Squat
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Overview:
Iyo Squat ndeye yakazara yakadzika yemuviri maekisesaizi inonangana akakosha mhasuru mapoka senge quadriceps, hamstrings, uye glutes, ukuwo uchibatanidza musimboti. Ichi chiitwa chakakodzera vanhu veese mazinga ekusimba, kubva kune vanotanga kusvika kune vepamusoro vatambi, nekuda kwekusimba kwayo uye kusiyanisa kwemafomu. Kubatanidza squats mumutambo wekurovedza muviri kunogona kubatsira mukuvaka simba, kuvandudza kuenzanisa uye kufamba, uye kuwedzera kushanda kwemuviri wose uye kusimba.
Table of Contents
Instructions
Step-by-step guide:
- Zvishoma nezvishoma pfugama namabvi ako uye udzikise muviri wako sokunge wava kuda kugara pachigaro, uchichengeta chipfuva chako chakati twasa uye mabvi ako pamusoro pezvigunwe zvako.
- Ramba uchizvidzikisa kusvika zvidya zvako zvafanana kana kuti zvakada kufanana nepasi, iyi ndiyo nzvimbo ye squat.
- Imbomira kwekanguva munzvimbo ye squat, wobva wasundidzira nezvitsitsinho zvako kuti usimuke uchidzokera kunzvimbo yekutanga.
- Dzokorora iyi kufamba kwenhamba inodiwa yekudzokorora uchichengeta fomu rakakodzera.
Exercise Tips:
- **Kudzivisa Kuwedzerwa Kwemabvi:** Chikanganiso chinowanzoitika kutambanudza mabvi kure zvakanyanya mberi, kupfuura zvigunwe. Izvi zvinogona kuisa kudzvinyirira kusingakoshi pamabvi uye kutungamirira kukuvara. Pane kudaro, iva nechokwadi chokuti mabvi ako anoenderana netsoka dzako panguva ye squat.
- **Kudzika kweSquat:** Vavarira squat yakadzika apo chiuno chako chinoenda pasi pemabvi ako. Nekudaro, usakanganisa pafomu kana chengetedzo kuti uite izvi. Kana iwe usingakwanise kukwirisa zvakadzika pasina kurasikirwa nechimiro, zviri nani kuita squat isina kudzika.
- **Kufema Technique:** Maitiro ako ekufema anogona kukanganisa zvakanyanya kuita kwako. Inhale paunenge uchidzikisa muviri wako uye uchifemesa sezvaunozvisundira kumusoro
FAQ
Can beginners do the Squat?
Ehe, vanotanga vanogona kuita squat exercise. Squats idanho rekutanga iro rinogona kubatsira kuvaka yakaderera simba remuviri uye kugadzikana. Nekudaro, zvakakosha kuti vanotanga vatange nefomu yakakodzera kudzivirira kukuvara. Izvi zvinogona kusanganisira kutanga ne bodyweight squats usati wawedzera uremu. Zvinogona kubatsira zvakare kuve nemurairidzi kana ane ruzivo rwakanyanya rwekuita maekisesaizi aongorore fomu rako.
What are common variations of the Squat?
- Sumo Squat: Mukusiyana uku, unomisa tsoka dzako dzakafara kupfuura hip-width zvakaparadzana, nezvigunwe zvako zvakanongedza kunze, usati watsikitsira pasi.
- Jump Squat: Iyi ishanduro ine simba rakawanda apo iwe unosvetuka zvakaputika paunenge uchibva ku squat.
- Pistol Squat: Iyi imhando yepamusoro apo iwe unoita squat pagumbo rimwe nerimwe gumbo rakatambanudzwa pamberi pako.
- Front Squat: Mumusiyano uyu, iwe unobata bhero pamberi pemuviri wako pakureba kwepfudzi paunenge uchiita squat.
What are good complementing exercises for the Squat?
- Deadlifts inozadzisa squats nekutarisa kumashure kweketani tsandanyama senge hamstrings uye glutes, iyo inoshandiswa mu squats asi kwete seyo yekutanga movers, nekudaro kuve nechokwadi chekusimudzira kwesimba mumutumbi wezasi.
- Mhuru inosimudza inogona kuwedzera squats nekuisa pfungwa pamakumbo emakumbo ezasi, kunyanya gastrocnemius uye soleus, iyo inowanzofuratirwa mu squats, zvichibatsira kuwedzera simba rose remakumbo uye kugadzikana.
Related keywords for Squat:
- Bodyweight Squat exercise
- Quadriceps kusimbisa zviitwa
- Kudzidzira zvidya
- Kurovedzera kumba kwezvidya
- Kukwenya kuti mhasuru iwane
- Bodyweight maekisesaizi equadriceps
- Lower body workout
- Fitness routine yezvidya
- Quadriceps kumba Workout
- Squat exercise yekusimbisa gumbo