Skwat we gɛt wet

• Parti ya muntu: Maatee fa daa., Bigeri.
• Empandika: TransletedTextWeights
• amagezi agakubya: Gluteus Maximus, Quadriceps
• amagezi ag'omusa: Adductor Magnus, Soleus

Okuwandikira ku Skwat we gɛt wet

di Weighted Squat na pawaful εksεsayz we dεn mek fכ strכng εn tכn di lכw bכdi, patikyular di kwadriseps, hamstring dεm, εn glut dεm, pan כl we i de impruv di kכr stebiliti εn כvala bεlε. Dis ɛgzampul fayn fɔ ɛnibɔdi pan ɔl di fitnɛs lɛvɛl dɛn, frɔm di wan dɛn we de bigin fɔ ple to di wan dɛn we dɔn go bifo, bikɔs dɛn kin ajɔst di wet akɔdin to in trɛnk ɛn kapasiti. Pipul dɛn kin want fɔ put Weighted Squats insay dɛn wokɔt rutin fɔ di ebul we i ebul fɔ mek di mɔsul dɛn gro fayn, fɔ mek dɛn ebul fɔ muv fayn, ɛn fɔ mek dɛn ebul fɔ du atletik.

Okukubidde ku: Nkugiyigisa Skwat we gɛt wet

• Inhal as yu de bɛn yu ni dɛn smɔl smɔl ɛn put yu bɔdi dɔŋ lɛk se yu sidɔm bak na chia, kip yu chɛst tinap ɛn yu ni dɛn de oba yu fut finga dɛn.
• Kɔntinyu fɔ put yusɛf dɔŋ te yu shɔl dɛn paralel to di flɔ, mek shɔ se yu bak de stret ɔl di tɛm we yu de muv.
• Exhale as yu de push tru yu il fɔ rayz yu bɔdi bak to di say we yu bigin, stret yu leg bɔt nɔ lɔk yu ni.
• Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kip di rayt fɔm ɔlsay na di ɛgzampul.

Amakulu mu kubiteekamu Skwat we gɛt wet

• Dip fɔ Skwat: Aym fɔ put yu bɔdi dɔŋ te yu shɔl dɛn at ɔl paralel to di flɔ. Dis na di optimal dip fɔ wan squat. Bɔt nɔ fos yusɛf fɔ skwatin dip if i nɔ fayn ɔ if yu nɔ ebul fɔ kip di rayt fɔm, bikɔs dis kin mek yu gɛt injury na yu ni ɛn bak.
• We yu de sheb di wet: We yu de du weit skwat, di wet fɔ sheb ivin akɔdin to yu fut. Nɔ ledɔm pan yu fut ɔ il, bikɔs dis kin mek yu nɔ balans ɛn mek yu ni dɛn strɛs we yu nɔ nid.
• Yuz Wet: Start wit layt wet ɛn smɔl smɔl i go ɔp as yu trɛnk de go bifo. If yu es tu ebi tu kwik, dat kin mek yu nɔ gɛt fayn fɔm ɛn yu kin gɛt injury.

Skwat we gɛt wet Ebitala by'omuyigiriza

Mwebale kuteekamu Skwat we gɛt wet?

Yɛs, di wan dɛn we de bigin fɔ du di Weighted Squat ɛgzampul. Bɔt i impɔtant fɔ bigin wit wet we pɔsin kin ebul fɔ kɔntrol ɛn we nɔ tu ebi. I impɔtant bak fɔ lan di kɔrɛkt fɔm fɔ mek yu nɔ gɛt injury. Di wan dɛn we de bigin kin want fɔ bigin wit bɔdi wet skwatin bifo dɛn go bifo to weit skwatin. Jɔs lɛk ɛni nyu ɛksesaiz, i fayn fɔ aks pɔsin we sabi bɔt fitnɛs fɔ advays fɔ mek shɔ se dɛn de du di ɛgzampul kɔrɛkt wan.

Ki kitiibwa eby'okukozesa omuntu Skwat we gɛt wet?

• Goblet Squat: Insay dis vεryushכn, yu de ol ketul bεl כ dכmbεl nia yu chεst we yu de du di squat.
• Ovahεd Skwat: Na ya, dεn de ol di wet oba di ed wit di an dεm we dεn fulכp כlsay na di כl muvmεnt.
• Zercher Squat: Dis squat vεryushכn involv fכ ol di wet na di krok na yu εlbo, klos to yu chεst.
• Bulgarian Split Squat: Dis unilateral exercise nid fɔ es wan leg biɛn yu pan bɛnch ɔ bɔks, we yu de ol di wet na yu an ɔ na yu sholda.

Eby'okukozesa omulungi okugabana n'eby'omanyi Skwat we gɛt wet?

• di dεdlift de kompliment weit skwat biכs dεn de tכk bכt di posita chen, inklud di hamstring dεm, glut dεm, εn lכw bכk, we implεnt fכ impruv di squat trεnk εn stεbiliti.
• di kכlf rayz na big adishכn to weit skwat as dεn de fכkus pan di lכw leg mכsul dεm, patikyular di gastrocnemius εn soleus, we de ple implεnt rol fכ mεnten bεlε εn stεbiliti di tεm we di squat muvmεnt de.