1. Masewera a Traditional Bodyweight Squats: Awa ndi ma squats oyambirira omwe amaphatikizapo kuchepetsa thupi lanu popinda mawondo ndi m'chiuno, pogwiritsa ntchito kulemera kwa thupi lanu monga kukana.
2. Goblet Squats: Mu kusiyana kumeneku, dumbbell kapena kettlebell imagwiridwa pafupi ndi chifuwa, chomwe chimathandiza kukhala ndi mawonekedwe abwino ndikugwirizanitsa minofu yapakati bwino kwambiri.
3. Kubwerera Kwa Barbell: Mtundu uwu wa squat umaphatikizapo kuyika barbell kumbuyo kwanu, kumbuyo kwa khosi, ndikuchita masewera olimbitsa thupi ndi kulemera kowonjezera.Imalunjika ku minofu ikuluikulu ya miyendo ndikuthandizira kumanga mphamvu zonse.
4. Kuwombera Patsogolo: Mofanana ndi barbell kumbuyo squats, koma barbell imagwiridwa kutsogolo kwa thupi, kupumira pa kolala ndi mapewa.Kusiyanasiyana kumeneku kumagogomezera kwambiri ma quadriceps ndipo kumafuna kuyambitsa kwakukulu kwapakati.
5. Mabokosi a Squats: Izi zimaphatikizapo kukhala kumbuyo pa bokosi kapena benchi ndikuyimiriranso, zomwe zingathandize kukonza luso la squat ndi mphamvu.Kutalika kwa bokosi kumatsimikizira kuya kwa squat.
6. Piston Squats: Zomwe zimatchedwanso squats za mwendo umodzi, izi zimaphatikizapo kuchita masewera olimbitsa thupi pa mwendo umodzi panthawi imodzi, zomwe zimatsutsana ndi kukhazikika ndi kukhazikika pamene zikuyang'ana mwendo uliwonse payekha.
7. Ma Sumo Squats: Pakusiyana kwakukulu uku, mapazi amayikidwa mokulirapo kuposa m'lifupi mwake mapewa, ndi zala zolozera kunja.Squat iyi imagogomezera ntchafu zamkati ndi glutes pamene kuchepetsa nkhawa pa mawondo.
8. Masewero Aku Bulgarian Split Squats: Awa ndi masewera olimbitsa thupi omwe ali mbali imodzi pomwe phazi limodzi limayikidwa pamalo okwera kumbuyo kwanu pamene mukuyenda ngati phazi ndi phazi lina.Zimathandiza kuti miyendo ikhale yolimba komanso yokhazikika.
9. Jump Squats: Kusintha kwamphamvu kwambiri, kulumpha squats kumaphatikizapo kulumpha mopanda malire kuchokera pamalo a squat, kugwirizanitsa minofu ya miyendo ndi kupititsa patsogolo mphamvu ndi masewera.
10. Imani Squat: Pakusintha uku, kupuma pang'ono kumatengedwa pansi pa squat musanakwere.Izi zikhoza kuonjezera kupsinjika kwa minofu ndikuwonjezera mphamvu mu minofu ya m'munsi mwa thupi.
Kusiyanasiyana kulikonse kwa squat kumapereka phindu lapadera ndipo kungaphatikizidwe mu pulogalamu yophunzitsira bwino kuti iwonetsere mbali zosiyanasiyana za mphamvu zochepa za thupi, mphamvu, ndi kupirira.
Nthawi yotumiza: Dec-08-2023