ful Zercher Skwat we dɛn kɔl
Profayiri y'eby'okufuna
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Okuwandikira ku ful Zercher Skwat we dɛn kɔl
di ful Zercher Squat na wan komprehensiv lכw bכdi εksεsayz we de tכk to di kwadriseps, hamstrings, glutes, εn kכr, we i de impruv bεlε εn kכdכnayshכn bak. Dis ɛgzampul fayn fɔ pipul dɛn we lɛk fɔ fitnɛs pan ɔl di lɛvul dɛn, frɔm di wan dɛn we de bigin fɔ du am to di wan dɛn we dɔn go bifo, we de luk fɔ mek dɛn bɔdi we de dɔŋ ɛn dɛn kɔr strɔng. Wan wan pipul kin disayd fɔ put di Zercher Squat insay dɛn wokɔt rutin fɔ in ebul fɔ ɛp fɔ mek di mɔsul dɛn strɔng, fɔ mek dɛn tinap fayn, ɛn fɔ mek dɛn bɔdi wok fayn.
Okukubidde ku: Nkugiyigisa ful Zercher Skwat we dɛn kɔl
- Lift di bar kɔmɔt na di rɛk bay we yu stret yu leg dɛn, step bak fɔ klia di rɛk, dɔn yu put yu fut dɛn apat lɛk yu sholda wit yu fut finga dɛn we yu pɔynt smɔl na do.
- Bigin di skwatin bay we yu push yu hip bak ɛn bɛn yu ni, kip yu chɛst ɔp ɛn yu bak stret, dɔŋ te yu hip dɛn de dɔŋ yu ni.
- Sɔm smɔl smɔl na di bɔt ɔf di skwatin, dɔn push tru yu il fɔ drɛb yusɛf bak ɔp to di say we yu bigin, kip di bar kredul na yu ɛlbo dɛn ɔl di tɛm we yu de muv.
- Ripit di eksasaiz fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kɔntinyu fɔ gɛt gud fɔm ɔlsay na ɛni rep.
Amakulu mu kubiteekamu ful Zercher Skwat we dɛn kɔl
- Kɔntrol Muvmɛnt: Dɛn fɔ du di Zercher Squat di we we dɛn kin kɔntrol. Lɔs yu bɔdi smɔl smɔl, kip di wet na yu il, te yu shɔl dɛn paralel wit di grɔn. Dɔn push bak ɔp to di say we yu bigin. If yu rɔsh di muvmɛnt ɔ yuz di mɔmɛnt pas fɔ yuz di mɔsul trɛnk, dat kin mek yu nɔ fɔm fayn ɛn yu kin gɛt injury.
- Di we aw yu de blo: Fɔ blo fayn fayn wan impɔtant fɔ ɛni ɛksesaiz we yu de du fɔ lif wet, ivin di Zercher Squat. Inhal as yu de put yu bɔdi dɔŋ, ɛn blo as yu de push bak ɔp. We yu ol yu briz, i kin mek yu ed ed ɔ yu kin fɔdɔm
ful Zercher Skwat we dɛn kɔl Ebitala by'omuyigiriza
Mwebale kuteekamu ful Zercher Skwat we dɛn kɔl?
Yes, di wan dɛn we de bigin kin du di Zercher Squat ɛgzampul, bɔt i impɔtant fɔ bigin wit layt wet ɔ ivin jɔs yuz dɛn bɔdi wet fɔ mek di fɔm rayt. Di Zercher Squat na kɔmpleks ɛgzampul we de involv bɔku mɔsul dɛn ɛn i nid fɔ gɛt gud fɔm fɔ mek yu nɔ gɛt injury. I fayn fɔ gɛt trena ɔ pɔsin we gɛt ɛkspiriɛns fɔ gayd dɛn fɔs. As dɛn de strɔng ɛn fil fayn wit di fɔm, dɛn kin ebul fɔ mek di wet go ɔp smɔl smɔl.
Ki kitiibwa eby'okukozesa omuntu ful Zercher Skwat we dɛn kɔl?
- Zercher Box Squat: Dis vεryushכn involv fכ sidon bak pan bכks כ bεnch na di bכtכm pan di squat, we kin εp fכ impruv fכm εn tכk di glut εn hamstring dεm mכr ifektiv.
- Zercher Split Squat: Dis vεryushכn involv fכ du di squat wit wan leg fכ go bifo, we sכm kayn we lεk lכng, we kin εp fכ bεlε bεlε εn tכk to εvri leg wan wan.
- Zercher Reverse Lunge: Dis vεryushכn involv fכ stεp bak insay wan lכng insted fכ skwatin, we kin εp fכ tכk di glut dεm εn di hamstring dεm mכr ifektiv.
- Zercher Goblet Squat: Dis vεryushכn involv fכ ol ketul bεl כ dכmbεl na di kruk dεm na yu εlbo, we kin bi mכr kɔmfyut opshכn
Eby'okukozesa omulungi okugabana n'eby'omanyi ful Zercher Skwat we dɛn kɔl?
- Dedlifts kompliment Zercher Squats bay we yu de target di posita chen, patikula di glutes en hamstrings, we de ep fכ balans di trεnk na yu lכw bכdi εn impruv yu כvala squatting pawa.
- Lɔng na big addɛshɔn to wan Zercher Squat rutin bikɔs i de ɛp fɔ impɔtant balans ɛn yunilatɛral trɛnk, we kin ɛp yu ɔl squat fɔm ɛn stebiliti, mɔ we yu de du di Zercher Squat.
Amagamba ag'ewayogenze ful Zercher Skwat we dɛn kɔl
- Zercher Squat wokɔt fɔ wok
- Barbell eksasaiz fɔ di shɔl
- Ɛksesaiz dɛn we de mek di kwadrisɛps strɔng
- Ful Zercher Squat teknik we yu de yuz
- Barbell Zercher we de skwat
- Kwadrisɛps wokɔt wit barbɛl
- Ɛksesaiz fɔ bil thigh
- Ful Zercher Squat gayd fɔ yu
- Zercher Squat fɔ di mɔsul dɛn na di leg
- Zercher Squat barbell wokɔt fɔ wok