Vary Umzila Wakho
I-squat cishe iyona engcono kunazozonke, umzimba owenziwe nge-compound wokuthuthukisa imisipha namandla kumzimba ophansi. I-squat iqala imisipha engaphambili komlenze nendawo enkulu, kodwa izikhundla ezihlukene ezinyawo kanye nokujula kwe-squat ingacela ezinye izinsipho zomlenze kanye nezintambo ezingemuva komlenze ongaphezulu kanye nezidakamizwa kanye ne-gracilis ngaphakathi wemilenze engenhla.
Gcina njalo ifomu elihle kanye nezinyathelo zokuphepha uma ugoqa (noma noma yikuphi ukuvivinya umzimba).
Izikwele zingenziwa nge-barbells, ama-dumbbells, umshini we-Smith, ama-kettlebells, amapuleti, kanye nezikhundla ezihlukene zomlenze, ngomlenze owodwa noma emibili, emhlabathini noma emkhatsini wezinyawo, nge-bodyweight kuphela, nangamacebo ahlukahlukene okusetha nokuphindaphinda.
- Barbell front squat (barbell phambi)
- Barbell emuva squat (barbell ngemuva ngemuva ngezicupho)
- I-dumbbell squat (ezinhlangothini. Esifubeni noma emahlombe)
- I-Dumbbell lunge
- Isikwele esisodwa somlenze
- Split squat (umlenze owodwa phambili, owodwa emuva)
- Isikwele esisodwa semilenze esisodwa (umlenze uhlala ebhentshini)
- Hack squat machine
- Hack squat (barbell)
- Iphansi ukuya emhlabathini noma uhlangothi olulodwa nje
- Isikwele esiphezulu se-Wide
- I-squat squat
I-Barbell Back Squat
Lona i-big-bar squat ejwayelekile. Ubeka i-barbell kanye nesisindo emisipha ye-trapezius ngemuva kwentamo. Ungaya embhedeni emhlabathini (ATG) noma usondelene ngokwanele, noma uhhafu wendlela. Inqubo emihle ibalulekile.
I-Barbell Front Squat
I-barbell efanayo, kodwa ibekwe ngaphambili esifubeni, futhi ngezinye izikhathi sinqamule ukugcina ibha endaweni.
Abantu abaningi bakuthola lokhu kunzima kunokwakheka kwezinto ezinesisindo esindayo ngenxa yezinkinga zokulinganisela .
I-Dumbbell Squat
Lezi zingqungquthela zingabanjwa ezindaweni ezihlukahlukene - emahlombe, zilenga ezinhlangothini noma esifubeni.
I-Split Squat
Izikwele ze-Splits zincane kakhulu kulezi zinsuku, kodwa zenza ushintsho oluhle kusuka esimweni esivamile esiphezulu.
Inyawo elilodwa phambili, inyawo elilodwa emuva, njengoba ungathanda nge-lunge, kuphela hhayi kude kakhulu phakathi kokufakwa kwezinyawo. Ungakwenza lokhu nge-standard standard back squat - noma nganoma yikuphi ukuhlanganiswa kwama- dumbbell , kettlebells, njll kokukhetha kwakho.
I-Lighted Lunge
Izinyawo zibekwe ngokubanzi, futhi zihlukaniswe ngamaphaphu, kodwa umzimba ophansi uthola ukufana okufanayo kulokho kuma-squats ajwayelekile. Lokhu kudingwa kudinga ukuqhutshwa phambili. Ku-squat ehlukaniswe ngaphezu kwezinyawo zimi.
Squats Hack
Ama-squats likaHack yilezi ezinye izinto ezibonakala sengathi azikho emfashini, noma mhlawumbe banokuthandwa kwesifunda. Ungasebenzisa umshini we-squat machine noma i-barbell ngemuva kwemilenze.
I-Single-Leg Squat (ibhuloho)
Izikwele zomlenze oyedwa ziwuhlolo oluqhubekela phambili oludinga amandla nokulinganisela, nakuba ungasebenzisa izinsiza ezihlukahlukene ukusiza ngokulinganisela. Isibonelo, nge-spat squat ehlukanisiwe, phumula umlenze wangemuva ebhentshini ngenkathi uhlakaza emlenzeni wangaphambili. I-squat eyodwa-leg squash engapheli ivame ukubizwa ngokuthi i-squat squat.
I-Squid Stance Squat
Ngokuvamile okuthiwa yi-Sumo ngenxa yokubekwa ngezinyawo, izikwele ezinkulu ziphinde zivuselele imisipha yangaphakathi kwethanga njenge-gracilis ne-adductor magnus.
Smith Machine Squat
I-Smith Machine (i-rack ehlanganisiwe yezinsimbi) iyinxenye yezinto ezisetshenziswayo ezinhlotsheni eziningi zanamuhla.
Ungasetha umshini weSmith ukwenza ngemuva kwama-squats angaphambili ngokusekela kancane nokuphepha okwengeziwe. Noma kunjalo, uhla olulinganiselwe lwezinyathelo zokumisa ukuthuthukiswa kwemisipha uma kuqhathaniswa nesimo sokuma samahhala.
Ukukhipha Isici Ukuqaphela
- Ungadonseli emuva, wehla noma ukhuphuke. Hlala uqonde. Ukubuyisela emuva kwesisindo kungabangela umonakalo kumgogodla ophezulu noma ophansi.
- Gcina amadolo ekudluleleni amaphuzu ezinzwane ngangokunokwenzeka. Lokhu ngokuvamile akulungile ukuhlangana kwegolo. Hlanganisa ifomu elihle futhi ungakhathazeki kakhulu uma lokhu kwenzeka ngezikhathi ezithile.
- Gcina lezo zithende zitshalwe ngokuqinile emhlabathini futhi amadolo ahlanganiswe ngezinyawo futhi angafaki ngaphakathi noma ngaphandle.
- Zama ukungaboni phansi - bheka phambili phambili - noma okungenani uqaphele ukuthi umhlane wakho kanye ne-butt usezingeni elifanele: buyela emuva ngqo, butt extension.
- Ungaqala ngezinsimbi ezisindayo kakhulu. Zama isethi esisodwa kuya kwezingu-6-10 zezikwele ukuze uqale.