Niba udashaka gusohoka no gukora siporo, ushobora no gukora imyitozo murugo.Hariho ingendo nyinshi zo kwitoza-uburemere, kandi ingendo zitandukanye zigira ingaruka zitandukanye.

Uyu munsi tugiye kuvuga kubyerekeye ibihaha.Bavuga ko guswera 10 bitameze neza nkibihaha 5, kandi ingaruka zamahugurwa yibihaha zirakomeye cyane kuruta guswera.

Niba urimo kuba umuhanga cyane muri squats, nibyiza guhinduranya ibihaha, bishobora kongera ingorane zamahugurwa kandi bigatera imikurire yimitsi.

None se ni iki ukura mu bihaha 100 kumunsi?

1, lunge squat irashobora gukora imyitozo yimitsi ya gluteal, ikabuza gutakaza itsinda ryimitsi yo hepfo yingingo, ingaruka nziza kuruta guswera, irashobora gushimangira itsinda ryimitsi itabogamye, igufasha gukora imirongo myiza.

2, lunge squat irashobora kunoza guhuza no gutuza kwumubiri, ingingo zo hepfo zirakomeye, kuburyo ushobora gukora andi mahugurwa cyane.

3, squat squat irashobora kongera agaciro kambere metabolike, hamwe niterambere ryimitsi, umubiri urashobora gukoresha karori nyinshi burimunsi, ufasha kurema umubiri unanutse, kugirango ugabanye ibiro vuba.

4, squat squat irashobora guteza imbere ururenda rwa testosterone (imisemburo yumugabo), ururenda rwa testosterone rushobora gutera imbere kwimitsi, bityo bigatuma imikorere yimitsi ikora neza, kugirango ukomeze imbaraga zikomeye.

5, lunge squat irashobora kwihuta gutembera kwamaraso, kureka ingingo zishyuha, kunoza amaboko yimbeho nibirenge bikonje, bikoroha gusinzira nijoro, kunoza ibitotsi.

6, lunge squat irashobora kunoza kwinjiza calcium, gushimangira ubwinshi bwamagufwa, kunoza imiterere yamaguru, kunoza ubukana bwamaboko nibirenge, kugirango utaba amaguru ashaje.

Nigute ushobora gutegura imyitozo ya lunge squat?Amahugurwa ya squate squat agomba kwitondera igihagararo, ivi ntirigundagurana, ingingo zamaguru zamaguru ntizirenza amano, ingingo zinyuma zinyuma ntizikora hasi.

Iyo wicaye ku kibero cyimbere ugereranije nubutaka, hagarara, hanyuma uhindure andi mahugurwa yamaguru, 10-15 buri mwanya kumatsinda, yose hamwe 100 buri mwanya, komeza inshuro nyinshi imyitozo rimwe muminsi 2-3.