Skwat yu
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Skwat yu
di Skwat na wan kכmprεhεnsiv εksεsayz we de tכk bכt sεvεra mכsul grup dεm na yu lכw bכdi, inklud di kכdrisεps, hamstring dεm, εn kaw pikin dεm, pan כl we i de εngage yu kכr bak. I fayn fɔ ɛnibɔdi we de luk fɔ impruv lɔwa bɔdi trɛnk, fleksibiliti, ɛn balans, ilɛksɛf dɛn fitnɛs lɛvɛl. We yu put skwatin insay yu wokɔt rutin, yu kin mek yu atlet wok fayn, yu kin bɔn mɔ fat, ɛn ivin mek yu bon dɛn bɔku.
Okukubidde ku: Nkugiyigisa Skwat yu
- Start di muvmɛnt bay we yu bɛn yu ni ɛn push yu hip bak lɛk se yu de kam sidɔm na chia, kip yu chɛst ɔp ɛn yu bak stret.
- Lɔs yu bɔdi te yu shɔl dɛn paralel to di flɔ, ɔ as fa as i fayn fɔ yu.
- Stɔp fɔ smɔl tɛm na di bɔt ɔf di skwatin, mek yu balans ɛn kip yu ni dɛn oba yu fut.
- Push tru yu il fɔ go bak na di say we yu bigin, stret yu leg ɛn hip.
Amakulu mu kubiteekamu Skwat yu
- Dip fɔ di Skwat: Aim fɔ dip skwatin usay yu shɔl dɛn de paralel to di grɔn ɔ dɔŋ if yu ebul fɔ manej. Haf skwatin nɔ de ɛnjɔy yu glut ɛn hamstring dɛn lɛk aw dip skwatin kin ɛnjɔy. Bɔt if yu na pɔsin we de bigin ɔ yu gɛt prɔblɛm wit yu ni, bigin wit shalo skwatin ɛn smɔl smɔl i go dip as yu trɛnk ɛn fleksibiliti de go bifo.
- Wom Up: I impɔtant fɔ wam yusɛf bifo yu skwatin fɔ rɛdi yu mɔsul ɛn jɔyn dɛn fɔ di ɛgzampul. If yu jomp stret insay ebi ebi skwatin we yu nɔ wam, dat kin mek yu strɛs ɔ wund.
- Di we aw yu de blo: Bɔku tɛm, pipul dɛn nɔ kin no bɔt aw fɔ blo
Skwat yu Ebitala by'omuyigiriza
Mwebale kuteekamu Skwat yu?
Absolutli, beginners kin definitely du di squat eksasaiz. Bɔt i impɔtant fɔ mek di wan dɛn we de bigin fɔ stat wit bɔdi wet skwatin fɔ lan di rayt fɔm ɛn fɔ avɔyd injuri. We dɛn dɔn fil fayn wit di fɔm, dɛn kin ad wet smɔl smɔl fɔ mek di fɔm strɔng mɔ ɛn mɔ. I fayn ɔltɛm fɔ bigin sloslo ɛn smɔl smɔl fɔ mek yu gɛt trɛnk ɛn ebul fɔ bia. If i pɔsibul, fɔ gɛt gayd frɔm pɔsin we de tren fɔ fitnɛs ɔ pɔsin we sabi bɔt fitnɛs, dat kin rili bɛnifit yu.
Ki kitiibwa eby'okukozesa omuntu Skwat yu?
- Sumo Squat: Insay dis chenj, yu de spre yu fut dɛn wayd pas yu hip ɛn pɔynt yu fut finga dɛn, ɛn falamakata di we aw pɔsin we de fɛt sumo.
- Jɔmp Skwat: Dis na plyometric ɛgzampul usay yu de du rɛgyula skwat bɔt ad jomp as yu de rayz bak ɔp.
- Pistol Squat: Dis na chalenj variation we yu de du di squat pan wan leg, extend di oda leg stret out fo front of yu.
- Ovahɛd Skwat: Insay dis vɛshɔn, yu de ol wan barbɛl ɔ dɔmbɛl ɔvahɛd, we de chalenj yu balans ɛn ɛnjɔy yu ɔpa bɔdi mɔ.
Eby'okukozesa omulungi okugabana n'eby'omanyi Skwat yu?
- Dedlift kin kompliment squats bak biכs dεn de fכkus pan di posita chen, inklud di hamstrings εn glutes, we rili impɔtant fכ pawaful εn sef squatting muvmεnt dεm.
- Leg prɛs na ɔda kɔmplimɛnt ɛgzampul fɔ skwatin as dɛn de tɔch di kwadrisɛps, hamstring, ɛn glut, bɔt i de alaw yu fɔ pe atɛnshɔn pan di leg trɛnk we yu nɔ gɛt di ɔda prɛshɔn na di bak, we kin ɛp fɔ mek yu skwatin fɔm ɛn pawa bɛtɛ.
Amagamba ag'ewayogenze Skwat yu
- Dumbbell Squat wokɔt fɔ wok
- Ɛksesaiz dɛn we de mek di kwadrisɛps strɔng
- Thigh toning wokɔt dɛn
- Dumbbell eksasaiz fɔ leg
- Skwat ɛksesaiz fɔ di shɔl
- Strɔng trenin fɔ kwadrisɛps
- Leg wokɔt wit dɔmbɛl
- Lɔwa bɔdi dɔmbɛl ɛksesaiz
- Kwadrisɛps ɛn thigh wokɔt
- Dumbbell squat fɔ di mɔsul dɛn na di leg