Squat
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Overview:
The Squat ke boikoetliso bo pharaletseng bo lebisang lihlopha tse 'maloa tsa mesifa' meleng oa hau o ka tlaase, ho akarelletsa le quadriceps, hamstrings le manamane, ha u ntse u kopanya mokokotlo oa hau. E loketse mang kapa mang ea batlang ho ntlafatsa matla a tlase a 'mele, ho tenyetseha le maemo, ho sa tsotelehe boemo ba bona ba ho ikoetlisa. Ka ho kenyelletsa li-squats kemisong ea hau ea ho ikoetlisa, o ka matlafatsa ts'ebetso ea hau ea liatleletiki, oa eketsa ho chesa mafura, esita le ho ntlafatsa masapo a hau.
Table of Contents
Instructions
Step-by-step guide:
- Qala motsamao ka ho khumama mangole le ho sutumelletsa letheka la hao morao joalokaha eka u se u le haufi le ho lula setulong, u boloke sefuba sa hao holimo le mokokotlo oa hao o otlolohile.
- Fokotsa 'mele oa hau ho fihlela lirope tsa hau li bapile le fatše, kapa ho fihlela moo ho leng bonolo ho uena.
- Emisa hanyane ka tlase ho squat, u boloke botsitso ba hau 'me u boloke mangole holim'a maoto a hau.
- Sututsa lirethe tsa hau ho khutlela sebakeng sa ho qala, u otlolle maoto le letheka.
Exercise Tips:
- Botebo ba Squat: Ikemisetse ho squat e tebileng moo lirope tsa hau li bapileng le fatše kapa ho theosa haeba u ka khona ho li laola. Li-squats tsa halofo ha li kopane le li-glutes le hamstrings joalo ka li-squats tse tebileng. Leha ho le joalo, haeba u le moqali kapa u na le mathata a mangole, qala ka li-squats tse sa tebang 'me butle-butle u eketse botebo ha matla a hao le ho feto-fetoha ha hao ho ntlafala.
- Ho futhumala: Ho bohlokoa hore u futhumale pele u kotama ho lokisa mesifa le manonyeletso bakeng sa boikoetliso. Ho qhomela ka ho toba ka li-squats tse boima ntle le ho futhumala ho ka lebisa khatellong kapa kotsi.
- Mokhoa oa ho phefumoloha: Hangata ho hema ho hlokomolohuoa
FAQ
Can beginners do the Squat?
Ehlile, ba qalang ba ka etsa boikoetliso ba squat. Leha ho le joalo, ho bohlokoa hore ba qalang ba qale ka li-squats tsa boima ba 'mele ho ithuta mokhoa o nepahetseng le ho qoba kotsi. Hang ha ba se ba phutholohile ka foromo, butle-butle ba ka eketsa litekanyo ho eketsa matla. Kamehla ho kgothaletswa ho qala butle mme butle-butle o eketse matla a ho aha matla le mamello. Haeba ho khoneha, ho fumana tataiso ho tsoa ho mokoetlisi oa boikoetliso kapa setsebi ho ka ba molemo haholo.
What are common variations of the Squat?
- Sumo Squat: Ka phapang ena, o ala maoto a hau ka bophara ho feta letheka la hao mme o supa menoana ea hau, o etsisa boemo ba mohlabani oa sumo.
- Jump Squat: Ena ke boikoetliso ba plyometric moo u etsang squat e tloaelehileng empa u eketsa ho qhoma ha u ntse u phahama.
- Pistol Squat: Ena ke phetoho e phephetsang moo u etsang squat leoto le le leng, u phahamisa leoto le leng ka pel'a hao.
- Overhead Squat: Phetolelong ena, u tšoara li-barbell kapa li-dumbbells ka holimo, tse phephetsang ho leka-lekana ha hao le ho kenya 'mele oa hau o ka holimo haholoanyane.
What are good complementing exercises for the Squat?
- Li-deadlifts li ka tlatselletsa li-squats hobane li tsepamisitse maikutlo ho ketane e ka morao, ho kenyeletsoa hamstrings le glutes, tse bohlokoa bakeng sa metsamao e matla le e sireletsehileng ea squatting.
- Likhatiso tsa maoto ke boikoetliso bo bong bo tlatselletsang ho li-squats ha li ntse li lebisa tlhokomelo ho li-quadriceps, hamstrings le glutes, empa li lumella hore u tsepamise maikutlo holim'a matla a leoto ntle le khatello e eketsehileng ka morao, e ka thusang ho ntlafatsa foromo ea squat le matla a hau.
Related keywords for Squat:
- Boikoetliso ba Dumbbell Squat
- Boikoetliso ba ho matlafatsa li-quadriceps
- Boikoetliso ba serope sa toning
- Boikoetliso ba li-dumbbell bakeng sa maoto
- Boikoetliso ba squat bakeng sa lirope
- Koetliso ea matla bakeng sa quadriceps
- Boikoetliso ba maoto ka li-dumbbells
- Boikoetliso ba li-dumbbell tse tlase tsa 'mele
- Ho ikoetlisa ka quadriceps le serope
- Dumbbell squat bakeng sa mesifa ea maoto