Kuqeqesho lokuzilolonga, leliphi inyathelo lokuzilolonga esingenako ukulihoya, uXiaobian ucinga ukuba esi senzo sisquat.

Squat esi senzo, kukuzilolonga kweqela lezihlunu ezisezantsi zesenzo segolide.

Abaqalayo kunye namagqala ngokufanayo kufuneka benze ii-squats ezininzi. Abaqalayo banokuqala ngoqeqesho lwe-squat lwamahhala kwaye ngokuthe ngcembe banyuse ukuqina koqeqesho, kwaye amagqala anokwenza ii-squats ezinobunzima.

Ukuthotyelwa kwexesha elide kuqeqesho lwe-squat, izibonelelo zininzi kakhulu.

I-1, ukuqeqeshwa kwe-squat kunokusebenzisa iqela eliphantsi le-muscle ye-muscle, ukuphucula amandla angaphantsi kwamalungu, ukuqinisa ukuzinza kwamalungu angaphantsi, ukwenzela ukuba wenze ngcono xa usenza olunye uqeqesho lwamandla, njengokutsala nzima, i-bench press kunye nezinye iintshukumo ezidibeneyo.

I-2, i-squatting ekusebenziseni iqela lezihlunu zamathanga ngaxeshanye, kodwa iphinde iqhube i-hip, isinqe kunye nokuphuhliswa kweqela le-muscle esiswini, ukukhusela ngokufanelekileyo ukulahleka kwemisipha, ukuphuhliswa komzimba okulinganayo, ukukunceda uphucule i-hip circumference, ngaloo ndlela uphucula ijika lomzimba. .

I-3, i-squatting inokukhuthaza ukukhuselwa kwehomoni yokukhula, ukukhulula amanqanaba e-testosterone, kwaye wenze amadoda abe nelanga ngakumbi. Abantu abaneminyaka ephakathi kunye nabantu abadala nabo banokomeleza ukufunxa kwe-calcium, baphucule ukuxinana kwamathambo, ukuze kugcinwe imeko eselula, kuthotywe isantya sokuguga komzimba.

I-4, i-squat inokusebenzisa ukunyamezela komntu, i-squat inzima ngakumbi, uqeqesho ngalunye lweqela le-muscle yelungu eliphantsi liya kuba buhlungu, ukuhamba kuya kuba buthathaka, abantu abaninzi abanakunyanzelisa amaxesha ambalwa ukuba banikezele, kwaye banamathele ekuziphatheni. abantu baya kuba namandla kunomntu oqhelekileyo.

I-5, umthambo we-squat unokuphucula amandla okudubula kwezihlunu, usebenzise ukukwazi ukugxuma, ukuze ukwazi ukutsiba phezulu nangaphezulu xa udlala uqeqesho lwebhola, kwaye amandla akho aqhumayo aya kuba namandla.

I-6, i-squats inokuphucula ukujikeleza kwegazi emilenzeni, ukuphucula ukunyameka komthambo wegazi, kunye nokusebenzisa ngokufanelekileyo umthamo wemiphunga. Abantu abaqala nje uku-squat bayacaca ngakumbi, uya kuziva uphefumla kwaye intliziyo yakho iya kubaleka.

Emva kokugxininisa kwi-squatting ixesha elithile, uya kufumanisa ukuba uqeqesho lusebenza ngakumbi nangakumbi, oku kuthetha ukuba amandla omzimba aphuculwe, unokwandisa ubunzima boqeqesho, ukwenzela ukuba umthamo wemiphunga uya kuphuculwa ngokuthe ngcembe.

I-7, i-squatting inokunciphisa izinga lokuguga komzimba, ukukhuthaza ukuvuselelwa kweeseli, ukukhawulezisa ukukhutshwa kwenkunkuma, vumela umzimba wakho usebenze ukugcina imeko emncinci, ukusebenza kakuhle, abantu babonakala benamandla. I-8, i-squats inokuqinisa iqela lezihlunu zomzimba, ukuphuhliswa kwezihlunu kunokuphucula ixabiso elisisiseko lomzimba, ukuze usebenzise iikhalori ezininzi imihla ngemihla. Abantu abanciphisa ubunzima bongeza i-squat banokuphucula ngokufanelekileyo ukutshisa amafutha kunye nokusebenza ngokukhawuleza.