Skwat mobiliti fɔ muv
Profayiri y'eby'okufuna
Ntago Exercises:
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Okuwandikira ku Skwat mobiliti fɔ muv
Skwat mobiliti ɛksɛsayz na dinamik wokɔt we de ɛp fɔ mek yu ebul fɔ chenj, i de mek di mɔsul dɛn we de dɔŋ di bɔdi strɔng, ɛn i de mek di wan ol bɔdi stebul. I fayn fɔ atlet dɛn, pipul dɛn we lɛk fɔ du fitnɛs, ɛn ɛnibɔdi we de luk fɔ mek dɛn bɔdi wok fayn ɛn fɔ mek dɛn gɛt wɛlbɔdi. di wan wan pipul dεm go want fכ du dis εksεsayz fכ mek dεn ebul fכ muv fayn, fכ ridyus di risk fכ injuri, εn fכ mek dεn muv fכ wok fayn fayn wan we dεn de du dεn layf.
Okukubidde ku: Nkugiyigisa Skwat mobiliti fɔ muv
- Smɔl smɔl, put yu bɔdi dɔŋ lɛk se yu sidɔm bak na chia, bɛn na yu ni ɛn hip, ɛn yu de kip yu chɛst es ɔp ɛn yu bak stret.
- As yu de kam dɔŋ, es yu an dɛn bifo yu fɔ mek yu balans, ɛn kɔntinyu fɔ put dɔŋ te yu shɔl dɛn paralel wit di flɔ, ɔ as fa as yu ebul fɔ chenj.
- Hol dis skwatin pozishɔn fɔ sɔm sɛkɔn, pe atɛnshɔn fɔ mek yu bak stret ɛn kip yu ni dɛn layn wit yu fut.
- Push tru yu il fɔ go bak na di say we yu bigin, put yu an dɛn dɔŋ bak na yu sayd dɛn, ɛn ripit di ɛgzampul fɔ di nɔmba we yu want fɔ rips.
Amakulu mu kubiteekamu Skwat mobiliti fɔ muv
- **Wam-Up:** Bifo yu stat di squats, mek shɔ se yu du di rayt wam-up. Dis kin inklud layt kardio lɛk fɔ jok ɔ skip, ɔ dinamik strɛch fɔ rɛdi yu mɔsul ɛn jɔyn dɛn fɔ di ɛgzampul. Kɔmɔn Mistek: If yu skip di wam-ap, i kin mek yu mɔsul dɛn strɛs ɔ yu kin wund we yu de wok.
- **Weight Distribution:** We yu de du squat, sheb yu wet ivin akɔdin to yu fut. Yu fɔ bi so
Skwat mobiliti fɔ muv Ebitala by'omuyigiriza
Mwebale kuteekamu Skwat mobiliti fɔ muv?
Yes, di wan dɛn we de bigin kin rili du di squat mobiliti ɛgzampul. Bɔt i impɔtant fɔ bigin wit gud fɔm ɛn sɔntɛm layt chenj fɔ mek yu nɔ gɛt injuri. Na sɔm advays dɛn ya: 1. Stand wit yu fut we wayd smɔl pas yu hip. 2. Kip yu fut finga dɛn pɔynt smɔl na do. 3. Luk stret bifo ɛn pik wan ples na di wɔl fɔ luk. 4. Kip yu bak stret. 5. Skwat dɔŋ lɛk se yu sidɔm na chia, kip yu ni dɛn oba yu ankles. 6. Push yu wet pan yu il. 7. Tray fɔ mek yu shɔl dɛn paralel to di flɔ. 8. Push tru yu il fo tinap bak op. Mɛmba se i impɔtant fɔ du di ɛgzampul kɔrɛkt wan pas fɔ du am wit ebi ebi wet. As yu de fil fayn wit di muvmɛnt, yu kin bigin fɔ ad wet.
Ki kitiibwa eby'okukozesa omuntu Skwat mobiliti fɔ muv?
- Ovahεd Skwat: Insay dis vεryushכn, yu de ol wan barbεl כ dכmbεl oba yu ed, we de mek di dimand pan yu mobiliti εn stεbiliti bכku.
- Frɔnt Skwat: Dis chenj na fɔ ol di wet bifo yu bɔdi, we kin ɛp fɔ mek yu pozishɔn ɛn muv fayn fayn wan.
- Pistol Squats: Dis na wan leg squat we de rili chalenj yu balans ɛn mobiliti.
- Bulgarian Split Squats: Dis squat vεryushכn involv fכ εlevεt wan leg biεn yu, we de mek di strεch εn mobiliti na di hip fכ di riya leg.
Eby'okukozesa omulungi okugabana n'eby'omanyi Skwat mobiliti fɔ muv?
- Ankle Mobility Drills: Ankle mobiliti na impɔtant tin fɔ mek yu gɛt balans ɛn fɔ mek yu ebul fɔ muv ful rεnj we yu de skwat. Dɛn drɔl ya kin ɛp fɔ mek di ankles dɛn kin ebul fɔ chenj ɛn trɛnk, we kin mek dɛn skwatin fayn ɛn mek di risk fɔ injuri nɔ bɔku.
- Glute Brij: Dis ɛgzampul de mek di glut mɔsul dɛn strɔng, we impɔtant fɔ mek yu skwatin pawaful ɛn stebul. If yu mek dɛn mɔsul dɛn ya gɛt mɔ trɛnk ɛn ebul fɔ bia, yu go ebul fɔ skwatin mɔ ɛn mɔ.
Amagamba ag'ewayogenze Skwat mobiliti fɔ muv
- Barbell Squat ɛksesaiz
- Wokɔt dɛn we de mek di kwadrisɛps strɔng
- Di ɛksesaiz dɛn we dɛn kin du fɔ bil mɔsul dɛn na di shɔl
- Skwat mobiliti trenin
- Barbell wokɔt fɔ leg
- Kwadrisɛps barbɛl skwats
- Thigh toning ɛksesaiz dɛn
- Fɔ tren di bɔdi fɔ gɛt trɛnk we de dɔŋ
- Barbell eksasaiz fɔ skwat mobiliti
- Strɔng trenin fɔ kwadrisɛps ɛn thigh