Image of Squat

Squat

Equipment:
Body Part:
Primary Muscles:
Secondary Muscles:

:

AppStore IconGoogle Play Icon

Get the library in your pocket!

Overview:

Iyo squat ndeye yakazara yakadzika muviri kurovedza muviri iyo inonyanya kunanga iyo quadriceps, hamstrings, uye glutes, ichipa simba uye kugadzikana. Inobatsira kune ese mazinga ekusimba, kubva kune vanotanga kusvika kune vepamusoro vatambi, sezvo ichitsigira mashandiro emazuva ese uye inosimudzira kuita mumitambo yakasiyana siyana. Vanhu vangada kubatanidza squats mumaitiro avo kwete ekuvaka tsandanyama uye toning chete asiwo yekuvandudza kusimba kwemapfupa, kumira, uye kusimba kwemuviri wese.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Squat?
    2. Common variations of the Squat?
    3. Good complementing exercises for the Squat?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Zvishoma nezvishoma kotamisa mabvi ako uye udzikise muviri wako sekunge wakagara kumashure pachigaro, uchichengeta musana wako wakatwasuka uye chipfuva chakasimudzwa.
  2. Ramba uchizvidzikisa kusvika zvidya zvako zvaenderana pasi, uchiona kuti mabvi ako haapfuuri zvigunwe zvako.
  3. Bata chinzvimbo ichi kwechinguva, uchiita shuwa kuchengetedza musimboti wako.
  4. Zvishoma nezvishoma simuka uchidzokera kunzvimbo yekutanga, uchisundira nezvitsitsinho zvako uye uchichengeta muviri wako wakatwasuka.

Exercise Tips:

  • Chengetedza Neutral Spine: Zvakakosha kuchengetedza musana wako wakatwasuka uye chipfuva kumusoro panguva yese yekufamba. Dzivisa kutenderedza musana wako kana kuzembera kure zvakanyanya kumberi, nekuti izvi zvinogona kutungamira mukukuvara. Kutarisa kwako kunofanira kunge kwakananga mberi, kwete pasi, kubatsira kuchengetedza chimiro ichi.
  • Kudzika kweSquat: Vavarira kudzikisa muviri wako kusvika zvidya zvako zvanyatsoenderana pasi. Kusaenda pasi zvakaringana kukanganisa kwakajairika kunodzikamisa kushanda kwe squat. Nekudaro, ita shuwa kuti hausi kukanganisa fomu rako kuti uwane zvakadzama.
  • Weight Distribution: Huremu hwako hunofanira kunge huri pazvitsitsinho zvako uye mabhora etsoka dzako, asi kunyanya zvitsitsinho. Kukanganisa kwakajairika ndiko kushandura uremu kune zvigunwe, izvo

FAQ

Can beginners do the Squat?

Ehe, vanotanga vanogona kuita squat exercise. Iko kufamba kwakakosha kunoshanda mapoka akawanda emhasuru mumuviri, kunyanya wepasi. Nekudaro, zvakakosha kuti vanotanga vatange nefomu yakakodzera kudzivirira kukuvara. Izvi zvinogona kureva kutanga nehuremu hwemuviri squats uye zvishoma nezvishoma kuwedzera huremu sezvo simba nehunyanzvi hunovandudza. Zvinogona kubatsira kuve nemurairidzi wega kana nyanzvi yekusimbisa muviri kutanga kutungamira fomu chairo.

What are common variations of the Squat?

  • Sumo Squat: Mushanduro iyi, iwe unomira netsoka dzako dzakafara kupfuura hip-width zvakaparadzana, uye zvigunwe zvako zvakanongedza kunze, zvichitarisa mukati mehudyu tsandanyama.
  • Jump Squat: Ichi chiito cheplyometric apo iwe unosvetuka zvakaputika kubva panzvimbo ye squat.
  • Front Squat: Kusiyanisa uku kunosanganisira kubata bhero pamberi pemuviri wako nepakati pecollarbones nemapfudzi paunenge uchikwesha.
  • Overhead Squat: Muiyi vhezheni yepamusoro, iwe unobata bhero pamusoro wako nemaoko akatambanudzwa zvizere paunenge uchiita squat.

What are good complementing exercises for the Squat?

  • Deadlifts inozadzisa squats nekusimbisa ketani yemashure, kusanganisira yakaderera kumashure, glutes, uye hamstrings, izvo zvinokosha pakuchengetedza fomu yakakodzera uye kudzivirira kukuvara panguva yekuputika.
  • Mutsindo wemakumbo ndechimwe chiitwa chinozadzisa squats, sezvo inotarisa mapoka makuru emhasuru, asi inokubvumira kuti uise pfungwa pamusoro pesimba uye kukura kwemhasuru pasina humwe chiyero uye kugadzikana zvinodiwa zve squats.

Related keywords for Squat:

  • Band Squat Workout
  • Quadriceps Kusimbisa Maekisesaizi
  • Chidya Toning neBand
  • Resistance Band Squats
  • Lower Body Band Exercises
  • Kushanda Kwepamba Kwezvidya
  • Squat Exercise yeQuadriceps
  • Band-inobatsira Squat Routine
  • Kusimbisa Zvidya neSquats
  • Quadriceps Workout ine Mabhendi
Share the Squat!