Skwat yu

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

Okuwandikira ku Skwat yu

di skwat na wan kכmprεhεnsiv lכw bכdi εksεsayz we de fכs tכk to di kכdrisεps, hamstring dεm, εn glut dεm, we de gi trεnk εn stεbiliti. I fayn fɔ ɔl di fitnɛs lɛvɛl dɛn, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, bikɔs i de sɔpɔt di muvmɛnt dɛn we dɛn de du ɛvride ɛn i de ɛp fɔ mek di atlet dɛn wok fayn fayn wan pan difrɛn spɔt dɛn. Wan wan pipul dɛn go want fɔ put skwatin insay dɛn rutin nɔto jɔs fɔ bil mɔsul ɛn toning bɔt fɔ mek dɛn bon dɛn density, posture, ɛn ɔl bɔdi trɛnk bɛtɛ.

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 es yu chɛst ɔp.
• Kɔntinyu fɔ put yusɛf dɔŋ te yu shɔl dɛn paralel to di flɔ, mek shɔ se yu ni dɛn nɔ go pas yu fut finga dɛn.
• Hol dis pozishɔn fɔ smɔl tɛm, mek shɔ se yu kip yu kɔr ɛnjɔy.
• Smɔl smɔl, rayz bak to di say we yu bigin, push yu il dɛn ɛn mek yu bɔdi tinap stret.

Amakulu mu kubiteekamu Skwat yu

• Mek yu gɛt Nyutral Spayn: I rili impɔtant fɔ mek yu bak stret ɛn yu chɛst ɔp di tɛm we yu de muv ɔl di muvmɛnt. Nɔ rawnd yu bak ɔ ledɔm tumɔs fɔ go bifo, bikɔs dis kin mek yu wund. Yu fɔ luk stret bifo, nɔto dɔŋ, fɔ ɛp fɔ mek yu kɔntinyu fɔ tinap dis kayn we.
• Dip fɔ di Skwat: Aym fɔ put yu bɔdi dɔŋ te yu shɔl dɛn at ɔl paralel to di flɔ. Nɔ go dɔŋ inof na kɔmɔn mistek we kin mek di skwatin nɔ wok fayn. Bɔt, mek shɔ se yu nɔ de kɔmprɔmis yu fɔm fɔ ajɔst dip.
• Di we aw yu de sheb di wet: Yu wet fɔ de na yu il ɛn di bɔl dɛn na yu fut, bɔt mɔ na di il. Wan mistek we dɛn kin mek na fɔ shift di wet to di fut finga dɛn, we

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 mכltipכl mכsul grup dεm na di bכdi, patikyular di lכw bכdi. 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 min fɔ bigin wit bɔdi wet skwatin ɛn ad smɔl smɔl wet as yu trɛnk ɛn tɛknik de go bifo. I kin fayn fɔ mek pɔsin we de tren pɔsin ɔ pɔsin we sabi du fitnɛs fɔs fɔ gayd di kɔrɛkt fɔm.

Ki kitiibwa eby'okukozesa omuntu Skwat yu?

• Sumo Squat: Insay dis vɛshɔn, yu tinap wit yu fut dɛn we wayd pas hip-width apat, ɛn yu fut finga dɛn de pɔynt na do, we de tɔch di insay thigh mɔsul dɛn.
• Jɔmp Skwat: Dis na plyometric ɛgzampul usay yu de jomp eksplɔziv frɔm di skwatin pozishɔn.
• Frɔnt Skwat: Dis chenj na fɔ ol wan barbɛl bifo yu bɔdi akɔdin to yu kɔlabon ɛn sholda dɛn we yu de skwatin.
• Ovahɛd Skwat: Insay dis advans vɛshɔn, yu kin ol wan barbɛl oba yu ed wit yu an dɛn ful-ɔp we yu de du di skwat.

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

• di dεdlift de kompliment di skwatin bay we i de mek di posita chen strכng, inklud di lכw bכk, glut, εn hamstring dεm, we implεnt fכ mεnten di rayt fכm εn fכ mek yu nכ injuri we yu de skwat.
• di leg prεs na כda εksεsayz we de kompliment squat, as i de tכk bכt di sem mכsul grup dεm, bכt i de alaw yu fכ fכkus pan trεnk εn mכsul growth witout di adishכnal bεlε εn stεbiliti rikwaymεnt fכ skwat.