Li-squats, tse tsejoang e le "morena oa liketso", li na le liphello tse kholo ho bōpeng letheka le feletseng, mesifa e matla ea maoto, ho ntlafatsa botsitso ba mantlha le ho khothalletsa tsoelo-pele e kopanetsoeng ea mesifa ho pholletsa le 'mele, ho ba le boemo ba bohlokoa lefatšeng la boikoetliso.

Polelo ea "ha ho squat, ha e na letheka" e lekane ho paka bohlokoa ba ho senya bakeng sa ho bōpa letheka le maoto a matle. Batho ba lutseng feela ba tloaetse ho ba le matheka a mafura le letheka le bataletseng, 'me li-squats li ka u thusa ho theha letheka le feletseng, ho tiisa maoto a malelele, le ho ntlafatsa botle ba li-curves.

Hase feela hore, bashanyana ba tsitlella ho squatting ba ka boela ba khothalletsa testosterone ka katleho, ba qoba ho lahleheloa ke testosterone ho fella ka ho fokotseha ha likarolo tsohle tsa ts'ebetso, ho ka u lumella ho boloka matla a feletseng, ho matlafatsa khahleho ea bashanyana.

Banna le basali ba tsitlella ho squat, ho ka thibela mathata a ho lahleheloa ke mesifa ea lilemo, mesifa e ka sireletsa masapo, manonyeletso, ho lumella maoto a hao hore a tenyetsehe 'me a be matla, ka katleho a liehe ho tsofala ha' mele.

Banna le basali ba tsitlella ho squatting ho ka ntlafatsa boleng ba metabolism ea motheo, ka katleho thibela ho bokella mafura, ho fokotsa monyetla oa ho ba botenya, empa hape ho ntlafatsa bothata ba ho lula nako e telele bohloko ba morao, ho ntlafatsa index ea bophelo bo botle.

Leha ho le joalo, e le ho eketsa melemo ea koetliso ea squat, re lokela ho etsa bonnete ba hore squat e 'ngoe le e' ngoe e tloaelehile 'me re qobe boemo bo fosahetseng bo ka bakang tšenyo ea' mele.

Boemo ba boemo ba squat Ithute:

1, matsoho a akimbo kapa a behiloe ka pele, boloka maoto ka bophara ba mahetla, menoana e bulehileng hanyenyane, mangole le menoana ea maoto ka lehlakoreng le le leng, qoba li-buckle tse kopanetsoeng, mokokotlo o otlolohileng, ho tiisa mokokotlo, ho boloka ho leka-lekana ebe o squat.

2, nakong ea ho oela, sutumelletsa morao letheka, mangole empa menoana ea maoto, squat ho ea seropeng se bapisa fatše, emisa hanyenyane, ebe butle-butle tsosolosa boemo ba ho ema.

3, ha u phahama, itšetleha ka matla a letheka le lirope ho sutumelletsa 'mele sebakeng sa ho qala. Pheta makhetlo a 10-15, phomola metsotsoana e 30-45, ebe u qala potoloho e ncha ea koetliso.

A na u ka etsa li-squats letsatsi le leng le le leng?

Bakeng sa ba qalang kapa batho ba nang le bokhoni bo fokolang ba 'mele, ho etsa li-squats letsatsi le leng le le leng ho ka eketsa moroalo oa mesifa le manonyeletso, mesifa e tla ba boemong bo tabohileng, bo sa lokelang ho lokisoa,' me ha bonolo bo lebisa mokhathala kapa kotsi e feteletseng.

Ka hona, ho phomola le ho hlaphoheloa ka mokhoa o itekanetseng ke habohlokoa ho netefatsa hore mesifa e na le nako e lekaneng ea ho ikamahanya le maemo le ho hōla. Ho khothalletsoa ho etsa li-squats letsatsi le leng le le leng kapa makhetlo a mararo ka beke.

Bakeng sa batho ba chesehelang boikoetliso ba 'mele ba nang le phihlelo,' mele ea bona e ka 'na ea e-ba le mokhoa o motle oa ho ikamahanya le li-squats, kahoo ho etsa li-squats letsatsi le leng le le leng ho ka khoneha, empa hoa hlokahala ka ho tšoanang ho ela hloko maikutlo a' mele le ho fetola moralo oa koetliso ka nako.

Ho phaella moo, li-squats hase eona feela tsela ea ho koetlisa, e le ho etsa hore ho be le tekanyo e ntle ea letheka le leoto le ho ntlafatsa matla a maoto a tlaase, re ka kopanya mekhoa e meng ea koetliso e kang matšoafo, squat jumps, squats ea Bulgaria, ho hula ka thata, joalo-joalo. ., ho ikoetlisa mesifa ea marao le ea leoto ka botlalo. Koetliso ena e fapaneng ha e fokotse feela khatello ea kelello e bakoang ke mokhatlo o le mong, empa hape e ntlafatsa phello ea kakaretso ea koetliso.