Ibituba - kugenda kwa zahabu yo kwinezeza, imyitozo yigihe kirekire ifite inyungu nyinshi:

1, guswera birashobora kongera neza umuvuduko wumubiri. Iyo dukora squats, dukeneye gukoresha imbaraga nyinshi, zishobora kudufasha kwihutisha metabolisme, kugirango tugere ku ntego yo kongera umuvuduko wa metabolike yumubiri.

Ubwiyongere bwikigereranyo cya metabolike bivuze ko imibiri yacu ishobora gutwika amavuta neza, nta gushidikanya ko ari inkuru nziza kubagenzi bashaka kuguma mumiterere.

2. Inkongoro zirashobora kandi kubaka imbaraga zimitsi. Uru rugendo ntirushobora kudufasha gusa gukora imyitozo yibibero, ikibuno, inda nibindi bice byimitsi, kunoza neza umurongo wo hepfo wimbere, gukora ikibuno cyiza, amaguru maremare.

3, guswera birashobora kandi kunoza amagufwa yacu, bigira ingaruka nziza mukurinda osteoporose no kongera ubushobozi bwumubiri bwo kuyirwanya, bifasha kugumana ubuzima bwiza bwumubiri.

4. Inkongoro zirashobora kandi kunoza uburimbane bwacu. Muburyo bwo gukora squats, dukeneye kugumana uburinganire bwumubiri, bushobora gukoresha neza imyumvire yacu. Kumva neza kuringaniza ntibishobora kudufasha kwirinda kugwa mubuzima bwa buri munsi, ariko kandi binanoza imikorere yacu muri siporo.

Ariko, mumahugurwa ya squats, abantu benshi bazakora amakosa amwe. Hasi, nzabagezaho amasomo yubuzima bwihariye ninama zagufasha kwirinda aya makosa.

Ubwa mbere, reka turebe umwanya ugomba kwitondera mugihe cyo guswera. Abantu benshi bazirengagiza ibi batekereza ko kuzamura ibiro gusa bizakora. Ariko, niba igihagararo kidakwiriye, ntabwo kizagira ingaruka kumyitozo gusa, ahubwo kizanatera imvune.

Imyanya ikwiye ya squat igomba kuba:

Ukoresheje amaguru yawe ibitugu-ubugari butandukanye, ibirenge byawe byerekeza hanze, amavi yawe yerekeza mucyerekezo kimwe n'ibirenge byawe,

Komeza umugongo wawe ugororotse, amaso agororotse imbere, hamwe na centre ya gravit ihagaze neza.

Mugihe cyo guswera, irinde gufunga amavi,

Wibande ku guhumeka kugenzurwa, kwikubita hasi uko uhumeka kandi uhagaze uko uhumeka.

Icya kabiri, witondere ubujyakuzimu bwa squat. Abantu benshi batekereza ko uko guswera byimbitse, ibyiza, mubyukuri, ibi ntabwo aribyo. Kwikinisha cyane birashobora gutuma umutwaro wiyongera ku ivi no mu ruti rw'umugongo, ndetse bigatera no gukomeretsa. Birasabwa ko umugabo mushya yikubita mu kibuno no mu ivi uburebure bushobora kuba.

Hanyuma, witondere ubukana ninshuro zamahugurwa yawe. Abantu benshi bazatekereza ko niba uburemere ari bunini bihagije kandi umubare wamahugurwa uhagije, uzabona ibisubizo byiza.

Nyamara, uburemere bukabije hamwe ninshuro nyinshi imyitozo irashobora gutera umunaniro no gukomeretsa. Kubwibyo, ubukana ninshuro zamahugurwa bigomba gutegurwa muburyo bukurikije imiterere yumubiri nintego zamahugurwa.

Abitangira barashobora gutangirana namahugurwa yubuntu, 15 buri mwanya, gusubiramo amatsinda 4-5, gukora imyitozo rimwe muminsi 2-3, kugera kubikorwa byakazi no kuruhuka, guha imitsi umwanya wo kuruhuka, kandi buhoro buhoro bizamura imbaraga zamahugurwa nyuma yigihe runaka, kugirango ubashe gukora imyitozo neza.