Ubwino wochita masewera olimbitsa thupi, ndipo kodi squat imathandizira kuchotsa cellulite?

Fatma Elbehery
2023-09-18T12:41:52+00:00
madera onse
Fatma ElbeheryAdawunikidwa ndi: nancySeptember 18, 2023Kusintha komaliza: Miyezi 7 yapitayo

Ubwino wa masewera olimbitsa thupi

  1. Kulimbitsa minofu ya m'munsi mwa thupi: Kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi ambiri, monga momwe amachitira kukulitsa ndi kulimbikitsa minofu ya ntchafu, matako, matako, ndi miyendo. Ntchitoyi imapangitsa mphamvu ndi chipiriro m'madera awa.
  2. Kupititsa patsogolo luso logwira ntchito: Kuchita masewera olimbitsa thupi kumawonjezera mphamvu zogwirira ntchito komanso mphamvu zonse za thupi. Zimathandiza kupititsa patsogolo kuyenda ndi kusinthasintha m'chiuno, bondo ndi akakolo, kupititsa patsogolo luso lochita zochitika za tsiku ndi tsiku mosavuta komanso kusinthasintha.
  3. Kuwotcha ma calories: Kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi omwe amawotcha ma calories. Kuonjezera apo, thupi limagwiritsa ntchito mphamvu zambiri kuti likhalebe ndi minofu pambuyo pochita masewera olimbitsa thupi, zomwe zimathandiza kuti kagayidwe kachakudya kagayidwe kake komanso kuchepa thupi.
  4. Kulimbitsa mafupa ndi mitsempha: Kuchita masewera olimbitsa thupi kumapangitsa kuti mafupa azikhala ndi mphamvu komanso azikhala ndi thanzi labwino m'munsi mwa thupi. Izi zingateteze thupi ku kuvulala kwa mafupa ndi kuchepetsa chiopsezo cha kuvulala kokhudzana ndi bondo ndi mawondo.
  5. Kupititsa patsogolo kukhazikika ndi kusinthasintha: Kuchita masewera olimbitsa thupi kumapangitsa kuti thupi likhale lolimba komanso logwirizana. Chifukwa cha kusintha kwa minofu yomwe imakhudzidwa ndi masewera olimbitsa thupi, thupi limapeza luso lokhala ndi thupi lokhazikika komanso lokhazikika panthawi yoyenda.

Kodi squat imathandizira kuchotsa cellulite?

Kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi omwe amayang'ana minofu yomwe imathandizira ntchafu ndi matako ndi mitsempha yomwe imagwirizanitsa. Zochita izi zimaphatikizapo kuchita mayendedwe oyenera a mawondo, pomwe munthuyo amakhala pa mawondo ndikuweramitsa msana wake pansi ndikubwerera pamalo oyamba. Izi zimasamutsa kupanikizika kuchokera ku ntchafu kupita ku matako ndi mitsempha.

Amayi ena amatha kumva kusintha kwa mawonekedwe a cellulite pambuyo pochita masewera olimbitsa thupi pafupipafupi. Izi zimachitika chifukwa cha kuwonongeka kwa mafuta komanso kuyenda bwino kwa magazi m'dera lomwe likudwala cellulite. Ndi masewera olimbitsa thupi mobwerezabwereza, minofu ya matako ndi ntchafu zimatha kukankhira kutali mafuta ochuluka ndi madzimadzi, kuchepetsa maonekedwe a cellulite.

Komabe, kuchita masewera olimbitsa thupi kokha sikungakhale kokwanira kuchotsa cellulite kwathunthu. Zingakhale bwino kuchita masewera olimbitsa thupi omwe amalimbana ndi vutoli kuchokera kumakona angapo, monga cardio, masewera amadzi, kutambasula, ndi zina zowonjezera. Kungakhalenso lingaliro labwino kuunikanso moyo wanu wonse, kadyedwe koyenera, ndi kumwa madzi ambiri kuti khungu likhale lathanzi komanso lotanuka.

Kodi squat imathandizira kuchotsa cellulite?

Kodi masewera olimbitsa thupi a squat amachepetsa thupi?

Kafukufuku akuwonetsa kuti masewera olimbitsa thupi a squat amawonjezera kutentha kwa ma calories m'thupi. Mukaswana, minofu ya thupi imayenera kugwira ntchito molimbika kuti ikankhire kulemera kumene thupi lanyamula. Choncho, thupi limafunikira mphamvu zowonjezera kuti likwaniritse zofunikirazi. Izi, nazonso, zimawonjezera kuyaka kwa zopatsa mphamvu komanso zimathandiza kuchotsa mafuta osungidwa m'thupi.

Kuphatikiza apo, masewera olimbitsa thupi amathandizanso kupanga minofu. Mukatsatira pulogalamu yophunzitsira nthawi zonse yomwe imaphatikizapo masewera olimbitsa thupi, minofu imatha kukula ndikukula. M'kupita kwa nthawi, kuwonjezereka kwa minofu kungayambitse kuwonjezeka kwa kagayidwe kachakudya ndipo motero kuwonjezereka kwa calorie kuyaka, ngakhale panthawi yopuma.

Komabe, ndikofunikira kunena kuti kuchita masewera olimbitsa thupi kokha sikungakhale kokwanira kuti muchepetse thupi. Dongosolo lazakudya zopatsa thanzi komanso njira zina zolimbitsa thupi zolunjika ku ziwalo zina zathupi ziyenera kukhalapo kuti zitheke.

Kodi ndingayesetse masewera olimbitsa thupi tsiku lililonse?

Inde, munthu akhoza kuyeseza masinthidwe tsiku lililonse malinga ngati achitidwa molondola komanso motsogozedwa ndi mphunzitsi woyenerera. Squats ndi imodzi mwazochita zolimbitsa thupi zopindulitsa zomwe zimayang'ana minofu ya ntchafu, matako, matako, ndi minofu ina m'thupi.

Ma squats ndi ntchito yolimbitsa thupi yothandiza kulimbikitsa minofu ya thupi lonse ndikuwongolera kusinthasintha kwawo. Zimathandizanso kuti thupi liziyenda bwino komanso kuti likhale logwirizana komanso kuti magazi aziyenda bwino komanso mpweya wa okosijeni m’thupi.

Komabe, ndikofunikira kuti woyambitsayo azimvetsetsa bwino za njira zolondola za squat asanayambe kuzichita tsiku ndi tsiku. Njira zosayenera zingayambitse kuvulala kwa minofu ndi mafupa.

Chifukwa chake, timalangiza anthu omwe akufuna kuchita masewera olimbitsa thupi tsiku ndi tsiku kuti alumikizane ndi mphunzitsi wamasewera oyenerera kuti apereke malangizo ofunikira ndikuwonetsetsa kuti masewerawa akuchitika moyenera. Ndikulimbikitsidwanso kuwonetsetsa kuti chizolowezi chochita masewera olimbitsa thupi chimakhala chosiyanasiyana ndipo chimaphatikizanso masewera ena osiyanasiyana kuti apititse patsogolo kusiyanasiyana komanso kulimbitsa minofu kwathunthu.

Kodi zotsatira za masewera a squat zidzawoneka liti?

Zimadziwika kuti ma squats amapangitsa kuti minofu ikhale yolimba komanso yolimbitsa thupi, koma anthu ambiri amadabwa kuti zotsatira zowoneka bwino zidzawoneka liti mukamaliza kuchita masewerawa.

Choyamba, kuchita masewera olimbitsa thupi kuyenera kuchitika pafupipafupi komanso moyenera. Zotsatira zowoneka sizingawonekere ngati munthuyo achita zolimbitsa thupi zolakwika kapena kuphunzitsidwa mwachisawawa.

Kachiwiri, momwe zotsatira zimawonekera mwachangu zimatengera momwe munthuyo alili panopa. Ngati munthu achita masewera olimbitsa thupi nthawi zonse ndipo ali ndi thanzi labwino, amatha kuona zotsatira m'milungu yochepa chabe. Ngati munthuyo sali olimba, zingatenge nthawi kuti zotsatira zowoneka ziwonekere.

Chachitatu, kudzipereka ndi zakudya zoyenera zimakhudza momwe zotsatira zimawonekera. Ndikofunikira kuti munthu azitsatira zakudya zopatsa thanzi komanso zopatsa thanzi kuwonjezera pa kuchita masewera olimbitsa thupi, chifukwa izi zimathandizira kulimbitsa minofu ndikuwonjezera njira yomanga minofu.

Kodi squatting imapangitsa matako kukhala aakulu kapena aang'ono?

Zochita za squat zimatengedwa ngati njira yabwino yolimbikitsira komanso kuchepetsa matako ndi matako. Pochita bwino, ma squats amathandizira kupanga minofu ya miyendo ndi matako, zomwe zimapangitsa kuti matako awoneke bwino komanso kukula kwake. Ngakhale zingatenge nthawi kuti zotsatira zowoneka bwino ziwonekere, kupitirizabe kuchita masewera olimbitsa thupi kungathandize kukulitsa matako ndi kukwaniritsa zotsatira zomwe mukufuna. Kuonjezera apo, ma squats amalimbitsanso minofu ndikuwonjezera mphamvu za matako, zomwe zimapangitsa kuti thupi likhale ndi thanzi labwino komanso limathandizira kuti mafupa ndi mafupa azikhala athanzi.

Kodi zotsatira za masewera a squat zidzawoneka liti?

Malangizo opangira masewera olimbitsa thupi moyenera

  1. Kuyimirira koyenera: Yambani ndi kuyimirira mowongoka, ndi miyendo yanu yofanana m'lifupi komanso yowongoka mwachilengedwe. Onetsetsani kuti zidendene zanu zili zowongoka pamene mukuyenda.
  2. Kupinda koyenera: Musanayambe kupinda, onetsetsani kuti msana wanu ndi wowongoka komanso mwachilengedwe. Tsatirani mmbuyo ngati kuti mwakhala pampando wosawoneka, ndikusunga msana wanu molunjika panthawi yonseyi.
  3. Mawondo anu: Mukawerama, onetsetsani kuti mawondo anu sadutsa zala zanu. Bondo siliyenera kupindika mopitilira ma degree 90, kuti musavutike ndi kupsinjika kulikonse pamalumikizidwe.
  4. Kulemera kogawidwa: Yesani kugawa kulemera kwake mofanana pamapazi panthawi ya squat. Izi zidzathandiza kuti thupi lanu likhale lolimba komanso kuti musavulale.
  5. Kupuma koyenera: Kupuma mokhazikika mukakhala chete, ndipo samalani kuti musagwire mpweya wanu. Pumani mpweya mu gawo limodzi ndikutulutsa mpweya nthawi zina.
  6. Kugwiritsa ntchito zida zothandizira: Ngati mukumva zovuta kuchita ma squats moyenera, mutha kugwiritsa ntchito zida zothandizira monga maimidwe kapena malamba. Zidazi zimapereka chithandizo chofunikira ndikuthandizira kulunjika minofu yofunikira.
  7. Kuphunzitsidwa pang'onopang'ono: Musathamangire kuwonjezera zolemera kapena mayendedwe ovuta kumayambiriro kwa masewera olimbitsa thupi. Yambani ndi zolemera zopepuka ndikusunga zojambulajambula kuti mulimbikitse minofu ndikupewa kuvulala.
  8. Kutentha ndi kutentha: Musanayambe kuchita masewera olimbitsa thupi, muyenera kuchita masewera olimbitsa thupi kuti mukonzekere minofu yanu ndikulimbitsa mafupa anu. Izi zithandiza kuchepetsa chiopsezo cha matenda.

Minofu yolunjika pakuchita masewera olimbitsa thupi

1. Minofu yapanja ya ntchafu:
Minofu yapanja ya ntchafu ndiyo minofu ikuluikulu yomwe imayang'aniridwa muzochita za squat. Minofu imeneyi imaphatikizapo quadriceps, yomwe ndi minofu yaikulu kwambiri m'dera la ntchafu ndipo imalimbikitsa mphamvu, kukula, ndi kuwongoka. Ma quadriceps amatambasulanso bondo ndikugwira ntchafu mowongoka pamene akuphedwa.

2. Minofu ya ntchafu yakumbuyo:
Kuphatikiza pa quadriceps, masewera olimbitsa thupi amayang'ananso minofu yam'mbuyo ya ntchafu. Minofu imeneyi imaphatikizapo obturator yaikulu, minofu ya propulsor, ndi minofu ya semitendinosus. Minofu iyi imangopinda bondo ndikuthandizira quadriceps kukulitsa ntchafu. Komanso, minofu yam'mbuyo ya ntchafu imakhala ndi gawo lofunika kwambiri pokwaniritsa kugwirizanitsa ndi kukhazikika panthawi ya squats.

3. Minofu yamyendo yam'mbuyo:
Kuwonjezera pa kulunjika minofu m'dera la ntchafu, masewera olimbitsa thupi amawunikiranso minofu yakutsogolo ya mwendo. Minofu imeneyi imaphatikizapo ligamentous anterior muscle ndi gastrocnemius muscle. Minofu imeneyi imathandiza kukhazikika kwa phazi ndipo ndi gawo lofunika kwambiri la kukhazikika ndi kukhazikika panthawi ya squats.

4. Minofu ya Sciatica:
Squats imayang'ananso kusinthasintha kwa chiuno, gulu la minofu yomwe ili m'dera la chiuno. Minofu imeneyi imaphatikizapo chiuno chachikulu cha chiuno, chiuno chachikulu cha chiuno, minofu ya m'chiuno, ndi minofu ya chiuno. Minofu ya m'chiuno imathandizira kusuntha kosalala ndikuthandizira kukhazikika komanso kukhazikika panthawi ya squats.

Minofu yolunjika pakuchita masewera olimbitsa thupi

Zotsatira zovulaza za masewera olimbitsa thupi

Zina mwazowopsa zomwe zimachitika pamasewera a squat, zimatha kuyambitsa ululu wammbuyo ngati zitachitidwa molakwika. Mawondo akapindika pamtunda wakuthwa popanda kusunga msana wowongoka, kupsinjika kumatha kuwonjezereka pamitsempha yam'mbuyo ndi mitsempha, zomwe zimayambitsa kupweteka kwa msana ndi kuvulala kwina komwe kungatheke.

Kuwonjezera apo, ngati kulemera kwakukulu kumagwiritsidwa ntchito kapena kuchita masewera olimbitsa thupi mopitirira muyeso, izi zingayambitse katundu wambiri pamagulu a mawondo ndi ntchafu. Izi zitha kubweretsa kuvulala kophatikizana monga nyamakazi ndi mawondo.

Palinso chiopsezo cha kupweteka kwa minofu ndi misozi ngati ma squats sakuchitidwa bwino. Pamene ntchafu ndi matako zimatambasulidwa mofulumira kwambiri kapena ngati kugwiritsa ntchito mphamvu sikuli pang'onopang'ono, kuvulala kwakukulu kwa minofu kumatha kuchitika.

Pofuna kupewa zowonongekazi, anthu ayenera kuchita masewera olimbitsa thupi akuyang'aniridwa ndi mphunzitsi woyenerera ndikutsatira njira zolondola. Zimalimbikitsidwanso kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndi kupuma mokwanira pakati pa magawo kuti thupi libwezeretsedwe ndikuchira.

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