Skwat - Bak

• Parti ya muntu: Bigeri.
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Skwat - Bak

di Skwat - Bak na wan hεli ifektiv lכw bכdi εksεsayz we de fכs tכk to di kכdrisεps, glut, εn hamstring dεm, we i de εngage di kכr εn impruv di כvala trεnk. I fayn fɔ ɛnibɔdi, frɔm di wan dɛn we de bigin fɔ du am to di wan dɛn we lɛk fɔ du fitnɛs we dɔn go bifo, bikɔs i nɔ izi fɔ ajɔst bay di wet we dɛn yuz. di wan dεm kin pik dis εksεsayz fכ in abiliti fכ εnhans di leg pawa, impruv bεlε εn muvmεnt, εn kכntribyut fכ bεtε fכnshכnal muvmεnt dεm na ɛvride layf.

Okukubidde ku: Nkugiyigisa Skwat - Bak

• Inhal, bres yu kɔr ɛn bɛn yu ni dɛn smɔl smɔl fɔ mek yu bɔdi go dɔŋ lɛk se yu sidɔm bak na chia, kip yu chɛst ɔp ɛn yu bak stret.
• Kɔntinyu fɔ put dɔŋ te yu shɔl dɛn paralel to di flɔ, mek shɔ se yu ni dɛn de layn wit yu fut dɛn ɛn nɔ go pas yu fut finga dɛn.
• Exhale as yu de push tru yu il fɔ rayz yu bɔdi bak to di stat pozishɔn, kip yu kɔr ɛnjɔy ɔl di muvmɛnt.
• Ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit, ɛn mek shɔ se yu kɔntinyu fɔ gɛt di rayt fɔm ɔlsay.

Amakulu mu kubiteekamu Skwat - Bak

• Dip Dip: Wan mistek we kɔmɔn na fɔ nɔ go dip inof. Aim fɔ put yu bɔdi dɔŋ te yu shɔl dɛn at ɔl paralel to di flɔ. Dis ful rεnj כf muvmεnt go εngage yu כl lכw bכdi εn kכr.
• Nɔ Kɔlaps Knee: Tek tɛm mek yu nɔ mek yu ni dɛn go insay. Dɛn fɔ de na layn wit yu fut ɔl di tɛm we yu de muv. Dis go ɛp fɔ mek yu nɔ wund ɛn mek shɔ se yu de ɛnjɔy di rayt mɔsul dɛn.
• Engage Your Core: Kip yu kor engage truutout di entire muvment. Dis go ɛp fɔ mek yu bɔdi stebul ɛn protɛkt yu lɔwa bak.
• Wom-Ap: Bifo yu du di squat, mek shɔ se yu wam yu bɔdi fayn fayn wan, mɔ yu leg ɛn kɔr mɔsul dɛn. Dis

Skwat - Bak Ebitala by'omuyigiriza

Mwebale kuteekamu Skwat - Bak?

Yes, di wan dεm we de bigin kin du di Squat - Back εksεsayz, bכt i impɔtant fכ stat wit layt wet εn fכkus fכ pafεkt di fכm bifo yu inkrεs di wet sכmtεm. I fayn bak fɔ mek trena ɔ pɔsin we gɛt ɛkspiriɛns gayd yu fɔs fɔ mek shɔ se yu de du am kɔrɛkt wan ɛn sef wan. If yu nɔ fɔm di rayt we, dat kin mek yu gɛt injury.

Ki kitiibwa eby'okukozesa omuntu Skwat - Bak?

• Front Squat: Insay dis vεryushכn, dεn de put di barbell na di fכnt pan yu sכlda dεm, we de shift di fכs mכr pan di kwads εn כp bak.
• Ovahεd Skwat: Dis skwat vεryushכn de mek yu fכ ol barbεl ovahεd we yu de skwat, we de mek di dimand pan yu kכr εn sכlda stεbiliti go כp.
• Zercher Squat: Na ya, dɛn kin ol di barbell na di kruk na yu ɛlbow, we kin ɛp fɔ mek yu pozishɔn fayn ɛn tɔch yu kɔr ɛn lɔwa bak.
• Bɔks Skwat: Dis chenj na fɔ skwatin dɔŋ to bɔks ɔ bɛnch ɛn afta dat yu tinap bak ɔp, we kin ɛp yu fɔ pe atɛnshɔn pan fɔm ɛn dip.

Eby'okukozesa omulungi okugabana n'eby'omanyi Skwat - Bak?

• di dεdlift dεm de wok fayn bak wit Skwats - Bak biכs dεn de fכkus pan di posita chen, inklud di lכw bכk, glut, εn hamstring dεm, we de gi wan kכmprεhεnsiv lכw bכdi wokaut we dεn kכmbayn wit skwat.
• stεp-ap kin εnhans di bεnεfit dεm fכ Squats - Back bak bay we dεn de tכk bכt di kwads, glutes, εn hamstring dεm, bכt wit ad εnfaz pan yunilateral trεnk, we de εp fכ kכrekt eni imbalans bitwin di lεft εn rayt sayd na di bכdi.