Quarter Squat ƒe Ƒuƒoƒo

• Kehaos: Lɛkpɛkpɛsii.
• Varustus: Barbell - ammifoɔlorm.

Sissejuhatus Quarter Squat ƒe Ƒuƒoƒo

Quarter Squat nye kamedede si wowɔna le ŋutilã ƒe akpa si le anyime si doa ŋusẽ akɔta, akɔta, kple akɔtaƒuwo koŋ, eye wònaa dadasɔ kple ʋuʋu hã nyona ɖe edzi. Enye kamedede nyui aɖe na gɔmedzelawo alo ame ɖekaɖeka siwo ŋu klonyawo le elabena mehiã klo ƒe bɔbɔ boo o wu akɔtadzesi blibo, si ɖea teteɖeanyi si ate ŋu ado mo ɖa dzi kpɔtɔna. Amewo adi be yewoawɔe elabena enaa afɔ ƒe ŋusẽ kple ŋusẽ bliboa nyona ɖe edzi, si ate ŋu ana gbesiagbedɔwo kple kamedefefewo nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Quarter Squat ƒe Ƒuƒoƒo

• Dze kamededea gɔme to wò klowo bɔbɔ kple wò akɔta kple akɔta tutu ɖe megbe abe ɖe nèle zikpui dzi ene, gake ɖeko nàɖiɖi wò ŋutilã ɖe anyi abe mɔa ƒe akpa enelia ene.
• Kpɔ egbɔ be wò klowo sɔ kple wò afɔwo eye mègato wò afɔbidɛwo ŋu o, si ana wò akɔta nanɔ dzɔdzɔe eye wò nu vevi nanɔ dɔ wɔm.
• Tsɔ vie le ƒoƒo ƒe nɔnɔme sia si nye enelia me hafi nàtu wò afɔkpodziwo me be nàtrɔ ayi nɔnɔme si nèdze egɔme, si nèle tsitre ɖo la me.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Quarter Squat ƒe Ƒuƒoƒo

• Ʋuʋu Nyuie: Vodada si bɔ enye be nàbɔbɔ tso akɔta, si ate ŋu ana wò akɔta nate ɖe dzi. Ke boŋ ele be nàdze ʋuʋua gɔme tso wò akɔta, abe ɖe nèle be yeaganɔ zikpui dzi ene. Na wò akɔta nanɔ dzi eye wò akɔta nanɔ dzɔdzɔe le kamededea katã me.
• Anyigba ƒe Goglome: Abe alesi ŋkɔa ɖee fia ene la, abɔbɔ ƒe akpa enelia bia be nàɖiɖi wò ŋutilã ɖe anyi le mɔa ƒe akpa enelia ko. Ne èbɔbɔ ɖe anyi fũ alo ne èbɔbɔ nɔ anyi fũu akpa la, ate ŋu aɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ eye wòate ŋu ana ame naxɔ abi.
• Klo ƒe Nɔnɔme: Na wò klowo nanɔ wò afɔkpodziwo dzi tẽ ne èle bɔbɔm. Ne èɖe mɔ wò klowo ge ɖe eme alo tu ɖe eme akpa la, ate ŋu ana nàxɔ abi le klo ŋu.
• Yagbɔgbɔmɔnu: Gbugbɔ gbɔgbɔ ne èle wò ŋutilã ɖiɖim

Quarter Squat ƒe Ƒuƒoƒo KKK

Kas algajad saavad teha Quarter Squat ƒe Ƒuƒoƒo?

Ẽ, gɔmedzelawo ate ŋu awɔ Quarter Squat kamededea. Le nyateƒe me la, enye gɔmedzedze nyui aɖe na amesiwo nye ame yeyewo le kamedede me elabena ekpena ɖe ame ŋu be wòatu ŋutilã ƒe ŋusẽ kple liƒo si le anyime ɖo. Ke hã, ele vevie be nàkpɔ egbɔ be nɔnɔmea sɔ be nàƒo asa na abixɔxɔ. Ate ŋu aɖe vi be kamedede ƒe hehenala alo mɔfiala bibi aɖe nanɔ ame si le kamededea ƒe akpa gbãtɔwo me be wòakpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Quarter Squat ƒe Ƒuƒoƒo?

• Jumping Quarter Squat: Tɔtrɔ sia naa plyometric element aɖe kpena ɖe kamededea ŋu, afisi nèti kpo tso quarter squat ƒe nɔnɔme me le bɔmb me, si wɔnɛ be dzitodzito kple lãmekawo ƒe dzidodo ƒe kuxia dzina ɖe edzi.
• Quarter Squat with Resistance Band: Tɔtrɔ sia bia be nàzã tsitretsiɖeŋu ƒe kaƒomɔ̃ aƒo xlã wò ata alo afɔkpodzi, si ana wò akɔta kple akɔta ƒe lãmekawo nawɔ dɔ ɖe edzi.
• Barbell Quarter Squat: Tɔtrɔ sia bia be nàtsɔ barbell aɖo wò abɔta, atsɔ kpekpeme akpe ɖe kamededea ŋu eye nàdzi kuxi si le wò ŋutilã ƒe akpa si le ete ŋu ɖe edzi.
• Quarter Squat with Dumbbells: Tɔtrɔ sia bia be nàlé dumbbell ɖe asi ɖesiaɖe me esime nèle quarter squat wɔm, si ana tsitretsitsi geɖe nanɔ eŋu eye wòana wò alɔ kple abɔta ƒe lãmekawo nawɔ dɔ.

Millised on head täiendavad harjutused Quarter Squat ƒe Ƒuƒoƒo?

• Deadlifts nye kamedede nyui bubu si kpena ɖe Quarter Squats ŋu elabena woƒe susu nɔa megbe kɔsɔkɔsɔ ƒe lãmekawo (hamstrings, glutes, kple akɔta ƒe akpa si le anyime) ŋu, si naa ŋusẽ ƒe tsitsi si da sɔ ne wotsɔe kpe ɖe squats ƒe ŋgɔgbe kɔsɔkɔsɔ ƒe susu ŋu.
• Nyitsuwo nyinyi ate ŋu akpe ɖe Quarter Squats hã ŋu to ŋusẽdodo afɔ ƒe lãmeka siwo le ete, siwo dzi woŋea aɖaba ƒua dzi zi geɖe le squat kamededewo me, si ana afɔ ƒe ŋusẽ kple liƒo bliboa nanyo ɖe edzi.