Ndeipi nzira dzakawanda iwe unogona kuita squats? Inobuda, kupfuura iwe unogona kufunga. Zvikwereti zvakakosha zvakakosha kune chiuno, mahudyu, mahudyu, uye mhuru asi vanogona kuwana zvishoma kudonha kupfuura nguva, zvikuru kana iwe uchida kuwedzera zvishoma. Iyi chinyorwa chinoratidza kuti ndangani dzakasiyana-siyana dzinowanikwa kubva nyore (chigaro kana kuti anobatsira squats) kune zvakaoma (squate imwe-yakagadzirirwa). Paunenge uchishanda muviri wakadzika, edza maitiro matsva e squats nguva dzose kuti utsire zvose pfungwa dzako uye muviri wako.
1 - Chisikwa Squat
Sachigaro squat inzira yakanaka yekudzidza fomu yakakodzera apo ine ruvimbo. Chigaro chinokusimbisa iwe kuti ugare namabvi ako shure kwezvigunwe zvako.
Sachigaro squat inzira yakanaka yekudzidza fomu yakakodzera apo ine ruvimbo. Chigaro chinokusimbisa iwe kuti ugare namabvi ako shure kwezvenwe dzako uye nguva dzose iripo kana iwe ukarasikirwa nemari yako uye unoda kugara pasi. Ichi chisarudzo chakanaka cheVatangi asi iwe unogona kuita kuti zvive zvakaoma kuburikidza nekukanda pasi kusvikira uri pamusoro pechigaro.
2 - Medicine Ball Squat
Enda kushanyira 10-Minute Power Strength Workout uye pfugama pasi kuti uone basa iri.
3 - Floor Floor
Pasi pasi squat nebhora kana sachigaro chimwe chisarudzo chakanaka chevatangadzi vanoda kutsvaka maitiro avo pasina kuwedzera kwezviremba.
Uyu Mubatanidzi Simba Rokushingaira rinopa huwandu hwemabasa aya.
4 - Kubatsira Squats
Iyi shanduro ye squat inokubvumira kuti uchengetedze maitiro akanaka sezvaunowedzera pasi, usingatyi kunetseka nekuwira pamusoro. Iva nechokwadi chokuti tambo kana shati yakachengeteka zvikuru. :-)
5 - Ball Squat
Iko Ball Squat ndiyo sarudzo yakakwana kana iwe uri wekutanga, une matambudziko kumashure kana unoda kuedza chimwe chinhu chitsva. Bhora rinowedzera rubatsiro rwemashure ako kuitira kuti iwe unogona kuderedza zvishoma. Iva nechokwadi chekufamba makumbo kunze kuitira kuti mabvi agare kumashure kwezvigunwe.
6 - Tiptoe Squat
Iyo tiptoe squat yakaoma kupfuura iyo inoratidzika! Nokugara pamakumbo ako uye kuchengeta maoko pasi, iwe unonyatsonzwa izvi mumitambo yako. Ichi ndicho chimiro chikuru chekudzivirira muviri kana iwe usina michina iripo.
Ona basa iri mubasa rangu rekufambisa
7 - Squat neChikamu Chete
Ichi chiitiko chinosanganisira squat nechitsiko chemukati paine chibhakera chinopikisa, icho chinokonzera chidya chekunze apo iwe unozobuda uchienda kune rumwe rutivi. Iwe unogona zvakare kuchengetedza kukanganisa mukati mehubhu kana uchikanda kuwedzera simba.
8 - Ball Squat neMedine Ball
Nokubatanidza squat nechomukati mahudyu, iwe unobatanidza misi yose mumutumbi wakadzika kuti uite basa rakaoma.
9 - Squat neChina Dumbbell
Kubata uremu ndedzimwe nzira yekuwedzera kuwedzerwa kune zvidzidzo zvinokosha uye zvishoma nyore kupfuura kutakura zviyero zviviri (ona Squat neDumbbells) kana kushandisa barbell. Iva nechokwadi chokuti iwe uchengetedze uri mukati uye kumashure zvakananga sezvaunodonha pasi panzvimbo pokukomberedza mberi.
10 - Squat neDumbbells
Kuwedzera dumbbells inzira imwe chete yekuwedzera kuwedzera kwekufamba uye inogona kunge iri nyore nyore kupfuura barbell squats, zvichienderana nehuwandu hwaunoshandisa. Kuvabata chete pamusoro pemapfudzi kuchashorawo maoko, asi iwe unogona kuvabata pamativi ako zvakare.
11 - Barbell Squat
The barbell squat ibasa rinokurudzira, richikubvumira kushandisa zviyereso zvinorema kuti unyatsopikisa makumbo. Iva nechokwadi chokuti unoshandisa uremu hwaunogona kubata zvakanaka kana kushandisa shanje kana Smith Smith kana uri kuoma zvikuru.
12 - Plie Squat Pamakona
Iyi inguva yeplie squats inongoratidzira chete mazhenje emukati, inosanganisirawo mhuru dzemarudzi akawanda emisidha extravaganza. Nokugara pazvigunwe, iwe uchanzwa izvozvi mumuviri wako wose wepasi.
13 - Plie Squat
Nokutora makumbo akareba uye zvigunwe zviri kunze, iwe unopisa mishonga yakawanda mukati mehudyu. Chengetedza mabvi maererano nemigunwe yekudzivirira mabvi uye kunyatsotsvaga kuburikidza nezvitsitsinho paunenge uchisimudza. Kitty haana kubatanidzwa.
14 - Plie Squat naBharbell
Iyo plie squat ndeimwe shanduro yemasikirati emakumbo umo iwe unotora makumbo akafara uye zvigunwe kuti zvipise mukati memakumbo emakumbo. Iwe unogona kubata chidimbu chekuyera-chiyero pamusoro pepamberi pamapfudzi nokuda kwekuwedzera. Iva nechokwadi chekuchengeta mabvi maererano nemakona.
Enda kune iyi chinyorwa chekuziva chinosanganisira maitiro anobatsira emuviri wepasi kuti uwane mirayiridzo yakazara uye mamwe mazano ekuti ungashanda sei pasi pasi.
15 - Rimwe-Leg Ball Squat
Iyi ndiyo yepamusoro yepamusoro yebhokisi squat uye inoda kuwandisa kwemari. Nokushanda kune rimwe gumbo, iwe unopikisa gumbo rekuita pamwe chete.
Enda kushanyira Mugovera Wangu Wekudzivirira wekurumidza kuti uone mirayiridzo yechirongwa ichi uyewo kuti unokwanisa sei kukwanisa kuitisa mumuviri wakakwana wekudzidzira muviri.
16 - Imwe-Yakagadzirirwa Front Squat Nhanho
Izvi zviri mberi kwekwese zvose zvine simba re quad uye zvinoda fomu yakakwana kuitira kuti udzivirire mabvi ako. Iva nechokwadi chekuti iwe unogadzika bvi shure kwechiso chako pamagumbo anoshanda.
Shanyira Huru dzangu , Butt & Thighs Workout kuti uwane mirayiridzo yakajeka uye mazano ekuti ungagadzirisa sei chiito ichi muchikoro chepasi chakakwana.
17 - Imwe-Yakagadzirirwa Bent Over Squat ne Leg Lift
Uyu ibasa guru rinotarisa mazana emapoka mapoka pasina chero midziyo. Muchiito ichi, iwe unoita squat imwe-ine mitsipa ine kusimudzwa kwemakumbo kuitira kuti makumbo ose ari kushanda. Nemhaka yokuti iwe wakakotama, yako abs uye shure ichabatanidzwawo kuti ikubatsire kugadzikana iwe. Iva nechokwadi chekuchengeta zviuno zvechiuno mukati memutambo.
Enda kushanda yangu yeNo Equipment Travel Workout kuti uone mamwe maitiro iwe unogona kuita chero kupi zvako, chero nguva.