Mu myitozo ya fitness, nigikorwa cyo gukora imyitozo ntidushobora kwirengagiza, Xiaobian yibwira ko iki gikorwa ari squat.

Shyira iki gikorwa, ni imyitozo yimitsi yo hepfo yimitsi yibikorwa bya zahabu.

Abitangira nabakera kimwe bagomba gukora squats nyinshi. Abitangira barashobora gutangirana namahugurwa yubusa kandi bakongera buhoro buhoro imbaraga zamahugurwa, kandi abasezerewe mu ngabo barashobora gukora siporo yikoreye ibiro.

Kumara igihe kirekire gukurikiza imyitozo ya squat, inyungu ni nyinshi cyane.

1, imyitozo ya squat irashobora gukora imyitozo yimitsi yo mumaguru yo hepfo, kunoza imbaraga zo hasi, gushimangira ingingo zo hasi, kugirango ubashe gukora neza mugihe ukora andi mahugurwa yingufu, nko gukurura cyane, gukanda intebe nibindi bigenda.

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3, guswera birashobora guteza imbere imisemburo ikura, kurekura urugero rwa testosterone, kandi bigatuma abagabo barushaho izuba. Abantu bageze mu za bukuru n'abageze mu za bukuru na bo barashobora gushimangira kwinjiza calcium, kunoza ubwinshi bw'amagufwa, kugira ngo bakomeze kuba muto, bigabanya umuvuduko w'ubusaza bw'umubiri.

4, guswera birashobora gukoresha imbaraga z'umuntu, guswera birakomeye, buri myitozo yo mumitsi yo mumitsi yo hepfo yo mumutwe izababara, kugenda bizaba intege nke, abantu benshi ntibashobora gutsimbarara kubihe bike ngo bareke, kandi bakomezanya no kwifata abantu bazakomera kuruta abantu basanzwe.

5, imyitozo ya squat irashobora kunoza imbaraga ziturika imitsi, gukoresha ubushobozi bwo gutaka, kugirango ubashe gusimbuka hejuru kandi kure mugihe ukina imyitozo yumupira, kandi imbaraga zawe ziturika zizakomera.

6, guswera birashobora kunoza umuvuduko wamaraso mu ngingo, kunoza imitsi yamaraso, no gukoresha neza ibihaha. Abantu batangiye kwikinisha gusa biragaragara, uzumva uhumeka kandi umutima wawe uziruka.

Nyuma yo gutsimbarara ku guswera mugihe runaka, uzasanga imyitozo irushijeho kuba myiza, bivuze ko imbaraga zumubiri zateye imbere, ushobora kongera ingorane zamahugurwa, kugirango ubushobozi bwibihaha buzamuke buhoro buhoro.

7, guswera birashobora kugabanya umuvuduko wo gusaza kwumubiri, guteza imbere ingirabuzimafatizo, kwihutisha gusohora imyanda, reka umubiri wawe ukore kugirango ukomeze kuba muto, imikorere ikora neza, abantu basa nimbaraga nyinshi. 8, guswera birashobora gushimangira itsinda ryimitsi yumubiri, imikurire yimitsi irashobora kuzamura agaciro kingenzi k'umubiri, kuburyo ukoresha karori nyinshi buri munsi. Abantu batakaza ibiro bongeramo squat barashobora kunoza neza uburyo bwo gutwika amavuta no kugabanuka vuba.