Kwata Skwat

• Parti ya muntu: Bigeri.
• Empandika: Tutwikeme

Okuwandikira ku Kwata Skwat

Di Kwata Skwat na ɛksesaiz we de na di bɔdi we de dɔŋ we de mek di kwadrisɛps, glut, ɛn hamstring dɛn strɔng mɔ, ɛn i de mek bak di balans ɛn muvmɛnt bɛtɛ. Na fayn wokɔt fɔ di wan dɛn we de bigin ɔ di wan dɛn we gɛt prɔblɛm wit di ni bikɔs i nɔ nid fɔ bɛn yu ni pas fɔ skwat ful wan, we de ridyus di strɛs we pɔsin kin gɛt. Pipul dɛn go want fɔ du am as i de ɛp fɔ mek di wan ol leg trɛnk ɛn pawa, we kin mek di tin dɛn we dɛn kin du ɛvride ɛn di spɔt dɛn we dɛn kin du, bɛtɛ.

Okukubidde ku: Nkugiyigisa Kwata Skwat

• Bigin di eksasaiz bay we yu bɛn yu ni ɛn push yu hip ɛn bɔdi bak lɛk se yu go sidɔm na chia, bɔt na fɔ jɔs put yu bɔdi dɔŋ lɛk wan kwata pan di we aw yu de go dɔŋ.
• Mek shɔ se yu ni dɛn de in layn wit yu fut ɛn nɔ pas yu fut finga dɛn, mek yu bak stret ɛn yu kɔr ɛnjɔy.
• Pɔz fɔ smɔl tɛm na dis kwata skwatin pozishɔn bifo yu push tru yu il fɔ go bak to di stat, tinap pozishɔn.
• Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kip di rayt fɔm ɔlsay.

Amakulu mu kubiteekamu Kwata Skwat

• Kɔrɛkt Muvmɛnt: Wan mistek we yu kin mek na fɔ bɛn frɔm yu wes, we kin mek yu bak strɛs. Bifo dat, yu fɔ bigin di muvmɛnt frɔm yu hip, lɛk se yu de kam sidɔm bak na chia. Kip yu chɛst ɔp ɛn yu bak stret ɔl di tɛm we yu de du di ɛgzampul.
• Dip fɔ di Skwat: As di nem sho, fɔ kwata skwatin, yu fɔ put yu bɔdi dɔŋ wan kwata pan di we nɔmɔ fɔ go dɔŋ. If yu skwatin pasmak ɔ yu nɔ skwatin, dat kin mek di ɛksesaiz nɔ wok fayn ɛn i kin mek yu gɛt injury.
• Knee Position: Kip yu ni dɛn dairekt oba yu ankles we yu de skwat. If yu alaw yu ni fɔ kev insay ɔ push kɔmɔt tumɔs, dat kin mek yu ni wund.
• Tɛknik fɔ Briz: Briz insay as yu de put yu bɔdi dɔŋ

Kwata Skwat Ebitala by'omuyigiriza

Mwebale kuteekamu Kwata Skwat?

Yes, di wan dɛn we de bigin fɔ du di Kwata Skwat ɛgzampul. Na rili big statin point fɔ di wan dɛn we nyu to fitnɛs as i de ɛp fɔ bil lɔwa bɔdi trɛnk ɛn stebiliti. Bɔt i impɔtant fɔ mek shɔ se yu gɛt di rayt fɔm fɔ mek yu nɔ gɛt injuri. I kin fayn fɔ gɛt fitnɛs trena ɔ pɔshɔnal gayd fɔ di fɔs stej fɔ mek shɔ se dɛn de du di ɛgzampul kɔrɛkt wan.

Ki kitiibwa eby'okukozesa omuntu Kwata Skwat?

• Jכmp Kwata Skwat: Dis vεryushכn de ad wan plyometrik εlimεnt to di εksεsayz, usay yu de jomp bכku frכm di kwata skwat posishכn, we de inkrεs di kכdivaskyul εn mכsul εndurans chεlεnj.
• Kwata Skwat wit Rεsistεns Bεnd: Dis vεryushכn involv fכ yuz rεsistεns bεnd rawnd yu thigh כ ankles, we de mek yu glut εn hip mכsul dεm de εngage bכku.
• Barbell Quarter Squat: Dis difrɛns involv fɔ put barbell akɔdin to yu sholda, ad wet to di ɛksɛsayz ɛn inkrisayz di chalenj fɔ yu lɔwa bɔdi mɔsul dɛm.
• Kwata Skwat wit Dɔmbul: Dis chenj involv fɔ ol wan dɔmbɛl na ɛni an we yu de du di kwata skwat, ad mɔ rɛsistɛns ɛn ɛnjɔy yu an ɛn sholda mɔsul dɛn.

Eby'okukozesa omulungi okugabana n'eby'omanyi Kwata Skwat?

• Dεdlift na כda fayn fayn εksεsayz we de kompliment Kwata Skwat biכs dεn de fכkus pan di posita chen mכsul dεm (hamstrings, glutes, εn lכw bכk), we de gi bεlε trεnk divεlכpmεnt we dεn kכmbayn wit di antεriכr chen fכs fכ skwat.
• di kalf rayz kin kompliment Kwata Skwat bak bay we i de mek di lכw leg mכsul dεm strכng, we dεn kin nεgεkt bכku tεm we dεn de du skwat εksεsayz, we de mek di כvala leg trεnk εn stεbiliti bεtε.