Kusimbirira kuita squats kunogona kutetepa makumbo? Squats inzira inoshanda kwazvo yekufamba kwemakumbo, iyo isingaite chete mhasuru dzehudyu uye muhudyu, asiwo inowedzera basal metabolic rate yemuviri, iyo inodzivisa kuunganidzwa kwemafuta, inokubatsira kuvandudza mutsara wemakumbo, uye kunyange kuwana mhedzisiro. makumbo akaonda.

Zvisinei, kana uchida kuderedza makumbo ako kuburikidza squatting, hakusi kungoita mashoma squats anogona kuwanikwa, unofanira kufunga akati wandei zvikonzero, nzira shoma aya anogona kukubvumira kukurumidza kurasikirwa makumbo enzou uye kuva akatetepa makumbo. 

Chokutanga pane zvose, kuwanda kwe squats kwakakosha zvikuru. Zvinokurudzirwa kuita squat maekisesaizi kanenge 3-4 pasvondo, paine akawanda seti ekudzidziswa nguva imwe neimwe, senge 20-30 muboka, ye5-10 seti.

Vanotangisa vanogona kutanga nekudzika-kusimba kudzidziswa uye zvishoma nezvishoma kuwedzera kudzidziswa kwakasimba, senge: kutanga nekutakura uremu squats, uye zvishoma nezvishoma kuita uremu kudzidziswa, izvo zvinogona kunyatso kusimudzira mhasuru dzemakumbo, kukurudzira kuvandudzwa kwe metabolic rate, uye kukurumidza kupisa mafuta.

Chechipiri, kusimba kwe squats zvakare chinhu chakakosha. Paunenge uchiita squats pakutanga, zvinokurudzirwa kutanga nehuremu hwakaderera uye zvishoma nezvishoma kuwedzera uremu kuti urege kuisa mutoro wakawandisa pamakumbo emakumbo. Panguva imwecheteyo, teerera kururamisa chimiro uye unyanzvi kuti udzivise kukuvara.

Chechitatu, iyo nguva yekurovedza muviri ye squats inodawo kuverengerwa nemazvo. Iyo nguva yega yega squat maekisesaizi haifanirwe kunge yakareba, inowanzokurudzirwa kuita 10-15 squats paboka, kuita 3-4 seti, uye kuzorora 1-2 maminetsi pakati peboka rega rega. Izvi zvinogona kukurudzira zvizere mitsipa yemakumbo, nekudzivisa kuneta kwakanyanya.

Chechina, kana iwe uchida kuwana akakosha gumbo kutetepa mhedzisiro kuburikidza ne squatting, iwe zvakare unofanirwa kuwedzera systemic aerobic kurovedza muviri, sekumhanya, kusvetuka jacks, kutamba uye mimwe mitambo kuti uwedzere basa remetabolism, kurovedza muviri kweanopfuura maminetsi makumi matatu pazuva, anogona zvinobudirira. kuderedza chiyero chemafuta emuviri, nechiyero chemafuta emuviri kudzikira, makumbo anozoteverawo kuderera.

Chekupedzisira, isu tinofanirwawo kuita basa rakanaka rekutarisira kudya, kuderedza kudya kwekoriori, kuwedzera mapuroteni emhando yepamusoro, uye kugadzira gaka rekupisa kumuviri, kuitira kuti uderedze huwandu hwemafuta emuviri, muviri wese unozotevera kuderera, ucharasikirwa nemakumbo enzou.

Muchidimbu, tinogona kusimbisa boka rezasi remakumbo etsandanyama kuburikidza nekukwenya, kuumba makumbo akaomarara, kuderedza huwandu hwemafuta emuviri kuburikidza nekurovedza muviri, kuvandudza makumbo enzou, uye kuumba makumbo matete.