Shimangira gukora squats birashobora kunanuka amaguru? Igituba nigikorwa cyimyitozo ngororangingo ikora cyane, idakora gusa imitsi yibibero n'amatako, ahubwo inongera umuvuduko wibanze wa metabolike yumubiri, ibuza kwegeranya ibinure, bigufasha kunoza umurongo wamaguru, ndetse bikagera no ku ngaruka za amaguru ananutse.

Ariko, niba ushaka kunanura amaguru ukoresheje guswera, ntabwo ari ugukora gusa udusimba duke dushobora kugerwaho, ugomba gutekereza kubintu byinshi, ubwo buhanga buke burashobora kugufasha gutakaza vuba amaguru yinzovu kandi ukagira amaguru yoroshye. 

Mbere ya byose, inshuro zo guswera ni ngombwa cyane. Birasabwa gukora imyitozo ya squat byibuze inshuro 3-4 mucyumweru, hamwe namahugurwa menshi buri gihe, nka 20-30 mumatsinda, kumaseti 5-10.

Abitangira barashobora gutangirana namahugurwa yimbaraga nke hanyuma bakongera buhoro buhoro imbaraga zamahugurwa, nka: guhera kumatwi yikorera ibiro, no gukora buhoro buhoro imyitozo yuburemere, ishobora gukangura neza imitsi yamaguru, guteza imbere umuvuduko wa metabolike, no kwihuta kwa gutwika amavuta.

Icya kabiri, ubukana bwa squats nabwo ni ikintu cyingenzi. Mugihe ukora squats ubanza, birasabwa gutangirana nuburemere buke hanyuma ukongera ibiro buhoro buhoro kugirango wirinde gushyira umutwaro mwinshi kumitsi yamaguru. Muri icyo gihe, witondere gukosora imyifatire nubuhanga kugirango wirinde gukomeretsa.

Icya gatatu, igihe cyo gukora imyitozo yo guswera nacyo gikeneye kumenya neza. Igihe cya buri myitozo yo guswera ntigomba kuba ndende cyane, birasabwa muri rusange gukora ibitego 10-15 kuri buri tsinda, gukora amaseti 3-4, no kuruhuka iminota 1-2 hagati ya buri tsinda. Ibi birashobora gukangura byimazeyo imitsi yamaguru, mugihe wirinze umunaniro ukabije.

Icya kane, niba ushaka kugera ku ngaruka zikomeye zo kunanuka ukuguru ukoresheje guswera, ugomba kandi kongeramo imyitozo ya aerobic sisitemu, nko kwiruka, gusimbuka jack, gukina nindi siporo kugirango uzamure metabolism yibikorwa, imyitozo muminota irenga 30 kumunsi, irashobora gukora neza kugabanya ibinure byumubiri, hamwe nigabanuka ryibinure byumubiri, amaguru nayo azakurikira kugirango agabanuke.

Hanyuma, dukeneye kandi gukora akazi keza ko gucunga indyo yuzuye, kugabanya gufata kalori, kongera proteine ​​nziza, no guteza icyuho cyubushyuhe kumubiri, kugirango tugabanye ibinure byumubiri, umubiri wose uzakurikira kugirango ugabanuke, uzatakaza amaguru y'inzovu.

Muri make, turashobora gushimangira itsinda ryimitsi yo hepfo yingingo zinyuze mu guswera, gushiraho amaguru magufi, kugabanya umuvuduko wamavuta mumubiri binyuze mumyitozo yindege, kunoza amaguru yinzovu, no gushiraho amaguru yoroshye.