1. Wall Squat (Wall Sit): Ndi Yoyenera Kwa Oyamba kapena Omwe Ali ndi Vuto Losalimba la Minofu
Kuwonongeka kwa Mayendedwe: Imani theka la sitepe kutali ndi khoma, mapazi anu motalikirana ndi mapewa m'lifupi ndi zala zolozera kunja pamadigiri 15-30. Tsatirani mutu wanu, msana, ndi matako mwamphamvu ku khoma, ngati kukhala pampando. Pamene mukukoka mpweya, tsitsani thupi lanu pang'onopang'ono m'malo a squat, kubweretsa mawondo anu pafupifupi 90-degree angle. Gwirani khosi lanu ndikuyika malire anu pazidendene zanu. Gwirani izi kwa masekondi 5 musanayime pang'onopang'ono.
Ubwino: Kusunthaku kumapereka chitetezo chokwanira komanso kumachepetsa chiopsezo cha kugwa, kuthandiza oyamba kumene kuti adziwe bwino ndikuchita nawo gulu lawo la minofu ya gluteal.
2. Lateral Squat (Lateral Lunge): Yoyenera Oyamba
Kuwonongeka Kwakayendedwe: Yambirani moyimirira mwachilengedwe. Tengani masitepe panja ndi phazi lanu lakumanzere kapena lakumanja, pafupifupi 1.5-2 kuchulukitsa mapewa anu. Sinthani malire anu pa phazi limenelo, kugwada bondo lanu ndikukankhira m'chiuno kumbuyo. Tsatirani thupi lanu patsogolo pang'ono ndikugwada mpaka ntchafu yanu ifanane ndi nthaka. Sungani mwendo winawo mowongoka ndikugwira kwa masekondi 5 musanabwerere ku ndale.
Ubwino: Kuyenda uku kumapangitsa kuti muzitha kulamulira thupi lanu, kusinthasintha, ndi kukhazikika pamene mukulimbikitsa magulu osiyanasiyana a minofu.
3. Sumo Squat (Sumo Deadlift): Yoyenera kwa Oyamba
Kuwonongeka Kwakayendetsedwe: Ikani mapazi anu mokulirapo kuposa m'lifupi mwake mapewa ndikutembenuzira zala zanu kunja. Gwirizanitsani mawondo anu ndi zala zanu, mofanana ndi momwe amachitira wrestler. Chitani squat ndikusiyana pang'ono kuchokera ku squat yachikhalidwe, ndikugwira malo otsika kwa masekondi 5-10 musanayime pang'onopang'ono.
Ubwino: Kuyenda uku kumalimbana ndi glutes ndi minofu yamkati ya ntchafu, kuthandizira kuchotsa zikwama ndi kupanga mawonekedwe okongola kwambiri a matako.
4. Side Kick Squat (Side-Kicking Squat): Yoyenera Oyamba
Kuwonongeka kwa Movement : Tsatirani kayendetsedwe kofanana ndi squat nthawi zonse, koma pamene mukukwera, sinthani mlingo wanu kumanzere kapena kumanja ndikuwonjezera mwendo wina kunja, ndikukweza pamwamba kuti mukamenye. Njira zochitira mwendo.
Ubwino: Kuphatikiza pa kulimbitsa thupi, kuyenda uku kumalimbitsanso ntchito ya mtima, ndikuisintha kukhala masewera olimbitsa thupi.
5. Bulgarian Split Squat (Bulgarian Bag Split Squat): Yoyenera kwa Othandizira Apakati / Apamwamba
Kuwonongeka kwa Movement: Imani ndi nsana wanu moyang'anizana ndi chinthu chothandizira, monga benchi kapena kabati, yomwe ili pafupifupi kutalika kofanana ndi mawondo anu. Ikani pamwamba pa phazi limodzi pachothandizira ndi bondo lopindika pang'ono, kukhala ndi kaimidwe kolunjika ndi mutu wanu kuyang'ana kutsogolo. Exhale pamene mukutsika pang'onopang'ono mu squat ndi mwendo wina, ndikusunga bondo lanu pamtunda wa 90-degree.
Ubwino: Kuyenda uku kumaphunzitsa mwamphamvu minofu ya mwendo umodzi ndikulimbikitsa kusinthasintha kwa chiuno.
6. Pistol Squat (Myendo Umodzi): Yoyenera kwa Othandizira Apakati / Apamwamba
Kuwonongeka Kwamayendedwe: Monga momwe dzinalo likusonyezera, kusunthaku kumafuna kuchita squat kwathunthu pa mwendo umodzi. Kwezani phazi limodzi kuchokera pansi ndikusuntha pang'ono balancoward phazi lanu loyimirira. Onetsetsani kuti bondo lanu likulunjika kutsogolo ndikudalira mwendo wanu woyimilira kuti ugwere pansi ndikuyimiriranso, samalani kuti bondo lanu lipite patsogolo kwambiri.
Ubwino: Kuyenda uku kumatsutsana kwambiri ndi kukhazikika kwa munthu payekha komanso kukhazikika, kupereka kusonkhezera kwakukulu kwa magulu a minofu ya miyendo.
7. Jumping Squat (Squat Jump): Yoyenera kwa Othandizira Apakati / Apamwamba
Kuwonongeka Kwakayendetsedwe: Gwiritsani ntchito njira zachikhalidwe za squat podzitsitsa, koma mukakwera, gwiritsani ntchito mphamvu za mwendo wanu kudumpha mwamphamvu. Mukatera, nthawi yomweyo bwererani kumalo a squat. Kuyenda uku kumafuna zofuna zapamwamba pa ntchito yamtima ya munthu payekha komanso kukhazikika kwa kayendetsedwe kake.
Ubwino: Kuphatikiza pa kulimbikitsa magulu a minofu, kuyenda kumeneku kumapangitsa kuti mtima ukhale wogwira ntchito komanso kumapangitsa kuti mafuta aziwotcha bwino.
Nthawi yotumiza: Nov-21-2023