Ngokuhamba kweminyaka, izicubu zomzimba wethu wonke ziqala ukuwohloka uma singazivocavoca. Ama-squats umsebenzi abantu abaningi abawuzondayo, kodwa ngokuyinhloko aqinisa wonke umzimba ophansi ngamandla aphezulu. Indlela yokuphila yokunganyakazi isenza samukele izimo ezimbi, ubuhlungu beqolo buvela futhi sichitha amahora amaningi sihlezi phambi kwekhompyutha. Kuyiqiniso ukuthi usuku lwethu nosuku lucindezela kakhulu futhi luyakhathaza, kodwa hhayi kakhulu ngendlela engokwenyama.
Ngingathanda ukugqamisa ezinye izizathu zokuthi kungani ama-squat ebalulekile ohlelweni lwethu lokuqeqesha. Usulungile?
indawo efanele yomzimba
Imisipha ebambe umgogodla wethu iqonde ingaqiniswa ngokungeza isisindo esanele emhlane ukuze imisipha ye-erector iqine ngokwemvelo. Abaningi balabo abaya ejimini bakhathala ngokucindezela kanye nama-push-ups, becabanga ukuthi izivivinyo ezifanele kakhulu zokuthuthukisa ukuma komzimba, kodwa akulona iqiniso. Lezi zivivinyo zandisa umthamo wemisipha, kodwa zingavuna ukungalingani kwemisipha.
Khulisa i-hormone yokukhula
Kunoma yikuphi ukuvivinya umzimba, isisindo esiningi (esiqhubekayo) esisithathayo, imisipha yenza umsebenzi omncane obangela umonakalo okufanele ulungiswe. Lokhu kubangela ukuthi izindlala ze-pituitary zikhiphe amahomoni okukhula komuntu ukuze alungise imisipha. Eqinisweni, la ma-hormone awagcini nje "ukuphulukisa" imisipha yemisipha, kodwa avuselela amandla amathambo, andise amandla, akhuthaze ukulahlekelwa kwamafutha, alawule isimo sengqondo, njll.
Kunabantu abasebenzisa ama-hormone okukhula ngokwenziwa, kodwa ama-squats angasetshenziswa ukuwakhulula ngokwemvelo.
Shisa amanoni
Kukhona ukulinganisa ngokweqile ngokuzivocavoca kwe-cardio, ngoba bekulokhu kukholakala ukuthi aphelele ekushiseni amafutha. Eqinisweni, ushisa amafutha kuphela kuze kube amahora amabili ngemva kokuqeda ukujima. Uma senza ama-squats esisindo, sizokwandisa inani lamahora lapho senza kusebenze i-metabolism.
Imisipha emikhulu, ama-calories amaningi esiwashisa. Ukwenza izinqubo zokuqeqesha amandla ngokuphindaphinda okuphezulu kudala ukusetshenziswa ngokweqile kwe-oksijeni kwangemva kokuzivocavoca (EPOC), okuphakamisa imetabolism ngemuva kokuqeqeshwa. Uma ufuna ukwakha noma ukugcina imisipha ngenkathi ulahlekelwa isisindo, ama-squats awakho.
Balwa nokuguga
Ama-squats akhuthaza ukukhiqizwa kwe-collagen, ngakho-ke imisipha ethonisiwe ifinyelelwa. Inzuzo eyengeziwe iwukuthi ngokwandisa isivinini sethu nokugeleza kwegazi, izakhi eziningi zilethwa kumaseli esikhumba futhi izimpawu ezijwayelekile zokuguga ziyancipha.
Nakuba "i-anti-aging" yiyona ethola ukunakwa kakhulu, umsebenzi oyinhloko we-collagen ukugcina imisipha, isikhumba kanye noqwanga kusesimweni esihle.
Basebenza ukungalingani komzimba
Umzimba wethu uyiketanga: amathambo ahlanganiswe yimisipha, futhi imisipha inamathisele imisipha emathanjeni. Ngaphandle uma unemisipha eqinile ekwazi ukubamba amathambo endaweni yawo, azonyakaza futhi abangele ubuhlungu. Ama-squats ayindlela ephelele yokuzivocavoca umzimba, ukwakha imisipha eyanele namandla okuqeda ubuhlungu.
Abanye abantu bakhetha ukuphuza imithi noma ukuya ku-chiropractor ukuze baqhekeze amathambo abo futhi banciphise izimpawu okwesikhashana. Kodwa uyazi ukuthi ngemva kwezinsuku ezimbalwa, ubuhlungu bubuya. Lokhu kungenxa yokuthi awukawakhi ingqalasizinda edingekayo ukuze ubambe amathambo endaweni yawo ngokwemvelo. Hamba kuma-squats!
Aqinise amadolo
Ama-squats akhulisa amandla e-vastus medialis kanye ne-quadriceps, enesibopho sokuzinzisa nokuvikela idolo. Yeka ukuthenga inganekwane yokuthi ama-squats ayingozi emadolweni akho. Eqinisweni, alungele ukuwavikela nokuwaqinisa. Uma unokulimala okungapheli noma ukuwohloka kwamadolo akho, kufanele ulinganise ukuthi ubuhlungu buzokhula njengoba iminyaka ihamba. Ngaphandle uma unquma ukuqinisa imisipha ezungeze ilunga.
Njengoba izinyanga zihamba, uzobona ukuthi amadolo akho azinzile futhi ukwenza ama-squats kuzokuvikela kunoma yikuphi ukulimala esikhathini esizayo.
Khulisa ukuguquguquka
Ama-squats akhulisa ukuguquguquka ezinqulwini, ezimbanjeni, emahlombe, emadolweni nasemaqakaleni. Amalunga aguquguqukayo adinga amandla amancane ukuze ahambe ibanga elikhulu lokunyakaza, ngaleyo ndlela anciphise ingozi yokulimala nokwandisa ukusebenza komzimba.