Zvakanakira squat exercise, uye squat inobatsira here kubvisa cellulite?

Fatma Elbehery
2023-09-18T12:41:52+00:00
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Fatma ElbeheryYakatariswa na: nancyGunyana 18, 2023Yekupedzisira update: 5 mwedzi yapfuura

Zvakanakira zve squat exercise

  1. Kusimbisa mhasuru dzezasi dzemuviri: Iyo squat kurovedza muviri ndeye-multi-muscle exercise, sezvo inoshanda kukudziridza uye kusimbisa mhasuru muhudyu, matako, matako, uye makumbo. Ichi chiito chinovandudza simba uye kutsungirira munzvimbo idzi.
  2. Kuvandudza kugona kushanda: Squat kurovedza muviri kunowedzera kugona kushanda uye simba rakawanda remuviri. Inobatsira kusimudzira kufamba uye kuchinjika muhudyu, ibvi uye majoini echitsiko, kuvandudza kugona kuita zviitiko zvezuva nezuva zviri nyore uye nyore.
  3. Kupisa macalorie: Iyo squat exercise ndeye yakakwirira-yakasimba kurovedza muviri inopisa zvinobudirira macalorie. Pamusoro pezvo, muviri unoshandisa simba rakawanda kuchengetedza tsandanyama mushure mekuita maekisesaizi, izvo zvinobatsira mukuwedzera metabolic rate uye uremu.
  4. Kusimbisa mapfupa nemarunda: Squat exercise inowedzera simba remapfupa uye inochengetedza hutano hwemarunda muchikamu chezasi chemuviri. Izvi zvinogona kudzivirira muviri kubva mukukuvadzwa kwemapfupa uye kuderedza ngozi yekukuvara kwemakumbo nemabvi.
  5. Kuvandudza kuenzana uye kurongeka: The squat exercise inovandudza kuenzanisa uye kurongeka kwemuviri. Kutenda nekugadziriswa kwemisungo inobatanidzwa mukurovedza muviri, muviri unowana kukwanisa kuchengetedza chimiro chemuviri chakagadzikana uye kuchengetedza kuenzanisa panguva yekufamba.

Ko squat inobatsira kubvisa cellulite here?

Squat maekisesaizi maekisesaizi anonanga mhasuru dzinotsigira zvidya nemagaro nemarunda anozvibatanidza. Aya maekisesaizi anosanganisira kuita kubhenda chaiko kwemabvi, apo munhu anogara pamabvi okotamisa musana wake pasi odzokera panzvimbo yekutanga. Izvi zvinotamisa kumanikidza kubva muzvidya kuenda kumagadziko nemarunda.

Vamwe vakadzi vanogona kunzwa kuvandudzwa mukuonekwa kwe cellulite mushure mekudzidzira squats nguva dzose. Izvi zvinokonzerwa nekuparara kwemafuta uye kubuda kweropa zviri nani munzvimbo inotambura ne cellulite. Nekudzokororwa maekisesaizi, mhasuru dzemagaro uye zvidya zvinogona kusundira kure akaunganidzwa mafuta uye mvura, kuderedza kutaridzika kwe cellulite.

Nekudaro, maekisesaizi ega ega anogona kunge asina kukwana kubvisa cellulite zvachose. Zvingave zviri nani kuita mamwe maekisesaizi anonangana nedambudziko kubva kumakona akawanda, senge cardio, mitambo yemvura, kutambanudza, uye mamwe maekisesaizi ekuwedzera. Inogonawo kunge iri pfungwa yakanaka kuongorora mararamiro ako ose, kudya kwakakodzera, uye kunwa mvura yakawanda kubatsira kuchengetedza hutano uye ganda rakasununguka.

Ko squat inobatsira kubvisa cellulite here?

Ko squat exercises inoderedza uremu here?

Zvidzidzo zvinoratidza kuti squat exercises inowedzera kupisa kwemacalories mumuviri. Kana uchikwenya, tsandanyama dzemuviri dzinofanira kushanda nesimba kusunda huremu hwakatakurwa nemuviri. Nokudaro, muviri unoda simba rakawedzerwa kuti rizadzise chido ichi. Izvi, zvakare, zvinowedzera kupisa kwemacalorie uye zvinobatsira kubvisa mafuta akachengetwa mumuviri.

Mukuwedzera, maekisesaizi e squat anobatsirawo kuvaka tsandanyama. Paunotevera chirongwa chenguva dzose chekudzidzisa chinosanganisira squat exercises, mhasuru dzinogona kukura nekukura. Mukufamba kwenguva, kuwedzera mhasuru kunogona kukonzera kuwedzera kwemetabolism uye nekudaro kuwedzera macalorie kupisa, kunyangwe panguva yekuzorora.

Zvisinei, zvakakosha kutaura kuti squat exercises chete hazvizove zvakakwana kuderedza uremu. Chirongwa chekudya kwakadzikama uye mamwe maitiro ekurovedza muviri anonangana nedzimwe nhengo dzemuviri anofanira kunge aripo kuti awane mhedzisiro inoshanda.

Ndinogona kudzidzira squats mazuva ese?

Hongu, munhu anogona kudzidzira squats zuva nezuva chero akaitwa nemazvo uye achitungamirirwa nemurairidzi anokwanisa. Squats ndeimwe yeakawanda maekisesaizi anobatsira anonangana nemhasuru dzezvidya, matako, matako, uye mamwe mamhasuru ari mumuviri.

Squats ibasa rinobatsira rekuita maekisesaizi ekusimbisa tsandanyama dzemuviri zvakazara nekuvandudza kuchinjika kwavo. Inobatsirawo pakuvandudza kuenzana uye kurongeka kwemuviri uye kuwedzera kuyerera kweropa uye oksijeni kumisungo yemuviri.

Nekudaro, zvakakosha kuti anotanga kuve nekunzwisisa kwakanaka kwekwakaringana matekiniki e squat asati atanga kuadzidzira zuva nezuva. Maitiro asina kunaka anogona kutungamirira kukukuvara kwemhasuru uye majoini.

Naizvozvo, isu tinopa zano vanhu vanoda kudzidzira squats zuva nezuva kuti vabate mudzidzisi wemitambo ane hunyanzvi kuti vape nhungamiro inodiwa uye kuve nechokwadi chekuti maekisesaizi anoitwa nemazvo. Inokurudzirwa zvakare kuve nechokwadi chekuti maitiro ekuita maekisesaizi akasiyana uye anosanganisira akasiyana emamwe maekisesaizi ekusimudzira kusiyana uye kusimbaradza kwemhasuru.

Nderini mhedzisiro ye squat exercises ichaonekwa?

Zvinozivikanwa kuti squats inowedzera simba remhasuru uye kusimba kwemuviri, asi vanhu vazhinji vanoshamisika kuti mhedzisiro inobatika ichaonekwa rinhi mushure mekudzidzira maekisesaizi aya.

Kutanga, kurovedza muviri kunofanira kuitwa nguva dzose uye nemazvo. Mhedzisiro inobatika inogona kusaoneka kana munhu akaita zviitwa zvisirizvo kana kudzidziswa zvisina tsarukano.

Chechipiri, kuti mibairo inokurumidza kuoneka sei zvinoenderana nedanho rekusimba remunhu iyezvino. Kana munhu achiita maekisesaizi nguva dzose uye aine kusimba kwakakwana, anogona kuona mhedzisiro mumavhiki mashoma. Kana munhu wacho asina kusimba mumuviri, zvinogona kutora nguva yakareba kuti zvinobatika zvibude.

Chechitatu, kuzvipira uye kudya kwakakodzera kunobata pamwero wekuti mhedzisiro inooneka. Zvakakosha kuti munhu atevere kudya kwakakwana uye kune utano mukuwedzera pakurovedza muviri, sezvo izvi zvinobatsira pakusimbisa tsandanyama uye kuwedzera nzira yekuvaka tsandanyama.

Kukwinya kunoita kuti chiuno chive chikuru kana chidiki here?

Maekisesaizi eSquat anoonekwa senzira inoshanda yekusimbisa uye kutetepa matako nemagaro. Kana ikaitwa nemazvo, squats inobatsira mukuvandudza mhasuru dzemakumbo nemagaro, izvo zvinotungamira mukuvandudza chimiro uye saizi yemagaro. Kunyangwe zvingatora nguva kuti mhedzisiro inooneka ioneke, kuramba uchidzidzira maekisesaizi aya kuchabatsira mukukudza matako uye kuwana mhedzisiro inodiwa. Mukuwedzera, squats inosimbisawo mhasuru uye inowedzera simba remagaro, iyo inosimudzira hutano hwese hwemuviri uye inobatsira kuchengetedza hutano hwemapfupa nemajoini.

Nderini mhedzisiro ye squat exercises ichaonekwa?

Mazano ekuita squat exercise nemazvo

  1. Kumira chaiko: Tanga nekumira wakatwasuka, nemakumbo ako ehupamhi hwakaenzana uye akangoti twasu. Iva nechokwadi chokuti zvitsitsinho zvako zvakananga paunenge uchiita kufamba.
  2. Kukotama kwakaringana: Usati watanga kukotama, ita shuwa kuti musana wako wakatwasuka uye uri munzvimbo yechisikigo. Sendamira kumashure sekunge wakagara pachigaro chisingaoneki, uchichengeta musana wako wakatwasuka mukati mekufamba.
  3. Knee angle: Paunokotama, ita shuwa kuti mabvi ako haapfuuri zvigunwe zvako. Ibvi harifaniri kukotama kupfuura 90 degree angle, kuitira kuti usatambure kubva kune chero kunyanya kunetseka pamajoini.
  4. Kuparadzirwa uremu: Edza kugovera uremu zvakaenzana mumakumbo panguva ye squat. Izvi zvichabatsira kuti muviri wako ugare wakadzikama uye kudzivirira kukuvara.
  5. Kufema kwakaringana: Fema kazhinji panguva yekunyarara, uye chenjera kuti usabate mweya wako. Inhale mukati mechikamu chimwe uye exhale mune zvimwe zvikamu.
  6. Kushandisa maturusi ebetsero: Kana uchinzwa uchinetseka kuita squats nenzira kwayo, unogona kushandisa maturusi ebetsero akadai sezvimire kana mabhandi. Zvishandiso izvi zvinopa tsigiro inodiwa uye kubatsira kunongedza mhasuru dzinodiwa.
  7. Kudzidzira zvishoma nezvishoma: Usamhanye kuwedzera uremu kana mafambiro akaomarara pakutanga kwe squat exercise. Tanga nehuremu huremu uye chengetedza hunyanzvi hunofambira mberi kusimbisa tsandanyama uye kudzivirira kukuvara.
  8. Kudziya-kudziya uye kudziya-up: Usati watanga squat exercise, unofanirwa kuita maekisesaizi ekudziya-up uye kudziya-up kugadzirira tsandanyama dzako nekusimbisa majoini ako. Izvi zvichabatsira kuderedza njodzi yehutachiona.

Mimhasuru yakanangwa mu squat exercise

1. Anterior mhasuru dzechidya:
Iyo anterior thigh muscles ndiwo mamhasuru makuru anonangwa mu squat exercise. Aya mamhasuru anosanganisira quadriceps, inova mhasuru hombe munzvimbo yechidya uye inosimudzira simba, ukuru, uye kutwasuka. Iyo quadriceps inotambanudza ibvi uye inobata chidya chakatwasuka panguva yekuurayiwa.

2. Tsandanyama dzepashure pechidya:
Pamusoro peiyo quadriceps, squat maekisesaizi anotarisawo kumashure kwemhasuru dzehudyu. Aya mamhasuru anosanganisira iyo obturator yakakura, iyo propulsor muscle, uye semitendinosus muscle. Aya mamhasuru anonyanya kupfugama ibvi uye anobatsira quadriceps mukuwedzera chidya. Uyewo, misumbu yehudyu yepashure inoita basa rinokosha pakuwana kurongeka uye kugadzikana panguva ye squats.

3. Anterior gumbo tsandanyama:
Pamusoro pekunongedza mamhasuru munzvimbo yehudyu, squat exercises zvakare inotarisa mamhasuru epamberi egumbo. Aya mamhasuru anosanganisira ligamentous anterior muscle uye gastrocnemius muscle. Iyi mhasuru inobatsira kudzikamisa tsoka uye chikamu chakakosha chekugadzikana uye kuenzanisa panguva ye squats.

4. Sciatica tsandanyama:
Squats inotarisawo hip flexors, boka remisumbu iri munzvimbo yehudyu. Idzi tsandanyama dzinosanganisira hudyu flexor huru, hip flexor yakakura, pelvic flexor muscle, uye hip extensor muscle. Mitsara yehudyu inotsigira kufamba kwakatsetseka uye inobatsira kugadzikana uye kuenzanisa panguva ye squats.

Mimhasuru yakanangwa mu squat exercise

Zvinokuvadza zvinokonzerwa ne squat exercise

Pakati pezvakajairwa zvinokuvadza zve squat exercises, zvinogona kukonzera kurwadziwa shure kana zvikaitwa zvisirizvo. Kana mabvi akakotama pakona yakapinza pasina kuchengetedza musana wakatwasuka, tension inogona kuwedzera pamhasuru dzemusana netsinga, zvichitungamirira kumarwadzo ekumusana uye kumwe kukuvara kunobvira.

Uyezve, kana uremu hwakanyanya hunoshandiswa kana kurovedza muviri kunoitwa zvakanyanya, izvi zvinogona kutungamirira kumutoro wakawandisa pamabvi emabvi uye tendon dzehudyu. Izvi zvinogona kupedzisira zvakonzera kukuvara kwemajoini senge arthritis uye matambudziko emabvi.

Kune zvakare njodzi yekurwadza kwemhasuru uye misodzi kana squats isina kuitwa nemazvo. Apo mahudyu nemagaro zvinowedzerwa nokukurumidza kana kana kushandiswa kwesimba kusingaiti zvishoma nezvishoma, kukuvara kwakakomba kwemisungo kunogona kuitika.

Kuti vadzivise kukuvadzwa uku, vanhu vanofanirwa kuita squat maekisesaizi vachitariswa nemurairidzi ane hunyanzvi uye nekutevera nzira dzakakodzera. Inokurudzirwawo kudziya usati watanga maekisesaizi uye kuzorora kwakakwana pakati pezvikamu kuti muviri udzore uye udzoke.

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