Nace a yi squats iya siriri kafafu? Squats ne mai matukar tasiri kafa motsa jiki motsa jiki, wanda ba kawai motsa jiki da tsokoki na cinyoyinsu da hips, amma kuma yana kara jiki basal metabolism rate, wanda ya hana kitsen tarawa, taimaka maka inganta layin kafafu, har ma da cimma sakamakon. m kafafu.

Duk da haka, idan kana so ka siriri kafafu ta hanyar squatting, ba kawai don yin ƴan squats za a iya samu ba, kana bukatar ka yi la'akari da dama dalilai, wadannan 'yan dabaru iya ba ka damar da sauri rasa giwa kafafu da kuma da siririn kafafu. 

Da farko dai, yawan squats yana da matukar muhimmanci. Ana ba da shawarar yin motsa jiki aƙalla sau 3-4 a mako, tare da horo da yawa a kowane lokaci, kamar 20-30 a cikin rukuni, don saiti 5-10.

Masu farawa za su iya farawa da ƙananan horo kuma a hankali suna ƙara ƙarfin horo, kamar: farawa da squats masu ɗaukar nauyi, da kuma ɗaukar nauyin horo a hankali, wanda zai iya ƙarfafa tsokoki na ƙafa yadda ya kamata, inganta haɓakar haɓakar ƙwayar cuta, da kuma hanzarta haɓaka. kona mai.

Abu na biyu, tsananin squats shima muhimmin abu ne. Lokacin yin squats da farko, ana bada shawarar farawa tare da ƙananan nauyi kuma a hankali ƙara nauyi don kauce wa sanya nauyi mai yawa a kan tsokoki na ƙafa. A lokaci guda, kula da daidaitaccen matsayi da basira don kauce wa rauni.

Na uku, lokacin motsa jiki na squats shima yana buƙatar ƙware sosai. Lokacin kowane motsa jiki bai kamata ya yi tsayi da yawa ba, ana ba da shawarar yin squats 10-15 kowace ƙungiya, aiwatar da saiti 3-4, sannan a huta minti 1-2 tsakanin kowace ƙungiya. Wannan na iya cika tsokar tsokoki na ƙafa, yayin da guje wa gajiya mai yawa.

Na hudu, idan kana so ka cimma gagarumin tasiri na thinning ƙafa ta hanyar squatting, kana buƙatar ƙara tsarin motsa jiki na motsa jiki, irin su gudu, tsalle-tsalle, wasa da sauran wasanni don haɓaka metabolism na aiki, motsa jiki na fiye da minti 30 a rana, zai iya tasiri sosai. rage yawan kitsen jiki, tare da raguwar kitsen jiki, kafafu kuma za su bi zuwa siriri.

A karshe, muna bukatar mu yi aiki mai kyau na kula da abinci, da rage yawan adadin kuzari, da kara kuzari mai inganci, da samar da tazara mai zafi ga jiki, ta yadda za a rage kitsen jiki, jiki duka zai bi ya yi kasala, za ku rasa kafafun giwaye.

A taƙaice, za mu iya ƙarfafa ƙungiyar tsoka ta ƙananan ƙafa ta hanyar tsugunowa, siffar ƙafafu masu maƙarƙashiya, rage yawan kitsen jiki ta hanyar motsa jiki, inganta ƙafar giwa, da kuma siffar kafafun siriri.