Kana iwe usingade kubuda uye kuekisesaiza, unogonawo kurovedza muviri kumba.Kune akawanda mafambiro ekudzidzira uremu, uye mafambiro akasiyana ane maitiro akasiyana.

Nhasi tichataura nezvemapapu.Zvinonzi gumi squats haana kunaka semapapo mashanu, uye kudzidziswa kwemapapu kwakasimba kupfuura squat.

Kana iwe uri kuwedzera hunyanzvi pa squats, zviri nani kushandura kumapapu, izvo zvinogona kuwedzera kuoma kwekudzidziswa uye kukurudzira kumwe kukura kwemhasuru.

Saka chii chaunowana kubva pa100 lunges pazuva?

1, lunge squat inogona kurovedza gluteal tsandanyama boka, kudzivirira kurasikirwa kweboka rezasi remakumbo mhasuru, mhedzisiro iri nani pane squat, inogona kusimbisa unilateral tsandanyama boka, kukubatsira kuveza macurves akanakisa.

2, lunge squat inogona kuvandudza kurongeka uye kugadzikana kwemuviri, nhengo dzezasi dzakasimba zvakanyanya, kuitira kuti iwe ugone kuita kumwe kudzidziswa kujeka.

3, lunge squat inogona kuwedzera kukosha kwemetabolism, nekukura kwemamhasuru, muviri unogona kushandisa macalorie akawanda mazuva ese, zvichibatsira kugadzira muviri mutete, kuti udzike uremu nekukurumidza.

4, lunge squat inogona kukurudzira testosterone secretion (homoni yevarume), testosterone secretion inogona kufambisa mberi kwekuvandudzwa kwemisungo, nokudaro kuvandudza kushanda kwekuvaka kwemisumbu, kuitira kuti uchengetedze simba rakasimba.

5, lunge squat inogona kukurumidzira kutenderera kweropa, rega makumbo kuti adziye, kunatsiridza maoko echando uye tsoka kutonhora dambudziko, kuita kuti iwe uve nyore kurara husiku, kunatsiridza kunaka kwekurara.

6, lunge squat inogona kuvandudza kunyura kwecalcium, kusimbisa kusimba kwemapfupa, kuvandudza kuchinjika kwemakumbo, kunatsiridza kuoma kwemaoko netsoka, kuti urege makumbo ekare.

Nzira yekuronga sei lunge squat kudzidziswa?Lunge squat kudzidziswa kunofanirwa kutarisisa kumira, mabvi haasungirwe, majoini emakumbo epamberi haapfuuri chigunwe, majoini egumbo reshure haabati pasi.

Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchienda pasi, imbomira, uye wozoshandura imwe gumbo kudzidziswa, 10-15 nguva imwe neimwe yeboka, inokwana zana nguva imwe neimwe, chengetedza kuwanda kwekurovedza muviri kamwe chete mazuva 2-3.