Squat nkwusioru
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Ijambo ryo kuri Squat nkwusioru
Squat nkwusioru bụ mmega ahụ dị ala nke na-elekwasị anya n'ọtụtụ akwara gụnyere quads, hamstrings, glutes, na isi, na-akwalite ike, nguzozi, na mgbanwe. Mmega ahụ dị mma maka ma ndị mbido na ndị na-anụ ọkụ n'obi ahụike dị elu n'ihi na enwere ike gbanwee ya ka ọ dabara na ọkwa ahụike dị iche iche na ebumnuche. Ndị mmadụ ga-achọ ime Squats nkwusioru ka ha na-enyere aka melite arụmọrụ arụ ọrụ, kwalite arụmọrụ egwuregwu, yana inye aka na mgbochi mmerụ ahụ site n'ịkwalite mọzụlụ stabilizer ike.
Kubahiriza: Ijambo kwa Ikirari Squat nkwusioru
- Wetulata ahụ gị n'ọnọdụ squat site n'igbu ikpere gị na ịkwanye úkwù gị azụ, na-eme ka obi gị dị elu na ogwe aka gị gbatịa.
- Jide n'aka na ikpere gị dabara na ụkwụ gị ma ghara ịgafe mkpịsị ụkwụ gị ka ị na-agbada na squat.
- Jide ọnọdụ squat maka oge, wee banye n'ikiri ụkwụ gị ka ị laghachi na mmalite, na-agbatị aka gị ma na-enwe nchekasị na onye na-enye ọzụzụ nkwusioru.
- Tinyegharịa mmegharị a maka ọnụọgụ ugboro ugboro achọrọ, hụ na ị na-etinye aka na azụ gị ogologo oge n'oge mmega ahụ.
Komeza kuganiriza Squat nkwusioru
- ** Ụdị Kwesịrị Ekwesị ***: Mgbe ị na-eme squat, welie obi gị elu, ubu azụ, ma lee anya n'ihu. Ka ị na-adaba ala, mee ka úkwù gị laghachi azụ ma gbadaa ikpere gị, na-edebe ha n'ahịrị na ụkwụ gị. Zere ikwe ka ikpere gị banye ma ọ bụ gafere mkpịsị ụkwụ gị, n'ihi na nke a nwere ike ibute mgbaka ikpere.
- ** Tinye isi ihe gị ***: Mmejọ a na-emekarị anaghị etinye isi n'oge mmega ahụ. Idobe isi gị ọ bụghị naanị na-enyere aka ịnọgide na-enwe nguzozi kamakwa ọ na-agbakwunye ọkwa siri ike na mgbatị ahụ, na-abawanye irè ya.
- ** Mmegharị a na-achịkwa**: Zenarị mmegharị ahụ ọsọ ọsọ. Weda onwe gị ala n'ụzọ a na-achịkwa ma si n'ikiri ụkwụ gbagote azụ
Squat nkwusioru Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Squat nkwusioru?
Ee, ndị mbido nwere ike ịme mmega ahụ Suspension Squat. Ọ bụ nnukwu mmega ahụ na-elekwasị anya n'ahụ dị ala, ọkachasị apata ụkwụ na glutes. Ọ na-etinyekwa isi ma na-emezi nguzozi na nkwụsi ike. Otú ọ dị, dị ka mmega ahụ ọhụrụ ọ bụla, ndị mbido kwesịrị ịmalite ngwa ngwa ma lekwasị anya n'ịkwado ụdị kwesịrị ekwesị. Ọ pụrụ inye aka inwe onye na-enye ọzụzụ ma ọ bụ onye nwere ahụmahụ na-eduzi ha ná mmalite. Ọzọkwa, ọ dị mkpa ige ahụ gị ntị ma ghara ịgbalịsi ike ma ọ bụrụ na ahụ erughị ya ala ma ọ bụ na-egbu mgbu.
Ibintu byinshi bijyanye no kwa Squat nkwusioru?
- Pistol Squat nkwusioru: Nke a bụ mgbanwe dị elu karịa ebe ị na-agbatị otu ụkwụ n'ihu gị mgbe ị na-eme squat, nke na-agbagha nguzozi gị na ike ụkwụ gị nke ukwuu.
- Jumping Suspension Squat: Mgbanwe a na-agụnye mmegharị ịwụ elu na njedebe nke squat, na-agbakwunye otu ihe nke ọzụzụ plyometric na mgbatị ahụ.
- Squat nkwusioru na Twist: Nke a na-agụnye mgbagọ n'elu squat, na-elekwasị anya na isi na ịkwalite ike ntụgharị.
- Nkwusioru Split Squat: Na mgbanwe squat a, a na-etinye otu ụkwụ na eriri nkwusioru n'azụ gị ka ị na-agbada n'ụkwụ nke ọzọ, na-enye mgbatị miri emi na mgbatị ahụ maka mgbatị hip na quadriceps.
Ibintu byiza bikanagorwa Squat nkwusioru?
- Deadlifts: Deadlifts na-emeju squats nkwusioru site n'ịchụso akwara azụ azụ, gụnyere hamstrings na glutes, nke a na-arụkwa ọrụ n'oge squats nkwusioru, mana na-emesi ike dị iche, si otú ahụ na-eme ka ike na nkwụsi ike nke ahụ dị ala.
- Jump Squats: Jump squats na-agbakwunye ihe mgbawa, plyometric element na mgbatị ahụ gị, na-eme ka ike na ike dị n'otu akụkụ ahụ dị ala nke ezubere iche site na nkwụsịtụ squats, ma si otú a nwere ike inye aka melite ike na arụmọrụ.
Amakuru ashobora gutuma Squat nkwusioru
- Nkwusioru Squat mgbatị ahụ
- Ihe omume ike nke Quadriceps
- Omume nkwusioru toning apata
- Ọzụzụ nkwusioru maka ụkwụ
- Mmega ahụ squat na nkwusioru
- Nkwusioru Squat maka akwara apata ụkwụ
- Quadriceps mgbatị ahụ nwere nkwusioru
- Usoro squat nkwusioru
- Mgbatị ụkwụ na Suspension Squat
- Mmega ahụ nkwusioru Squat zuru ezu.