Top 10 Squat Maitiro Okukudzwa, Hips, uye Matatya

1 - Squat neBercercise Ball

Masikirwo amabhizimisi maitiro makuru ekugwinya, mahudyu uye mahudyu uye kuwedzera bhora kumhanya kunogona kuwedzera kukurudzira kumushure apo uchikubvumira kupinda muchikwata chakakwana chekudzivirira mabvi.

1. Mira nechokuita nehup or shoulder-width separation uye uise bhodhi rekudzivirira shure kwekunze kwako kumashure uye kupikisa rusvingo rwakasimba rutsigiro.
2. Kana ukasarudza kubata zviyero, unogona kuzvichengeta pamativi ako, zvibatanidze pamapfudzi kana kuti uzviise pamatanda.
3. Bhita mabvi uye udzike mu squat, uchengetedze mabvi maererano nemagunwe.
4. Pasi pasi kusvika iwe unogona (asi kwete pasi pe 90 degrees) uye pfuurira muzvitsitsinho kuti udzokere kunzvimbo yekutanga.
5. Itai mapeji 1-3 e 10-16 reps.

Mazano:

• Chengetedza mabvi ako maererano nemakumbo ako.
• Dhinda uchishandisa chitsitsinho chetsoka dzako apo iwe unomhanya kubva ku squat.
• Usarega mabvi achikotama pamusoro pezvigunwe.

Kutevera Kudzidzira: Plie Squats

2 - Plie Squats

Zvikwereti zveplei inzira yakanaka yekutarisa mukati mahudyu pamwe nehudyu uye glutes. Munyaya iyi, unoda kuchengeta mabvi maererano nemakona. Nguva dzose shanda nesimba rako pachako kuchinja uye uende pasi zvakaderera sezvaunogona kunyatsogona.

1. Simira netsoka zvakakura, zvigunwe kubva kune imwe nzvimbo ye-45-degree angle uye isa bhodhi yekudzidzira shure kwechezasi yako kumashure kuti ubatsirwe.
2. Kana ukasarudza kubata zviyero, unogona kuzvichengeta kumativi ako kana kuzviisa muhudyu.
3. Bhita mabvi uye udzike mu squat, uchengetedze mabvi maererano nemagunwe.
4. Pasi pasi kusvika sekuchinja kwako kunobvumira uye kumhanyira muzvitsitsinho kuti udzokere kunzvimbo yekutanga.
5. Itai mapeji 1-3 e 10-16 reps.

Mazano:

• Chengetedza mabvi ako maererano nemakumbo ako. Kana mabvi ako achida kupinda mukati, gadzirisa maoko emakumbo ako kune imwe nzvimbo inofadza.
• Dhinda uchishandisa chitsitsinho chetsoka dzako apo iwe unomira kubva kumadziro kuti uite mukati mako mahudyu.
• Usarega mabvi achikotama pamusoro pezvigunwe.

Kuwedzera Kudzidzira: Ball Squat ne Medicine Ball

3 - Ball Squat neMedine Ball

Imwe mhando dzakasiyana-siyana pa squat ndeyekudzivirira bhora remishonga pakati pemabvi. Izvi zvinotarisa zvimwe zvemukati mahudyu panguva imwechete iwe uri kupisa misungo ye quads, glutes uye nyundo yekuwedzera.

1. Isa bhodhi rekudzivirira shure kwekumusoro kwako kumashure uye kupikisa rusvingo rwakasimba kuti rutsigire.
2. Dzvanyira mushonga wepakati-mashoma bhora pakati pemabvi. Kana ukasarudza kubata zviyero, unogona kuzvichengeta pamativi ako, zvibatanidze pamapfudzi kana kuti uzviise pamatanda.
3. Bhodza mabvi uye udzike mu squat paunenge uchinyora mishonga bhora kuti urambe uri panzvimbo.
4. Pasi pasi kusvika iwe unogona (asi kwete pasi pe 90 degrees) uye pfuurira muzvitsitsinho kuti udzokere kunzvimbo yekutanga.
5. Itai mapeji 1-3 e 10-16 reps.

Kutevera Kudzidzira: Bounce Squats

4 - Bounce Squats

Iyo Bounce Squat ndiyo imwe nzira yekushanda pasi pasi, panguva ino nenzira yakasimba. Iwe uchashandisa bhora kuti ridzike uye rive pasi, rinomira pamusoro pekufamba, iro rinonyatsoshanda chiuno nehudyu. Iwe uchaona izvi zvakanyanya kufema-kutama usati waenda kunorema simba kudzidziswa uye zvakare inzira yakanakisisa yekubatsira kupedza masumbu ako kana usina nguva yakawanda yekuita basa.

1. Tanga nekugara pabhokisi nemakumbo ako pamusoro pehuputi-hupamhi zvakaparadzana, kusabatanidzwa uye maoko achizorora pabhora.
2. Bounce kusvika muhafu-squat, kuchengeta minwe yako pabhola kuti uone kuti haibvumi.
3. Gara zvakare pasi bhora uye pakarepo udzoke zvakare, kumbomira kumusoro uko uchidzokorora kwema 1-3 seti re 15-20 reps.
4. Iva nechokwadi chekuti unoita bhora pasi pako nguva yose. Iwe unogona kuwedzera bhora pamadziro kana iwe unonzwa uchitya pamusoro peiyo.

Kuwedzera Kuita muviri: Rusvingo Runogara neGumbo Rokusimudza

5 - Rusvingo Runowanikwa neGomo Lift

Rusvingo runogara hutambo hukuru hwokudziya muviri wakadzika, kuvaka kushivirira uye kusati wanyanya kunetsa makumbo mushure mekudzidzira muviri pasi. Izvi zvinogonawo kuva sarudzo kune vanhu vane dambudziko nemasikirati emagariro nemapapu nekuda kwemarwadzo emabvi. Nokuti iwe uri kusimudza rutsoka rumwe kubva pasi, iwe unofanirwa kushanda zvakaoma kuti uchengetedze uwandu. Batisera pamadziro kana chigaro chekuenzanisa kana zvichidiwa.

1. Uine bhora pamusoro pemadziro uye uchitsigira musana wako, mira namakumbo pamusoro pechiuno-kure kure.
2. Pasi kusvika muchikwata kusvikira mahudyu ari akaenzana kusvika pasi, mabvi shure kwezvigunwe.
3. Munzvimbo imwechete yakagara, shandura uremu hwako kumakumbo erudyi uyesimudza rutsoka rworuboshwe kubva pasi pasi mashoma masendimita. Edza kuchengeta uremu muchitsitsinho chetsoka rwerudyi.
4. Isa pasi petsoka uye udzoke uremu hwako kuruboshwe rwusara, usimudze rutsoka rworudyi kubva pasi. Edza kuchengetedza nzvimbo yekwereti pasina kusimudza.
5. Ramba uchichinja gumbo rekumhanya apo uchigara muchikwata chako zvakaderera sezvaunokwanisa.
6. Batisera kumadziro kana chigaro chekuenzanisa kana zvichidiwa uye kuwedzera simba, kana zvichidiwa, nekubata zviremera.
7. Dzokorora kwemasekondi 30-60, 1-3 nguva.

Kuwedzera Kuita muviri: Tiptoe Squats

6 - Tiptoe Squats

Imwe yakasiyana yemasikirwe esimba ndeyeti "tiptoe squat", kufamba kunonyanya kusangana ne quads nemhuru uye hakudi mimwe midziyo. Ichi chiito chikuru chaunofanira kuita apo unoda kushambidza makumbo, kunyanya kana uchifamba kana usina zvigadziko zvawanikwa. Chinokosha chekuchengetedza kufamba uku kwakachengeteka uye kubudirira ndechokuchengetedza kusabatanidzwa mukati memabasa ose. Kana iwe uchinzwa marwadzo mumabvi, famba uku kufamba.

1. Simira netsoka nechokufamba-famba uye ugare pasi, uchiisa maoko pasi, uchisimudza pamakona.
2. Gara pazvigunwe zvako kana iwe ukanamatira mabvi, uchitora mahudyu kumucheto.
3. Chengeta iyo isina kubatanidzwa kuchengetedza pasi yakadzoka.
4. Kunyange pazvigunwe zvako, pfugama mabvi kuti udzike pasi pasi uye dzokorora kwema 1-3 sets 8-16 reps.
5. Kuti uchinje, isa maoko ako pachigaro kana chimwe chikwata chakasimudzwa.

Kutevera Kudzidzira: Sumo Squats

7 - Sumo Squat

Sumo squat is squat broad-legged with focus on the inner thighs, a nice variation on squat squats. Nemhaka yekuti zvigunwe zvako zvakashandurwa paakona, kiyi yekuchengetedza kufamba kwakachengeteka ndeyekuita kuti mabvi ako arambe achienderana nemigunwe. Iwe uri kure zvakadini iwe uchatenderera pane kuchinja kwemukati mahudyu ako, saka enda chete iwe iwe unogona kunyatsogona.

1. Simira muhupamhi hwakawanda nezvigunwe zvemakumbo kubva panenge 45-degree angle (kana chero chii chinonzwa chakanaka).
2. Ita dumbbell yakakura kana kettlebell (inoratidzwa) mumaoko ose maviri uye, kuchengeta torso yakarurama, kufugama mabvi muchikwata.
3. Pasi paunokwanisa, kuchengeta mabvi maererano nemigunwe.
4. Pinda muzvitsitsinho kuti uuye uye udzokorora kwema 1-3 sets 8-16 reps.

Kuwedzera Kuita Zvekuita Muviri: Wose Squat Weight Exchange

8 - Yose Squat Weight Exchange

Nhengo yakakura yechitsinhanho chekureruka ishanduro yakasimba yeplie squat ine kuwedzera kwekuwedzera. Mhedziso ndeyekudzikisa pasi kuti uise hureru hwepasi, simuka, uye svetuka kumashure kuti utore uremu mune rumwe rutivi. Chinokosha chemuitiro uyu ndeyekuti, kutanga, shandisa mutoro wakaremera kuti uwane zvakanyanya kubva pane zvidzidzo. Chechipiri, edza kuwana yakawanda seyakakwanisa - Mune mamwe mazwi, mamwe ma squat, vashoma kusvika. Chengetedza torsi yako pane kungotenderera kumashure. Kana iwe uri mukati mahudyu zvakasimba, iwe unogona kusungira danho kana kukwidziridza nzvimbo kuti uende nyore nyore.

1. Simira netsoka dzakakura, zvigunwe kubva kune imwe nzvimbo yakagadzikana uye ubatisise uremu hunorema kuruboshwe.
2. Squat zvakaderera sezvaunokwanisa, kuchengeta torsi yakarurama uye iyo isina kubatanidzwa.
3. Isa chiremera pavhu uye usiye muzvitsitsinho kuti umire.
4. Dzivisa kuvhara mabvi pamusoro pekufamba.
5. Squat zvakare zvakare uye kutora uremu kune rumwe ruvoko.
6. Chikwata ichiisa chiremera ichi uye chichienderera mberi chichikwira uye chichikwira, chichitsinhanisa uremu nguva imwe neimwe.
7. Dzorerai mapeji 1-3 e 10-16 reps. Rimwe rep rinosanganisira zvose kushandiswa kwemairi uye kudii.

Kutevera Kudzidzira: Goblet Squats

9 - Goblet Squats

Govet squats isarudzo yakanakisisa yekushanda muviri wakadzika, zvikurukuru kana uine uremu pamusana wako, sekushandiswa squats, haunzwisisiki uye haunzwisisiki. Kubata chiremera mberi uye pedyo nemuviri wako kuchakubatsira kuti uchengete chiedza chako chakanaka sezvaunodonha pasi, kudzivirira musana nemabvi.

1. Tora bundu kana kettlebell nehwamanda (sezvinoratidzwa) pedyo nemuviri, inokotama. Ita tsoka dzakaputika nehuputi-kure, kunyange zvazvo iwe unofanirwa kunzwa wakasununguka kugadzirisa tsoka yako nzvimbo kana izvi zvisinganzwisisiki kana kuisa dambudziko pamabvi ako.
2. Shingairira pasi, kuchengetedza uremu pedyo nebhokisi, uchienda zvakaderera sezvaunokwanisa uye uine hukomba mukati memabvi.
3. Chengetedza torsi yakarurama uye iyo isina kubatanidzwa.
4. Dzvinyirira kumashure, kupenya kuburikidza ne glutes. Dzivisa kuvhara mabvi pamusoro pekufamba.
5. Dzokorora zvitatu zvepa8-12 zvakare.

Kuwedzera Kuita muviri: Goblet Squat neRotation

10 - Goblet Squat neRotation

Kuwedzera mutsara wepamusoro uye kutenderera kune chimiro chechigamba chechikwata inzira yakanaka yekuwedzera kusimba kwebasa racho nekusimudza mwoyo wako. Iva nechokwadi chekuti iwe unofamba pamakumbo ose maviri apo iwe unotenderera kune rumwe rutivi kuti urege kudzikatira mabvi.

1. Tora bundu kana kettlebell nehwamanda (sezvinoratidzwa) pachifuva chepamusoro, makumbo akafara.
2. Nechepasi kusvika kune squat, kuunza mabote mukati memakumbo, kana kuti pasi sezvaunokwanisa.
3. Iva nechokwadi chokuti iwe unotumira zviuno zvakare uye unoita mabvi kubva pakuenda zvakanyanya kupfuura zvigunwe.
4. Apo iwe wakasimuka, tora uremu hwepamusoro uye tenderera kune kurudyi, pivhiri pamakumbo maviri.
5. Pasi uye dzokorora kuruboshwe, kupedza 1-3 seti 8-16 reps, kushandura mativi.