla.

I-5, i-lunge squat inokukhawulezisa ukujikeleza kwegazi, vumela imilenze ifudumale, iphucule izandla zasebusika kunye neenyawo ingxaki ebandayo, yenza kube lula ukulala ebusuku, ukuphucula umgangatho wokulala.

I-6, i-squat ye-lunge inokuphucula ukuxutywa kwe-calcium, yomeleza ukuxinana kwamathambo, ukuphucula ukuguquguquka kwemilenze, ukuphucula ukuqina kwezandla kunye neenyawo, ukuze ungabi yimilenze emidala.

Ululungiselela njani uqeqesho lwe-lunge squat? Ukuqeqeshwa kwe-squat ye-Lunge kufuneka kuhlawule ingqalelo kwi-posture, amadolo awafaki i-buckle, imilenze yomlenze wangaphambili ayidluli inzwane, imilenze yangemuva ayithinteli umhlaba.

Xa i-squat ukuya ethangeni langaphambili parallel emhlabeni, nqumama, uze utshintshe olunye uqeqesho umlenze, 10-15 ixesha ngalinye kwiqela, iyonke 100 ixesha ngalinye, ugcine ukuphindaphindeka umthambo kanye zonke iintsuku 2-3.