Squats, inozivikanwa se "mambo wechiito", ine mhedzisiro yakakosha pakuumba mahudyu akazara, mhasuru dzemakumbo dzakasimba, kuvandudza kugadzikana kwepakati nekusimudzira kurongeka kwemhasuru mumuviri wese, kutora chinzvimbo chakakosha munyika yekusimba.

Mutsara we "hapana squat, hapana mahudyu" wakakwana kuratidza kukosha kwekutsvaira kwekugadzira mahudyu akanaka nemakumbo. Vanhu vanogara vachigara vane hudyu dzakafuta uye mahudyu akati sandara, uye squats zvinogona kukubatsira kuumba mahudyu akazara, kuomesa makumbo marefu, uye kuwedzera runako rwemacurves.

Kwete izvozvo chete, vakomana vanoomerera pakuputika vanogonawo kubudirira kukurudzira testosterone, kudzivisa kurasikirwa kwe testosterone kunokonzera kuderera kwezvinhu zvose zvekushanda, zvinogona kukubvumira kuchengetedza simba rakazara, kuwedzera kunakidza kwevakomana.

Varume nevakadzi vanoomerera pakuputika, vanogona kudzivirira matambudziko ekurasikirwa kwemasuru yezera, tsandanyama dzinogona kudzivirira mapfupa, majoini, rega makumbo ako ashanduke uye akasimba, zvinobudirira kunonoka kukwegura kwemuviri.

Varume nevakadzi vanoomerera pane squatting vanogona kuvandudza yakakosha metabolic kukosha, zvinobudirira inhibit kuunganidzwa kwemafuta, kuderedza mukana wekufutisa, asi zvakare kuvandudza dambudziko rekugara kwenguva yakareba kurwadziwa shure, kuvandudza hutano index.

Zvisinei, kuitira kuti tiwedzere mabhenefiti ekudzidziswa kwe squat, tinoda kuve nechokwadi chekuti squat yega yega yakajairika uye tidzivise maitiro asina kunaka anogona kukonzera kukanganisa kumuviri.

Squat posture standard Dzidza:

1, maoko achimbo kana kuiswa pamberi, chengeta tsoka paupamhi-pamapfudzi, zvigunwe zvakavhurika zvishoma, mabvi nezvigunwe zviri munzira imwe chete, dzivirira majoini buckle, kumashure kwakatwasuka, kusimba kwepakati, chengetedza chiyero uye wozo squat.

2, paunenge uchidonha, dzosera kumashure mahudyu, mabvi asi zvigunwe, squat kusvika pachidya chakafanana nepasi, imbomira zvishoma, uye zvishoma nezvishoma dzorera kumira.

3, kana uchisimuka, vimba nesimba rehudyu nezvidya kuti udzore muviri kunzvimbo yekutanga. Dzokorora 10-15 nguva, zorora kwe30-45 seconds, uye wozotanga kutenderera kutsva kwekudzidzira.

Unogona here kuita squats mazuva ese?

Kune vanotanga kana vanhu vane simba remuviri risina simba, kuita squats zuva rega rega kunogona kuwedzera mutoro pamhasuru uye majoini, tsandanyama dzichange dziri muhurumende yakabvaruka, iyo isingagadzirisi kugadzirisa, uye nyore nyore kutungamirira kuneta kwakanyanya kana kukuvara.

Naizvozvo, kuzorora zvine mwero uye kupora kwakakosha kuti uve nechokwadi chekuti tsandanyama dzine nguva yakakwana yekuchinja uye kukura. Zvinokurudzirwa kuita squats rimwe nerimwe zuva kana katatu pavhiki.

Kune vane ruzivo rwekugwinya vanofarira, miviri yavo inogona kunge yakagadzira kuchinjika kwakanaka kune squats, saka kuita squats zuva rega rega kunogona kuitika, asi zvakakoshawo kuterera kune mhinduro yemuviri uye kugadzirisa chirongwa chekudzidzisa nenguva.

Uye zvakare, squats haisi iyo yega nzira yekudzidzisa, kuitira kugadzira yakanakisa hudyu-gumbo reshiyo uye nekuwedzera kuvandudza simba rezasi remakumbo, tinogona kusanganisa mamwe mafambiro ekudzidzira, akadai semapapu, squat kusvetuka, Bulgarian squats, kudhonza zvakaoma, nezvimwe. ., kurovedza mhasuru dzemagaro nemakumbo zvizere. Izvi zvakasiyana-siyana zvekudzidzisa hazvisi kungoderedza kushungurudzika kunokonzerwa nekufamba kumwe chete, asiwo kunovandudza maitiro ose ekudzidzira.