Skwat yu
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Skwat yu
di Skwat na wan kכmprεhεnsiv lכw bכdi εksεsayz we de tכk bכt di kכl mכsul grup dεm lεk di kכdrisεps, di hamstring dεm, εn di glut dεm, we i de εngage di kכr bak. Dis ɛgzampul fayn fɔ pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ ple to di wan dɛn we dɔn go bifo, bikɔs ɔf in skel intɛnsity ɛn fɔm difrɛns. If yu put skwatin insay yu wokɔt rutin, i kin ɛp fɔ mek yu gɛt trɛnk, fɔ mek yu balans ɛn muv fayn, ɛn fɔ mek yu bɔdi wok fayn ɛn fɔ mek yu gɛt fitnɛs.
Okukubidde ku: Nkugiyigisa Skwat yu
- Bɛnd yu ni dɛn smɔl smɔl ɛn put yu bɔdi dɔŋ lɛk se yu de kam sidɔm 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 ɔ ɔlmost paralel to di flɔ, dis na di skwatin pozishɔn.
- Stɔp fɔ smɔl tɛm na di skwatin pozishɔn, dɔn push tru yu il fɔ rayz bak ɔp to di say we yu bigin.
- Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit we yu de kip di rayt fɔm.
Amakulu mu kubiteekamu Skwat yu
- **Avoid Knee Overextension:** Wan kɔmɔn mistek na fɔ ɛkstɛnd di ni tu fa fɔ go bifo, pas di fut finga dɛm. Dis kin put prɛshɔn pan di ni dɛn we nɔ nid ɛn mek dɛn wund. Bifo dat, mek shɔ se yu ni dɛn de alaynɛd wit yu fut dɛn we yu de skwatin.
- **Dip fɔ Skwat:** Aim fɔ dip skwatin usay yu hip dɛn de go dɔŋ yu ni. Bɔt nɔ kɔmprɔmis pan fɔm ɔ sef fɔ mek yu ebul fɔ du dis. If yu nɔ ebul fɔ skwatin da dip de we yu nɔ lɔs fɔm, i bɛtɛ fɔ mek yu skwat shalo.
- **Breathing Technique:** Yu breathing technique kin rili inflɔws yu pefɔmɛns. Inhal as yu de put yu bɔdi dɔŋ ɛn blo as yu de push yusɛf bak ɔp
Skwat yu Ebitala by'omuyigiriza
Mwebale kuteekamu Skwat yu?
Yɛs, di wan dɛn we de bigin fɔ du di skwatin ɛgzampul kin rili du. Skwat na fawndeshɔn muvmɛnt we kin ɛp fɔ bil lɔwa bɔdi trɛnk ɛn stebiliti. Bɔt i impɔtant fɔ mek di wan dɛn we de bigin fɔ stat wit di rayt fɔm fɔ mek dɛn nɔ gɛt injuri. Dis kin inklud fɔ bigin wit bɔdi wet skwatin bifo yu ad wet. I kin fayn bak fɔ mek pɔsin we de tren yu ɔ pɔsin we sabi du ɛksɛsayz chɛk yu fɔm.
Ki kitiibwa eby'okukozesa omuntu Skwat yu?
- Sumo Squat: Insay dis vεryushכn, yu de posishכn yu fut dεm we wayd pas hip-width apat, wit yu fut finga dεm we de pכynt aut, bifo yu squat dכn.
- Jump Squat: Dis na mɔ dinamik vɛshɔn usay yu de jomp eksplɔziv as yu de kam ɔp frɔm di skwat.
- Pistol Squat: Dis na advans variation we yu de du squat pan wan leg wit di oda leg we yu extend stret out fo front of yu.
- Front Squat: Insay dis vεryushכn, yu de ol wan barbell bifo yu bכdi we yu sholda ayt we yu de du squat.
Eby'okukozesa omulungi okugabana n'eby'omanyi Skwat yu?
- di dεdlift dεn de kompliment di skwat bay we dεn de tכk di posita chen mכsul dεm lεk di hamstring dεm εn di glut dεm, we dεn de yuz fכ skwatin bכt nכto as di praymar muv dεm, so dat de mek sכh se bεlε trεnk divεlכpmεnt na di lכw bכdi.
- di kalf rayz kin supliment squat bay we yu de fכkus pan di lכw leg mכsul dεm, patikyuכl di gastrocnemius εn soleus, we dεn kin כvlכs bכku tεm we dεn de squat, we de εp fכ εnhans di כvala leg trεnk εn stεbiliti.
Amagamba ag'ewayogenze Skwat yu
- Bɔdi wet Skwat ɛksɛsayz
- Ɛksesaiz dɛn we de mek di kwadrisɛps strɔng
- Thighs wokɔt fɔ wok
- Wokɔt na os fɔ di thighs
- Skwatin fɔ mek yu gɛt mɔsul dɛn
- Bɔdi wɛt ɛksesaiz fɔ kwadrisɛps
- Wokɔt na di bɔdi we de dɔŋ
- Fitnes rutin fɔ di thighs
- Kwadrisɛps wokɔt na os
- Skwat ɛksɛsayz fɔ mek yu leg strɔng