Squats - kufamba kwegoridhe kwekusimba, kudzidziswa kwenguva refu kune zvakawanda zvinobatsira:

1, squats inogona kunyatso wedzera metabolic rate yemuviri.Patinoita squats, tinoda kushandisa simba rakawanda, iro rinogona kutibatsira kukurumidza kushandiswa kwemasabolism, kuitira kuti tiwane chinangwa chekuwedzera chiyero chemetabolism yemuviri.

Kuwedzera kwehuwandu hwemagetsi kunoreva kuti miviri yedu inogona kupisa mafuta zvakanyanya, izvo pasina mubvunzo nhau dzakanaka kune shamwari dzinoda kugara muchimiro.

2. Squats inogonawo kuvaka simba redu remhasuru.Kufamba uku hakungoiti kuti tiite maekisesaizi kuchidya, matako, dumbu uye zvimwe zvikamu zvetsandanyama, zvinobudirira kuvandudza chikamu chezasi chegumbo, kuumba bhutu rakanaka, makumbo akareba akasimba.

3, squatting inogonawo kuvandudza simba redu remapfupa, iro rine simba rakanaka pakudzivirira osteoporosis uye kuwedzera kukwanisa kwemuviri kurwisana nayo, zvichibatsira kuchengetedza hutano hwehutano.

4. Squats inogonawo kuvandudza mararamiro edu.Mukuita squats, tinoda kuchengetedza muviri, izvo zvinogona kunyatsoshandisa pfungwa yedu yekuenzanisa.Pfungwa yakanaka yekuenzanisa haigoni kutibatsira chete kudzivisa kuwira muupenyu hwezuva nezuva, asiwo kuvandudza kushanda kwedu mumitambo.

Nekudaro, mukudzidzira squats, vanhu vazhinji vanozoita zvimwe zvikanganiso zvakajairika.Pazasi, ini ndichagovera zvimwe zvidzidzo zvehupenyu hwemunhu uye matipi ekukubatsira iwe kudzivirira kukanganisa uku.

Chekutanga, ngatitarisei chinzvimbo chaunofanira kuterera kana uchikwenya.Vanhu vazhinji vanoregeredza izvi uye vanofunga kuti kungosimudza uremu kuchaita.Zvisinei, kana chimiro chacho chisina kunaka, hachizongokanganisa maitiro ekudzidzira, asiwo chinotungamirira kukukuvara.

Nzvimbo chaiyo ye squat inofanira kuva:

Makumbo ako akaparadzana paupamhi hwemapfudzi, tsoka dzako dzakatarisa kunze, mabvi ako akanongedza kudivi rimwe chete netsoka dzako;

Chengeta musana wako wakatwasuka, maziso akananga mberi, uye nzvimbo yesimba rinokwevera zvinhu pasi yakatsiga.

Panguva ye squats, dzivisa kuvhara mabvi ako,

Tarisa pakufema kwakadzora, kugwadama pasi paunenge uchifema uye nekusimuka paunenge uchifema.

Chechipiri, teerera kudzika kwe squat.Vanhu vazhinji vanofunga kuti zvakadzika squat, zviri nani, chaizvoizvo, izvi hazvina kururama.Kunyanya kudzika squats kunogona kukonzera kuwedzera mutoro pamabvi uye lumbar spine, uye kunyange kukonzera kukuvara.Zvinokurudzirwa kuti murume mutsva squat kuti hudyu uye ibvi kubatana kureba chinzvimbo anogona kuva.

Chekupedzisira, teerera kusimba uye kuwanda kwekudzidziswa kwako.Vanhu vazhinji vachafunga kuti kana uremu hwakakura zvakakwana uye nhamba yenguva yekudzidzira yakakwana, iwe uchawana zvibereko zvakanaka.

Nekudaro, huremu hwakawandisa uye yakanyanya kuwanda frequency yekudzidzira inogona kutungamirira kuneta kwemhasuru uye kukuvara.Naizvozvo, kusimba uye kuwanda kwekudzidziswa kunofanirwa kurongeka zvine musoro zvinoenderana nemamiriro avo emuviri uye zvinangwa zvekudzidziswa.

Vatangi vekutanga vanogona kutanga nekudzidziswa kwemahara, 15 nguva imwe neimwe, kudzokorora 4-5 mapoka, kurovedza muviri kamwe chete mazuva 2-3, kuwana musanganiswa webasa nekuzorora, kupa tsandanyama nguva yekuzorora, uye zvishoma nezvishoma kuvandudza kusimba kwekudzidziswa mushure menguva yenguva, kuitira kuti iwe ugone kurovedza muviri zvakanyanya.