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 sεvεra mכsul grup dεm we inklud di kwadrisεps, hamstring dεm, εn glut dεm, we de gi bεnεfit dεm lεk impruv trεnk, fleksibiliti, εn bεlε. Dis versatile eksasaiz 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 in difikulti ɛn fɔm we dɛn kin chenj. Pipul dɛn kin disayd fɔ put skwatin insay dɛn wokɔt fɔ difrɛn rizin dɛn, lɛk fɔ mek dɛn ebul fɔ ple atletik, fɔ mek dɛn lɔs dɛn wet, ɔ jɔs fɔ mek dɛn bɔdi fit fayn fayn wan.
Okukubidde ku: Nkugiyigisa Skwat yu
- Bigin di muvmɛnt bay we yu de ɛnjɔy yu kɔr, push yu hip dɛn bak ɛn bɛn yu ni dɛn lɛk se yu sidɔm bak na chia.
- Lɔs yu bɔdi as fa as yu ebul bay we yu de push yu hip dɛn bak ɛn bɛn yu ni dɛn, kip yu bak stret ɛn yu chɛst ɔp.
- Stɔp na di bɔt ɔf di skwatin, mek shɔ se yu shɔl dɛn paralel to di grɔn ɔ dɔŋ if yu fleksibiliti alaw.
- Push bak ɔp to di say we yu bigin, drayv tru yu il ɛn kip yu chɛst ɔp ɛn bak stret.
Amakulu mu kubiteekamu Skwat yu
- **Dip fɔ Skwat**: Aim fɔ put yu bɔdi dɔŋ te yu shɔl dɛn paralel wit di flɔ. Dis de mek shɔ se yu de ɛnjɔy yu glut ɛn hamstring dɛn ful wan ɛn bak yu kwadrisɛps. Kɔmɔn Mistek: Nɔ fɔ skwatin dip dip wan. Sɔm pat pan yu skwatin kin put ɛkstra strɛs pan yu ni ɛn nɔ kin ful-ɔp di mɔsul dɛn we de dɔŋ di bɔdi.
- **Kor Engagement**: Engage yu kor truutout di entire muvment. Dis kin ɛp fɔ mek yu balans ɛn...
Skwat yu Ebitala by'omuyigiriza
Mwebale kuteekamu Skwat yu?
Yɛs, di wan dɛn we de bigin fɔ du di skwatin ɛgzampul kin rili du. na fכndamεntכl muvmεnt we de wok aut di lכw bכdi, patikyular di tכŋ dεm, hip dεm, bכtכk dεm, kwad dεm εn hamstring dεm. Bɔt i impɔtant fɔ mek di wan dɛn we de bigin fɔ stat wit di rayt fɔm fɔ mek dɛn nɔ gɛt injuri. Dɛn fɔ bigin wit bɔdi wet skwatin bifo dɛn ad ɛni ɔda wet. If yu nɔ shɔ, i go fayn ɔltɛm fɔ aks pɔsin we sabi bɔt fitnɛs fɔ gayd yu.
Ki kitiibwa eby'okukozesa omuntu Skwat yu?
- Jɔmp Skwat: Dis na ay-intɛnsity skwat vɛryushɔn usay yu de jomp eksplɔziv frɔm di skwatin pozishɔn.
- Sumo Squat: Insay dis difrɛns, yu kin tinap wit yu fut dɛn we wayd pas hip-width apat ɛn yu fut finga dɛn pɔynt smɔl na do, dɔn yu squat dɔŋ.
- Front Squat: Dis squat variation involv fɔ ol wan barbell bifo yu bɔdi we yu sholda ayt, dɔn yu du di squat.
- Split Squat: Dɛn kin kɔl am bak Bulgarian split squat, dis chenj na fɔ put wan fut biɛn yu pan say we dɛn rayz ɛn skwatin dɔŋ wit di fɔs leg.
Eby'okukozesa omulungi okugabana n'eby'omanyi Skwat yu?
- Dedlifts: Deadlifts de kompliment squats bay we i de wok pan di sem kayn mכsul grup dεm, inklud di glutes, hamstrings, εn lכw bכk, bכt dεn de put mכr εmfaz pan di posita chen, we de gi bεlε trεnk trenin apכch.
- di kalf rayz: pan ɔl we di skwatin kin tɔch yu shɔl ɛn glut, di kalf rayz kin mek di lכw leg mכsul dεm strכng, we kin mek di כvala leg trεnk εn stεbiliti we kin mek yu skwatin pεrformεns bכku.
Amagamba ag'ewayogenze Skwat yu
- Bɔdi wet skwat ɛksɛsayz
- Kwadrisɛps wokɔt
- Ɛksesaiz dɛn we de mek yu thigh strɔng
- Bɔdi wet ɛksesaiz fɔ leg dɛn
- Skwats fɔ di mɔsul fɔ di thigh
- Leg wokɔt na os
- No ikwipmɛnt kwadrisɛps ɛksɛsayz
- Fɔ mek yu shɔl strɔng wit skwatin
- Bodyweight wokɔt fɔ kwad dɛn
- Skwat ɛgzampul fɔ di mɔsul dɛn na di leg