Ukutyhubela iminyaka, izihlunu zomzimba wethu uphela ziqala ukuqaqanjelwa ukuba asizilolongi. I-squats ngumsebenzi abantu abaninzi abawuthiyileyo, kodwa ngokuyintloko bomeleza wonke umzimba ophantsi ngamandla aphezulu. Indlela yokuphila yokungalali isenza ukuba sithathe izikhundla ezimbi, iintlungu zangasemva ziyavela kwaye sichitha iiyure ezininzi sihleli phambi kwekhompyuter. Kuyinyani ukuba imihla yethu yemihla ngemihla inoxinzelelo kwaye iyadinisa, kodwa hayi kakhulu ngendlela yomzimba.
Ndingathanda ukuqaqambisa ezinye izizathu zokuba kutheni i-squats ibalulekile kwindlela yethu yoqeqesho. Ulungile?
indawo efanelekileyo yomzimba
Izihlunu ezibambe umqolo wethu ngokuthe tye zinokuqiniswa ngokongeza ubunzima obaneleyo ngasemva ukuze izihlunu ze-erector zomeleze ngokwemvelo. Uninzi lwalabo abaya kwindawo yokuzivocavoca badinwa ngokwenza ucinezelo kunye ne-push-ups, becinga ukuba yeyona nto ifanelekileyo yokuzivocavoca ukuphucula ukuma komzimba, kodwa akunjalo. Ezi zivivinyo zonyusa umthamo wemisipha, kodwa zinokuthanda ukungalingani kwemisipha.
Yandisa ihomoni yokukhula
Kuwo nawuphi na umthambo, ubunzima obuninzi (obuqhubekayo) esithathayo, izihlunu zenza i-overexertion encinci eyenza umonakalo omele ulungiswe. Oku kubangela ukuba amadlala epituitary akhuphe amahomoni okukhula komntu ukuze alungise izihlunu. Enyanisweni, la mahomoni "aphilisi" kuphela imicu yezihlunu, kodwa avuselela amandla ethambo, akhulise amandla, akhuthaze ukulahleka kwamafutha, ukulawula isimo sengqondo, njl.
Kukho abantu abasebenzisa i-hormone yokukhula, kodwa ii-squats zingasetyenziselwa ukuzikhulula ngokwemvelo.
Tshisa amanqatha
Kukho i-overvaluation kunye ne-cardio exercises, kuba bekusoloko kukholelwa ukuba balungele ukutshisa amanqatha. Ngokwenyani, utshisa amanqatha ukuya kuthi ga kwiiyure ezimbini emva kokugqiba umsebenzi. Xa senza ii-squats zobunzima, siya kwandisa inani leeyure apho sisebenza khona imetabolism.
Imisipha emikhulu, iikhalori ezininzi esizitshisayo. Ukwenza iindlela zokuqeqesha amandla kunye nokuphindaphinda okuphezulu kudala ukusetyenziswa ngokugqithiseleyo kwe-oxygen emva kokuzivocavoca (EPOC), ephakamisa imetabolism emva koqeqesho. Ukuba ufuna ukwakha okanye ukugcina izihlunu ngelixa ulahlekelwa ubunzima, i-squats yeyakho.
Balwa nokwaluphala
I-squats ikhuthaza ukuveliswa kwe-collagen, ngoko ke izihlunu ezininzi ze-toned zifezekiswa. Inzuzo eyongezelelweyo kukuba ngokunyusa isantya sethu kunye nokuhamba kwegazi, izondlo ezininzi zihanjiswa kwiiseli zesikhumba kwaye iimpawu eziqhelekileyo zokuguga ziyancipha.
Nangona "i-anti-aging" yeyona nto ifumana ingqalelo kakhulu, owona msebenzi uphambili we-collagen kukugcina imisipha, ulusu kunye ne-cartilage kwimeko elungileyo.
Basebenza ukungalingani komzimba
Umzimba wethu yityathanga: amathambo abanjwe kunye nemigqa, kwaye i-ligaments idibanisa imisipha emathanjeni. Ngaphandle kokuba unemisipha eyomeleleyo ekwazi ukubamba amathambo endaweni yawo, aya kuhamba kwaye abangele intlungu. I-squats yi-symmetrical exercise, ukwakha imisipha eyaneleyo kunye namandla e-ligament ukuphelisa intlungu.
Abanye abantu bakhetha ukuthatha amayeza okanye baye kwi-chiropractor ukuze baqhekeze amathambo abo kwaye banciphise iimpawu okwethutyana. Kodwa uyazi ukuba emva kweentsuku ezimbalwa, iintlungu ziyabuya. Oku kungenxa yokuba awukadali iziseko eziyimfuneko zokubamba amathambo endaweni ngokwendalo. Yiya kwi-squats!
Baqinisa amadolo
I-squats yandisa amandla e-vastus medialis kunye ne-quadriceps, ejongene nokuzinza nokukhusela idolo. Yeka ukuthenga intsomi yokuba i-squats imbi emadolweni akho. Enyanisweni, zilungele ukubakhusela nokomeleza. Ukuba unokulimala okungapheliyo okanye ukuguqulwa kwamadolo akho, kufuneka uqikelele ukuba intlungu iya kwanda njengoko iminyaka ihamba. Ngaphandle kokuba uthatha isigqibo sokuqinisa imisipha ejikeleze umdibaniso.
Njengoko iinyanga zihamba, uya kuqaphela ukuba amadolo akho azinzile kwaye ukwenza i-squats kuya kukukhusela kuyo nayiphi na ingozi ezayo.
Ukwandisa ukuguquguquka
I-squats yandisa ukuguquguquka kwi-hip, i-ribcage, amagxa, amadolo, kunye namaqatha. Amalungu aguquguqukayo adinga amandla amancinci ukuhamba ngoluhlu olukhulu lokunyakaza, ngaloo ndlela ukunciphisa umngcipheko wokulimala kunye nokwandisa ukusebenza komzimba.