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Skwat yu

Profayiri y'eby'okufuna

Parti ya muntuMbili
EmpandikaNuwolikoliya lomobwoya
amagezi agakubyaGluteus Maximus, Quadriceps
amagezi ag'omusaAdductor Magnus, Soleus
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Tekamu akatale mu kusolo lwo!

Okuwandikira ku Skwat yu

di skwat na komprεhnsiv lכw bכdi εksεsayz we de fכs tכk to di kכdrisεps, hamstring dεm, εn gluteal mכsul dεm, bכt i de εngage di kכr εn i de mek bεlε bεlε. I fayn fɔ wan wan pipul dɛn na ɔl di fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, bikɔs ɔf di difrɛn difrɛn chenj dɛn ɛn di prɔgrɛs dɛn we de. Pipul dεm go want fכ du skwat as dεn nכ de כnli bil trεnk εn mכsul, bכt dεn de promuot fכ muv, εnhans fכnshכnal fitnεs, εn kכntribyut to כvala bכdi kכmכshכn.

Okukubidde ku: Nkugiyigisa Skwat yu

  • Bɛn yu ni dɛn smɔl smɔl ɛn put yu bɔdi dɔŋ lɛk se yu sidɔm bak na chia, kip yu bak stret ɛn yu chɛst es ɔp.
  • Kɔntinyu fɔ put dɔŋ te yu shɔl dɛn paralel wit di flɔ, mek shɔ se yu ni dɛn alaynɛd ​​wit yu fut dɛn ɛn nɔ pas yu fut finga dɛn.
  • Stɔp na di bɔt ɔf di skwatin, dɔn push tru yu il fɔ mek yu rayz bak smɔl smɔl te yu rich usay yu bigin.
  • Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kip yu kɔr ɛnjɔy ɔl di wan ol ɛgzampul.

Amakulu mu kubiteekamu Skwat yu

  • **Wam Up:** Bifo yu stat fɔ skwatin, mek shɔ se yu wam yusɛf fayn fayn wan. Dis kin ɛp fɔ rɛdi yu mɔsul dɛn fɔ di ɛksesaiz ɛn fɔ mek yu nɔ gɛt bɔku bɔku injury. Wan gud wam-ap kin inklud sɔm layt kardio, lɛk fɔ jog ɔ jomp jak, dɔn sɔm dinamik strɛch.
  • **Breathing Technique:** Brith in as yu de lower yu bodi, en brith out as yu de push bak op. Dis go ɛp fɔ mek yu blɔd prɛshɔn nɔ chenj. If yu ol yu briz we yu de skwatin, dat kin mek yu blɔd prɛshɔn go ɔp kwik kwik wan.
  • **Dip fכ Skwat:** Aim fכ lכs yu bכdi te yu thigh dεm at least paralel

Skwat yu Ebitala by'omuyigiriza

Mwebale kuteekamu Skwat yu?

Absolutli, beginners kin definitely du squat eksasaiz. Bɔt i impɔtant fɔ bigin wit di kɔrɛkt fɔm fɔ avɔyd ɛnitin we go apin to yu. Yu kin want fɔ bigin wit bɔdi wet skwatin bifo yu ad ɛni wet. If yu nɔ shɔ bɔt di kɔrɛkt fɔm, i kin fayn fɔ wok wit trena ɔ tek fitnɛs klas fɔ mek shɔ se yu de du di ɛgzampul kɔrɛkt wan. Mɛmba ɔltɛm fɔ wam yusɛf bifo yu bigin ɛni ɛksesaiz ɛn lisin to yu bɔdi fɔ mek yu nɔ tray pasmak.

Ki kitiibwa eby'okukozesa omuntu Skwat yu?

  • Goblet Squats: Insay dis squat variation, yu de ol kettlebell ɔ dumbbell klos to yu chɛst, we kin ɛp fɔ mek yu fɔm bɛtɛ ɛn ɛnjɔy yu kɔr.
  • Sumo Squats: Dis vεryushכn involv fכ wayd stans wit yu fut finga dεm we de pכynt aut, we de tכk to yu insay thighs εn glutes.
  • Jɔmp Skwat: Dis na plyometric ɛgzampul usay yu de du skwat ɛn afta dat yu jomp ɔp eksplɔziv, we de ɛp fɔ mek yu pawa ɛn yu bɔdi fitnɛs mɔ ɛn mɔ.
  • Bulgarian Split Squats: Dis squat variation involv fɔ ɛlevɛt wan leg biɛn yu pan bɛnch ɔ stɛp, we de mek di chalenj bɔku ɛn target yu kwad, glut, ɛn hamstrings.

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

  • di dεdlift dεm de kompliment di skwatin bay we dεn de wok pan di posita chen mכsul dεm - di hamstring dεm, di glut dεm, εn di lכw bכk - we dεn de yuz fכ di squat in כp muvmεnt, we de mek di כvala trεnk εn stεbiliti bכku.
  • di leg prɛs gɛt fɔ du wit skwatin as i de pe atɛnshɔn bak pan di mɔsul dɛn we de dɔŋ di bɔdi lɛk di kwad, hamstring, ɛn glut, bɔt na we we i de fa frɔm ɔda pipul dɛn, we kin ɛp fɔ bil trɛnk ɛn bia fɔ skwatin we go wok fayn.

Amagamba ag'ewayogenze Skwat yu

  • Bɔdi wet skwat ɛksɛsayz
  • Wokɔt dɛn we de mek yu hip strɔng
  • Skwatin fɔ di hip mɔsul dɛn
  • Bɔdi wet ɛksesaiz fɔ hip
  • Skwat wokɔt na os
  • Hips wokout witout ikwipmɛnt
  • Squats fɔ mek yu hip fleksibiliti
  • Bɔdi wet lɔwa bɔdi ɛksesaiz
  • Squats fɔ mek yu hip bɛtɛ
  • Hom eksasaiz fɔ strɔng hip.