Benshi bazasa nkibidasanzwe, ariko ibisusu ntabwo bikubiye muburyo bwa Gto. Nubwo iyi myitozo igenzura rwose imiterere yumuntu. Ariko nta bipimo bigenewe squats, noneho ni iki gikwiye kuyobora, gukora imyitozo?
Impuguke
Nubwo kubura amahame, umuntu ashobora kumva ibitekerezo byimpuguke. Hano hari igitabo cya Amosov "1000", iki gitabo cyerekana neza ko ikibuga kigomba gukorwa inshuro 100 buri munsi. Kora iyi myitozo neza inshuro nziza biragoye, ariko mubyukuri nibyo ibipimo bigomba guharanira.Porofeseri Neumbyakin yakoze gahunda ye yo gukiza, aho amafaranga 100 agaragara. Byemerewe kubatwara, gukurikiza ikintu icyo aricyo cyose, birashobora kugabanywa muburyo bumwe cyangwa gukora murimwe.
Ariko hariho ibitandukanijwe. Umuhanzi uzwi cyane wa Cartoonist Umuhanzi Boris Efimov yakoze squats 450 buri munsi! N'ibi byose bya mugitondo. Mu kwiga imyitozo ngororamubiri, umuhanzi yabayeho imyaka 108. Imbaraga zumubiri ntizishobora gukora umuntu, ariko gukora udusimba 100 turahari hafi ya byose.
Birumvikana ko bikwiye kuvuga ko hariho ibitumbuza, nko gutwita, kuvumbura imikorere yimikorere ya musculoskeletal, kuvunika no kurambura. Mu bindi bihe, squats ni inyungu nini. By'umwihariko abantu bafite imyaka irenga 50. Iyi myitozo ishimangira imitsi, itezimbere ingingo, isanzwe umuvuduko wamaraso.
Gukoresha Squats
Squats ifasha gushimangira igice cyo hepfo yumubiri. Bakora ikibero n'ibiti. Imitsi yo guswera irakomera, bityo rero hazamuhahurwaho cyane, bizafasha kugabanya cyane ibyago byo gukomeretsa ingingo.
Nanone, squats igira ingaruka kumitsi-stabilizers ishinzwe kuringaniza no kugenda. Muri buri munsi, irashobora kwagura amplitude, bivuze ko ushobora kwicara hepfo. Icara nyuma yimyaka 50 mfasha kugarura ubwiza bwimiterere, ariko kandi ushimangira ubuzima.
Squats itezimbere imirimo yumutima nubwato bwamaraso, mubisanzwe imikorere yinzego zubuhumekero. Benshi bizera ko squats yatsembye ingingo z'ivi, ariko ubushakashatsi bwize bwahakanye iyi nyigisho.
Byaragaragaye, ligame ihuza imizigo kandi ifasha kumenya uburemere bwinyongera, imitsi ya fibs ikora muburyo bumwe. Kurandura ibipaki birashobora gusa niba tekinike yimyitozo yacitse.
Birabujijwe nag hamwe nibipimo byinshi kugirango icyarimwe amavi ave mu ntoki. Birakwiye kandi kwitondera byimazeyo inyuma, ntibigomba gutemwa no kugabana imbere. Kuzamura, birakenewe kwisunika hamwe, kugabura uburemere bwumubiri.
Nanone, squats ifasha ibiryo byihuse mumubiri. Bakuraho amato, batezimbere lymphotok, bafasha gutanga intungamubiri zingingo zingingo zingenzi. Gutangira squats ikurikira kuva 20-30 kumunsi, buhoro buhoro kugera ku magana.