Noma ubani othathe isibalo sakhe ngenkuthalo, uzama ukwenza konke okusemandleni akhe, ukuze asebenzise amandla amaningi futhi ngokushesha alahlekelwe isisindo. Kule ndaba, umbuzo wokuthi zingaki amakholori ashisa lapho ama-squats ethandwa kakhulu athandwa kakhulu. Lokhu kungenye yezindlela ezithandwayo kakhulu, ezitholakala ekhaya nasezivocavoca. Abesifazane abaningi bayayisebenzisa nsuku zonke ukuze bagcine imilomo yamathambo namathanga adonsela phambili.
Mangaki amakhilogremu enza ama-squats ashise?
Njengamanje, ososayensi abakutholanga ifomu eliqondile elizosivumela ukuba sibone ukusetshenziswa kwekhalori kuma squats. Lokhu kunengqiqo, ngoba ukuxosha yedwa ngeke kube nomphumela omuhle kunoma iyiphi indlela - kungcono ukuwafaka ekuqeqeshweni okuyinkimbinkimbi ukuze ungathinteli iqembu elilodwa elizimele lemisipha, kodwa ngokushesha.
Ukufunda umbuzo wokuthi zingaki amakhilogremu asetshenziselwa ukugcoba, ungathola izibalo ezihlukahlukene. Ukucabangela ama-squats njengengxenye yezokuzivocavoca, ungakwazi ukubala ukuthi ngokuya ngesisindo nesisindo sokuqala, ukusetshenziswa kwamandla kuzoba kusuka ku 250 kuya ku-350 kcal ngehora. Okusho ukuthi, ukuchitha imizuzu engu-10, uzochitha isilinganiso esingaba ngu-50 kcal. Lesi sibalo kulula ukwandisa: vele uqoke ama-dumbbells anesisindo esingu-1.5-2 kg, futhi ukusetshenziswa kwamakhilori kuzoba ngamakhilomitha angama-60 emaminithi angu-10.
Kungani ama-squats abalulekile ekulahlekelweni kwesisindo?
Izikwele, ngaphezu kokushisa okwesikhashana kwama-khalori, kusiza ekwakheni isisindo somzimba endaweni yamafutha. Umzimba we-muscle ngokwawo uvutha amakholori amaningi ngesikhathi sokuphila kunamafutha, futhi imisipha emzimbeni wakho, ngokushesha amafutha abekayo azoqedwa. Ngakho-ke kubaluleke kakhulu ukufaka ukuhlala kwi-workouts yakho. Ngaphezu kwalokho, lokhu kuvivinywa kungenye yezindlela ezingcono kakhulu zokulondoloza ithoni lamadokodo nokuthuthukisa ukuma kwawo.