Izimali iprogramme, kubalulekile ukuba acabangele izici eziningi: imizimba womuntu, indlela yokuphila, ukudla, izinga lokuqeqeshwa, kanye inhloso kwanqunywa ukwenza umsebenzi. Kungakhathaliseki ukuthi iyini injongo obonisa ongenalwazi kabusha isisindo okweqile, ngcono impumuzo imisipha, amandla anda noma lithuthukise ukuxhumana, noma yiluphi uhlelo ukuqeqeshwa kuzomele sifake uchungechunge umzimba eziyisisekelo, ebeka isisekelo ifomu esihle ngokomzimba yomuntu, ezifana push-ups, donsa-ups, lunges futhi squats. Izinzuzo futhi kungenzeka umonakalo kuyoba owokugcina esixoxe ngazo kulesi sihloko.
Squats zikuvumela ukuqeqesha amaqembu amaningi imisipha imilenze futhi emuva, ukwenza ngcono ukubambisana uma enze kahle, neqhaza ukugcinweni wonke umzimba isesimweni esihle, ngisho noma ukwenza squats kungekho isisindo. Ngoba abantu, bakhonza nesisekelo esihle ekwenzeni amandla umzimba ezihlukahlukene amagobolondo, kuyilapho squats kuzosiza ugcine isithombe sakho esincane kukhanga abesifazane. Squats kukhona jikelele - bakwazi ukwenza njengoba nomsubathi sifisa noma usozinyama abanolwazi. Abakwazi isilandelwa ngaphandle igobolondo, ukuzivocavoca kuphela umzimba wakhe siqu, noma nge silinganiso ezahlukene - amabhande, izinsimbi, dumbbells noma barbell, ukuze ukwazi ukukhetha i-viral load ukuthi kufanelekile ngamunye. Uma kubhekwa nalo isikhundla ezimfushane, izinzuzo zabo yilezi elingenakuphikwa futhi esobala. Nokho, kufanele nazo ziyakhuluma umonakalo kungenzeka ukuthi kungenziwa lokhu.
Phakathi nekhulu leminyaka eledlule senziwa umphakathi ngemiphumela yocwaningo ukuthi squats babe yingozi. Kucatshangwa kuholele umonakalo kwamadolo amalunga omzimba, esisuka umsipha, kanjalo okuholela ubuhlungu emadolweni. Lokhu ukuzwa kuye kwaholela kulokho abaqeqeshi abaningi lesi sivivinyo ibekelwe ngokuphelele izinhlelo zokuqeqesha. Nokho, ucwaningo lwamuva olwenziwa babonisile ukuthi squats kuthinte isimo se-knee akuyona ezingaphezu kuka umthwalo nsuku zonke eyenziwa yiwo wonke umuntu enempilo. Into kuphela ukuba bakhumbule - squats kuthiwa contraindicated kubantu ngaphambilini walimala edolweni, noma uma kwenziwa lokhu umsebenzi zizihlanganisa umuzwa ubuhlungu. Kubo bonke abanye abantu, wenza squats, izinzuzo kuyoba ngaphezu kakhulu umonakalo ngangokunokwenzeka. Thina lapha asikhulumi ngama abenza squats - zalezi umzimba okufanele kwenziwe imisipha emuva kuphela uma uye waqeqesha kakade abdominals , futhi kuphela ngaphansi kweso ngomfundisi abanolwazi ejimini, mhlawumbe, ukuthi nokusetshenziswa imishini ezengeziwe, ezifana, isibonelo, amabhandishi ezimfushane. Izindlu izivivinyo ezifana akufanele kwenziwe kunoma isiphi isimo.
Ngamafuphi, "kwesokudla" squats kufanele kwenziwe ngemva efudumele ezinhle kuze, ukugcina emuva zakho ziqonde, izinyawo - ehlombe-ububanzi ngaphandle kanye izithende - bezama phansi. Uma nje waqala ukudlala ezemidlalo, bese siqoshama ongaphakeme ngokwanele ukuze kwamathanga akho abe parallel phansi, hhayi ezijulile. Lapho umsebenzi kubalulekile akuyona ngesivinini esingakanani futhi bangaki Hlala-ups wenza kanjalo, kodwa akhiphe nabo kahle kanjani. Uma ulandela lezi zincomo, enza squats, uzonikezwa izinzuzo. Uma uzizwa kabi noma ubuhlungu emuva yakho noma amadolo, thatha ikhefu imizuzu embalwa. Uma ubuhlungu kuzokwenzeka ngosuku olulandelayo, bonana nodokotela wakho. Into esemqoka - unakekele impilo yakho, futhi uzakukuvuza e okufanayo!