1. I-Traditional Bodyweight Squats: Ezi zi-squats ezisisiseko ezibandakanya ukuthoba umzimba wakho ngokuguqa ngamadolo kunye nezinqe, usebenzisa kuphela ubunzima bomzimba wakho njengokumelana.
2. I-Goblet Squats: Kulo tshintsho, i-dumbbell okanye i-kettlebell ibanjwe kufuphi nesifuba, esinceda ukugcina ifom efanelekileyo kunye nokubandakanya imisipha engundoqo ngokufanelekileyo.
3. I-Barbell Back Squats: Olu hlobo lwe-squat lubandakanya ukubeka i-barbell kumqolo wakho ongaphezulu, emva kwentamo, kunye nokwenza i-squats kunye nobunzima obongezelelweyo.Ijolise kwimisipha emikhulu yomlenze kwaye inceda ukwakha amandla onke.
4. I-Squats yangaphambili: Ngokufana ne-barbell back squats, kodwa i-barbell ibanjwe phambi komzimba, iphumle kwi-collarbone kunye namagxa.Olu tshintsho lubeka ugxininiso olungakumbi kwi-quadriceps kwaye lufuna ukusebenza okungundoqo okungundoqo.
5. Iibhokisi zeBhokisi: Oku kubandakanya ukuhlala emva kwebhokisi okanye ibhentshi kwaye emva koko ume kwakhona, onokunceda ukuphucula ubuchule be-squat kunye namandla.Ubude bebhokisi bumisela ubunzulu be-squat.
6. I-Piston Squats: Eyaziwa nangokuthi i-squats yomlenze omnye, ezi zibandakanya ukwenza i-squats emlenzeni omnye ngexesha, elicela umngeni ukulinganisela kunye nokuzinza ngelixa lijolise emlenzeni ngamnye.
7. I-Sumo Squats: Kolu tshintsho olubanzi, iinyawo zibekwe ngokubanzi kunobubanzi bamagxa ngaphandle, kunye neenzwane ezijonge ngaphandle.Le squat igxininisa amathanga angaphakathi kunye ne-glutes ngelixa inciphisa uxinzelelo emadolweni.
8. I-Bulgarian Split Squats: Lo ngumsebenzi ohlangeneyo apho unyawo olunye lubekwe kwindawo ephakanyisiweyo emva kwakho ngelixa usenza intshukumo efana nomphunga ngolunye unyawo.Inceda ukuphuhlisa amandla omlenze kunye nokulinganisela.
9. I-Squats ye-Jump: Utshintsho oluguquguqukayo ngakumbi, i-jump squats ibandakanya ukuqhuma ukuqhuma phezulu ukusuka kwindawo ye-squat, ukubandakanya imisipha yomlenze kunye nokuphucula amandla kunye ne-athletic.
10. Misa i-squats: Kolu tshintsho, ikhefu elifutshane lithathwa emazantsi e-squat ngaphambi kokunyuka.Oku kunokunyusa ukunyanzeliswa kwemisipha kunye nokuphucula amandla kwimisipha yomzimba ephantsi.
Nganye kwezi zintlukwano ze-squat zibonelela ngeenzuzo ezikhethekileyo kwaye zingabandakanywa kwinkqubo yoqeqesho olupheleleyo ukujolisa kwiinkalo ezahlukeneyo zamandla omzimba ophantsi, amandla kunye nokunyamezela.
Ixesha lokuposa: Dec-08-2023