Akawanda Akasiyana Squat Techniques

1. Traditional Bodyweight Squats: Aya ndiwo maitiro ekutanga anosanganisira kuderedza muviri wako nekukotamisa mabvi ako uye chiuno, uchishandisa uremu hwemuviri wako chete sekudzivirira.

2. Goblet Squats: Mukusiyana uku, dumbbell kana kettlebell inobatwa pedyo nebhokisi, iyo inobatsira kuchengetedza fomu yakakodzera uye inobatanidza misumbu yepakati zvakanyanya.

3. Barbell Back Squats: Iyi mhando ye squat inosanganisira kuisa barbell pamusana wako wepamusoro, shure kwemutsipa, uye kuita squats nehuremu hwakawedzerwa.Inotarisa mhasuru dzemakumbo makuru uye inobatsira kuvaka simba rose.

4. Front Squats: Zvakafanana nebarbell back squats, asi barbell inobatwa pamberi pemuviri, ichizorora pacollarbone nemapfudzi.Iyi mutsauko inoisa zvakanyanya kukoshesa pane quadriceps uye inoda yakakura musimboti activation.

5. Bhokisi Squats: Izvi zvinosanganisira kugara shure pabhokisi kana bhenji uye ipapo kumira zvakare, izvo zvinogona kubatsira kuvandudza squat unyanzvi uye simba.Kureba kwebhokisi kunotarisa kudzika kwe squat.

6. Piston Squats: Iyo inozivikanwawo semakumbo emakumbo emakumbo, izvi zvinosanganisira kuita squats pane rimwe gumbo panguva, izvo zvinopikisa kuenzana uye kugadzikana paunenge uchitarisa gumbo rimwe nerimwe.

7. Sumo Squats: Muiyi misiyano yakafara, tsoka dzakaiswa zvakafara kupfuura upamhi hwemapfudzi zvakaparadzana, nezvigunwe zvakanongedza kunze.Iyi squat inosimbisa zvidya zvemukati uye glutes apo ichideredza kushungurudzika pamabvi.

8. Bulgarian Split Squats: Ichi chiitwa cheunilateral apo tsoka imwe inoiswa panzvimbo yakasimudzwa kumashure kwako iwe uchiita senge lunge-sekufamba neimwe tsoka.Inobatsira kukudziridza simba remakumbo uye kuenzanisa.

9. Jump Squats: Kuwedzera kushanduka, kusvetuka squats kunosanganisira kuputika kusvetuka kumusoro kubva panzvimbo ye squat, kubatanidza mhasuru dzemakumbo nekuvandudza simba uye mitambo.

10. Misa Squats: Mukusiyana uku, kumbomira kupfupi kunotorwa pazasi pe squat isati yakwira.Izvi zvinogona kuwedzera kushushikana kwetsandanyama uye kuvandudza simba mumasumbu emuviri wepasi.

Imwe neimwe yeiyi squat misiyano inopa yakasarudzika mabhenefiti uye inogona kuiswa mune yakanyatso kutenderera chirongwa chekudzidzisa kunongedza zvakasiyana-siyana zvepasi simba remuviri, simba, uye kutsungirira.