Vim li cas squats yuav tsum yog ib feem ntawm koj qhov kev ua haujlwm niaj hnub

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Squat variations yog cov kev tawm dag zog uas nyiam rau cov neeg ncaws pob rau ib qho laj thawj tseem ceeb: lawv ua haujlwm tiag tiag! Tab sis yuav ua li cas thiab yog vim li cas? Cia peb xav txog nws.

Cov txheej txheem squat yog qhov yooj yim, tsis tas yuav muaj cov cuab yeej ntxiv. Lwm qhov ntxiv yog tias qhov kev tawm dag zog no yog qhov ntuj tsim rau tib neeg, txij li thaum nruab hnub peb niaj hnub squat los zaum ntawm lub rooj zaum, nqa qhov peb tau poob, thiab lwm yam, kom qhov kev pheej hmoo ntawm kev raug mob tsawg.

Los ntawm txoj kev, ib txoj kev tshawb fawb tsis ntev los no tau luam tawm nyob rau hauv Phau Ntawv Xov Xwm ntawm Lub Zog thiab Kev Tshawb Fawb Kev Tshawb Fawb tau pom tias ua qhov hnyav squats hauv cov poj niam uas muaj kev mob osteopenia lossis osteoporosis tom qab menopause tuaj yeem txhim kho pob txha pob txha pob txha hauv pob txha, tshwj xeeb tshaj yog nyob rau hauv lub ncauj tsev menyuam nqaj qaum.

Tsis tas li ntawd, lub duav zoo nkauj thiab muaj zog, nrog rau cov nqaij ntshiv thiab toned gluteal zoo rau ob leeg poj niam thiab txiv neej lub cev.;)

Yog vim li cas squats

1. Txhawb kev tsim cov tshuaj hormones. Squats nce qib testosterone thiab cov tshuaj hormones loj hlob, uas ncaj qha koom nrog hauv cov leeg nqaij.

2. Ua kom cov leeg nqaij muaj zog. Squats ua haujlwm koj cov leeg nqaij, uas yog, koj sab nraub qaum thiab abs. Yog li tsis txhob xav tias squats yog rau koj ob txhais ceg thiab pob tw. Qhov no yuav luag universal ce yuav tsom mus rau ntau cov leeg.

3. Txhim kho qhov yooj yim. Sib sib zog nqus squats txhim kho lub duav mus. Coob leej neeg muab kev ntxhov siab ntau rau lawv lub duav vim yog lub cev tsis zoo, yog li lawv feem ntau xav zaum thiab so. Kev txhim kho ntawm kev hloov pauv hauv cov pob qij txha hauv lub duav yuav pab kho lub cev zoo, txo qhov mob nraub qaum.

4. Pab kom sai sai tshem tawm cov khoom pov tseg ntawm lub cev. Squatting txhim kho cov ntshav thiab lwm yam kua, pab tshem tawm cov khoom pov tseg thiab txhim kho kev xa cov khoom noj tseem ceeb rau txhua lub cev thiab cov ntaub so ntswg.

5. Tsis txhob tua koj lub hauv caug. Ib tsab xov xwm hauv Cov Tshuaj Kho Mob tau hais tias txawm tias qhov tob tshaj plaws squats (thaum squatting) tsis tuaj yeem ua mob rau koj ligaments. Raws li cov kws sau ntawv ntawm txoj kev tshawb fawb tau sau tseg, koj cov pob txha pob txha hloov mus rau kev ntxhov siab txhawm rau tiv nrog qhov hnyav ntxiv hauv tib txoj kev uas cov leeg ua.

Squats ntawm lawv tus kheej tsis ua mob rau koj lub hauv caug, tab sis lawv tuaj yeem ua rau cov teeb meem uas twb muaj lawm. Qhov ntawd yog, yog tias koj tsis qhia tus kws qhia txog kev raug mob hauv lub hauv caug, qhov mob yuav rov zoo dua. Ntxiv rau, muaj txoj hauv kev uas yuav tau txais kev puas tsuaj tshiab, vim tias koj lub cev yuav tsis ua haujlwm li nws yuav tsum tau ua.

Nws tsis yog squats uas muaj teeb meem rau koj lub hauv caug, tab sis cov txheej txheem tsis raug.

Piv txwv li, tsis muaj teeb meem koj yuav tsum tau squat nrog ntau qhov hnyav kom koj lub hauv caug ntev dua koj cov ntiv taw, vim feem ntau lub cev qhov hnyav yog sib npaug rau qhov sib npaug thiab thaum nqa koj yuav tsum thawb koj tus kheej nrog koj lub luj taws yam tsis muaj leaning rau pem hauv ntej. Tsis tas li ntawd, nws yog ib qho tsim nyog yuav tsum tau them nyiaj rau sab nraub qaum. Nws yuav tsum ncaj. Tsis muaj humps nyob rau hauv qis nraub qaum thiab thoracic cheeb tsam: lawv tuaj yeem ua rau raug mob qaum.

6. Pab kom nrawm dua thiab dhia siab dua. Kev tshawb fawb tau pom tias squatting nce qhov nrawm thiab dhia qhov siab ntawm tus neeg ncaws pob. Yog li ntawd, cov kev tawm dag zog no yeej ib txwm suav nrog hauv kev cob qhia ntawm cov kws ncaws pob ncaws pob.

Qhov no tau piav qhia yooj yim heev: squats ua rau peb lub duav muaj zog (tsis yog cov leeg nqaij xwb, tab sis kuj ligaments) thiab ntxiv qhov yooj yim rau peb, uas txhais tau hais tias lub zog tawg ntawm kev dhia nce, cushioning txhim kho thiab, vim li ntawd, kev raug mob thaum dhia raug txo.. Raws li rau kev khiav, nws yog qhov tseeb dua los ua kom qhov nrawm tsis yog vim lub cadence lossis stride dav, tab sis vim yog kev ua haujlwm ntawm lub duav.

7. Txhim kho qhov sib npaug. Raws li peb tau hais, squats yog ib qho kev tawm dag zog uas yog ntuj tsim rau peb lub neej txhua hnub. Cov ceg tawv thiab cov tub ntxhais cov leeg ua rau peb ruaj khov thiab pab tswj kev sib npaug, thiab txhim kho kev sib txuas ntawm lub hlwb thiab cov leeg nqaij, uas pab kom tsis txhob poob. Thiab qhov no yog qhov nce hauv lub sijhawm ntawm kev noj qab haus huv thiab lub neej nquag! Tom qab tag nrho, qhov tsawg dua peb poob thaum laus, thaum cov pob txha tsis muaj zog lawm, qhov teeb meem tsawg dua.