Mukudzidzira kusimba, izvo zviito zvekusimba isu hatigone kufuratira, Xiaobian vanofunga kuti chiitiko ichi squat.

Squat ichi chiito, iko kurovedzera kweboka rezasi retsindanyama yegoridhe chiito.

Vanotanga uye veterans zvakafanana vanofanira kuita mamwe squats. Vanotangisa vanogona kutanga ne freehand squat kudzidziswa uye zvishoma nezvishoma kuwedzera kusimba kwekudzidziswa, uye veterans vanogona kuita huremu-inotakura squats.

Kugara kwenguva refu kutevedzera squat kudzidziswa, mabhenefiti akawanda kwazvo.

1, kudzidzira squat kunogona kurovedza boka rezasi remakumbo emasumbu, kuvandudza simba rezasi remakumbo, kusimbisa kugadzikana kwemakumbo, kuitira kuti iwe ugone kuita zviri nani kana iwe uchiita mamwe masimba ekudzidzira simba, zvakadai sekudhonza, bhenji uye mamwe maitiro emagetsi.

2, squatting mukurovedza kwechikwata chemhasuru yehudyu panguva imwe chete, asi zvakare kutyaira hudyu, chiuno uye mudumbu mhasuru yekukura kweboka, zvinobudirira kudzivirira kurasikirwa kwemhasuru, kukura kwemuviri kwakadzikama, kukubatsira kuvandudza hudyu circumference, nekudaro uchivandudza curve yemuviri. .

3, squatting inogona kukurudzira secretion yekukura kwehomoni, kuburitsa mazinga e testosterone, uye kuita kuti varume vawedzere zuva. Vezera repakati uye vanhu vakura vanogonawo kusimbisa kunyura kwecalcium, kunatsiridza kuwanda kwemapfupa, kuitira kuchengetedza hudiki hudiki, kunonotsa kuchembera kwemuviri.

4, squat inogona kushandisa kutsungirira kwemunhu, squat yakanyanya kuoma, imwe neimwe yekudzidzira yezasi yemakumbo tsandanyama boka richange richirwadza, kufamba kunenge kusina simba, vanhu vazhinji havagoni kuomerera pane zvishoma kuti vasiye, uye vanonamatira kuzvidzora vanhu vachava nesimba kupfuura munhuwo zvake.

5, squat exercise inogona kuvandudza tsandanyama inoputika simba, shandisa kugona kusvetuka, kuitira kuti iwe ugone kusvetuka kumusoro uye kure kana uchitamba bhora kudzidziswa, uye simba rako rinoputika richava rakasimba.

6, squats inogona kuvandudza kutenderera kweropa mumakumbo nemakumbo, kuvandudza tsinga yeropa elasticity, uye zvinobudirira kurovedza mapapu kugona. Vanhu vanongotanga kugwinha zvinova pachena, iwe unonzwa uchifema uye mwoyo wako unomhanya.

Mushure mokusimbirira pakuputika kwekanguva, iwe uchaona kuti kurovedza kunowedzera uye kunobatsira, izvo zvinoreva kuti simba remuviri rinovandudzwa, unogona kuwedzera kuoma kwekudzidzira, kuitira kuti simba remapapu rive nani zvishoma nezvishoma.

7, squat inogona kuderedza kuchembera kwemuviri, kukurudzira kuvandudzwa kwesero, kukurumidzira kubuda kwemarara, rega muviri wako ushande kuchengetedza hudiki hudiki, hunoshanda hunoshanda, vanhu vanotaridzika nesimba. 8, squats inogona kusimbisa boka remhasuru dzemuviri, kusimudzira mhasuru kunogona kuvandudza kukosha kwemuviri wemetabolism, kuitira kuti udye akawanda macalorie mazuva ese. Vanhu vanorasikirwa nehuremu vanowedzera squat vanogona kunyatso kuvandudza mafuta ekupisa kushanda uye kuderera pasi nekukurumidza.