1. Wall Squat (Wall Sit): Inokodzera Vanotanga kana avo vane Poor Muscle Endurance
Movement Breakdown: Mira hafu yenhanho kubva pamadziro, tsoka dzako dzakafara-faranuka uye zvigunwe zvakanongedza kunze pakona ye15-30 degree.Sendamira musoro wako, musana, uye matako zvakasimba kumadziro, sokunge wakagara pachigaro.Paunenge uchifema, zvishoma nezvishoma dzikisa muviri wako munzvimbo ye squat, uchiunza mabvi ako kusvika ku90-degree angle.Batanidza musimboti wako uye shandura chiyero chako pazvitsitsinho zvako.Bata nzvimbo iyi kwemasekonzi mashanu usati wasimuka zvishoma nezvishoma.
Benefits: Iri sangano rinopa kuchengetedzwa kwepamusoro uye rinoderedza njodzi yekudonha, kubatsira vanotanga kujairana nekuita boka ravo re gluteal muscle.
2. Lateral Squat (Lateral Lunge): Inokodzera Vanotanga
Movement Breakdown: Tanga munzvimbo yakasikwa yakamira.Tora nhanho kunze neruboshwe kana rutsoka rworudyi, ingangoita 1.5-2 nguva paupamhi hwepfudzi rako.Shifta chiyero chako patsoka iyoyo, uchikotama ibvi rako uye uchisundira chiuno chako kumashure.Rendedzera muviri wako zvishoma mberi uye squat kusvika chidya chako chafanana nepasi.Chengetedza rimwe gumbo rakananga uye ubatisise 5 seconds usati wadzokera kune imwe nzvimbo isina kwayakarerekera.
Benefits: Kufambisa uku kunowedzera kutonga kwako pamusoro pehutano hwemuviri, kushanduka, uye kugadzikana uku uchisimbisa mapoka akasiyana-siyana emhasuru.
3. Sumo Squat (Sumo Deadlift): Inokodzera Vanotanga
Movement Breakdown: Isa tsoka dzako dzakafara kupfuura upamhi hwemafudzi uye shandura zvigunwe zvako kunze.Gadzirisa mabvi ako nezvigunwe zvako, zvakafanana nechimiro chemutsimba wesumo.Ita squat nekusiyana kudiki kubva kune yechinyakare squat, uchibata nzvimbo yakadzikiswa kwemasekonzi 5-10 usati wasimuka zvishoma nezvishoma.
Benefits: Iri sangano rinotarisa glutes uye mukati mehudyu tsandanyama, zvichibatsira mukubvisa masaddlebags uye kuumba inoyevedza buttock contour.
4. Side Kick Squat (Side-Kicking Squat): Inokodzera Vanotanga
Movement Breakdown: Tevera kufamba kumwechete se squat yenguva dzose, asi kana uchisimuka, shandura chikero chako kune rumwe rutsoka rwako rworuboshwe kana rworudyi uye uwedzere gumbo rakatarisana nekunze, uchisimudza kumusoro kuti urove.Alternate gumbo tsika.
Benefits: Pamusoro pekudzidziswa simba, kufamba uku kunosimbisawo basa remoyo, kuchishandura kuita aerobic exercise.
5. Bulgarian Split Squat (Bulgarian Bag Split Squat): Inokodzera Vepakati/Vadzidzi Vepamusoro
Movement Breakdown: Mira nemusana wako wakatarisana nechinhu chekutsigira, chakaita sebhenji kana kabhineti, iyo inenge yakaenzana kureba nemabvi ako.Isa pamusoro perutsoka rumwe parutsigiro nebvi rakakotama zvishoma, chengetedza chimiro chakatwasuka musoro wako wakatarisa kumberi.Exhale paunenge uchidzika zvishoma nezvishoma mu squat nerimwe gumbo, kuchengeta ibvi rako pa90-degree angle.
Benefits: Iyi nhanho inodzidzisa zvakanyanya unilateral gumbo tsandanyama uye inosimbisa hudyu kubatana kuchinjika.
6. Pistol Squat (Rimwe-Legged Squat): Yakakodzera kune vepakati / vepamusoro Practitioners
Movement Breakdown: Sezvinoratidzwa nezita, kufamba uku kunoda kuita squat yakazara pagumbo rimwe.Simudza tsoka imwe kubva pasi uye shandura zvishoma balancoward tsoka yako yakamira.Ita shuwa kuti ibvi rako rakanangana kumberi uye vimba negumbo rako rakamira kuti ukwire pasi uye usimuke zvakare, uchichenjerera kuti usarega ibvi rako richikwira kure mberi.
Benefits: Iri sangano rinopikisa zvakanyanya kuenzana uye kugadzikana kwega, kupa kukurudzira kwakanyanya kumapoka emasumbu emakumbo.
7. Jumping Squat (Squat Jump): Yakakodzera kune vepakati / vepamusoro Practitioners
Movement Breakdown: Shandisa echinyakare squat matekiniki paunenge uchizvidzikisa, asi kana uchisimuka, shandisa gumbo rako simba kusvetuka zvine simba.Paunodzika, pakarepo dzokera kunzvimbo ye squat.Kufamba uku kunoda zvichemo zvepamusoro pamunhu ega ega zvemoyo uye kugadzikana kwekufamba.
Benefits: Mukuwedzera pakusimbisa mapoka emhasuru, kufamba uku kunowedzera basa remwoyo uye kunovandudza kushanda kwemafuta.
Nguva yekutumira: Nov-21-2023