Ibinyamushongo, bizwi ku izina rya "umwami wibikorwa", bigira ingaruka zikomeye muguhindura ikibuno cyuzuye, imitsi ikomeye yamaguru, kunoza ihame ryimikorere no guteza imbere iterambere ryimitsi ihuza umubiri wose, ifata umwanya wingenzi mubyisi byimyororokere.

Interuro ya "nta guswera, nta kibuno" irahagije kugirango yerekane akamaro ko guswera mugukora ikibuno n'amaguru meza. Abantu bicaye bakunze kubyibuha binini hamwe nibibuno binini, kandi guswera birashobora kugufasha gukora ikibuno cyuzuye, gukomera amaguru maremare, no kuzamura igikundiro cyimirongo.

Ntabwo aribyo gusa, abahungu bashimangira guswera birashobora kandi guteza imbere testosterone neza, kwirinda gutakaza testosterone bigatuma kugabanuka mubice byose byimikorere, birashobora kugufasha gukomeza imbaraga zuzuye, kuzamura igikundiro cyabahungu.

Abagabo n'abagore batsimbarara ku guswera, birashobora gukumira ibibazo byo gutakaza imitsi imyaka, imitsi irashobora kurinda amagufwa, ingingo, kureka amaguru yawe ahinduka kandi akomeye, bigabanya neza gusaza k'umubiri.

Abagabo n’abagore bashimangira guswera bishobora kuzamura agaciro k’ibanze, bikabuza cyane kwegeranya ibinure, kugabanya amahirwe yo kubyibuha, ariko kandi bigateza imbere ikibazo cyo kwicara igihe kirekire ububabare bwumugongo, bikazamura igipimo cy’ubuzima.

Ariko, kugirango twongere inyungu zamahugurwa ya squat, dukeneye kumenya neza ko buri squat isanzwe kandi twirinda igihagararo kibi gishobora kwangiza umubiri.

Imyanya yo kwihagararaho Kwiga:

1, amaboko akimbo cyangwa ashyizwe imbere, komeza ibirenge-ubugari, amano afunguye gato, amavi n'amano mu cyerekezo kimwe, irinde guhuriza hamwe, inyuma igororotse, gukomera, gukomera no gukomeza kwicara.

2, mugihe cyo kugwa, subiza inyuma ikibuno, amavi ariko amano, kanda ku kibero kibangikanye nubutaka, hagarara gato, hanyuma usubize buhoro buhoro umwanya uhagaze.

3, iyo uzamutse, shingira ku mbaraga z'ikibuno n'amatako kugirango usubize umubiri inyuma aho utangiriye. Subiramo inshuro 10-15, uruhuke amasegonda 30-45, hanyuma utangire icyiciro gishya cyamahugurwa.

Urashobora gukora squats buri munsi?

Kubatangiye cyangwa abantu bafite intege nke zumubiri, gukora squats burimunsi birashobora kongera umutwaro kumitsi hamwe ningingo, imitsi izaba imeze nabi, idakwiriye gusanwa, kandi byoroshye gutera umunaniro ukabije cyangwa gukomeretsa.

Kubwibyo, kuruhuka mu buryo bushyize mu gaciro no gukira ni ngombwa kugirango imitsi igire umwanya uhagije wo kumenyera no gukura. Birasabwa gukora squats buri munsi cyangwa gatatu mu cyumweru.

Kubakunda ubunararibonye bwimyitozo ngororamubiri, imibiri yabo irashobora kuba yarahinduye uburyo bwiza bwo kumenyera guswera, bityo gukora siporo buri munsi birashoboka, ariko birakenewe kandi ko twita kubitekerezo byumubiri no guhindura gahunda y'amahugurwa mugihe.

Byongeye kandi, guswera ntabwo aribwo buryo bwonyine bwo kwitoza, kugirango dushyireho igipimo cyiza cya hip-ukuguru kandi turusheho kunoza imbaraga zo mu gihimba cyo hasi, dushobora guhuza izindi myitozo yimyitozo, nkibihaha, gusimbuka gusimba, guswera muri Bulugariya, gukurura cyane, nibindi. ., kugirango ukoreshe imitsi yigituba namaguru kurushaho. Aya mahugurwa atandukanye ntagabanya gusa imihangayiko iterwa numutwe umwe, ahubwo inatezimbere ingaruka zamahugurwa muri rusange.