45 squat Misiyano Kukuchengeta Iwe Pazvigunwe Zvako

Zvemukati

• Bodyweight squats
• 1. Basic squat
• 2. Rusvingo squat
• 3. Musungwa squat
• 4. Side squat
• 5. Pistol squat
• 6. Gumbo-gumbo squat
• 7. Plié squat
• 8. Plié squat netsoka yekuzvuva
• 9. squat nemabvi kutyaira
• 10. Side-kick squat
• 11. Kupatsanura squat
• 12. Kuvhara-stance squat
• 13. Lateral squat kufamba
• 14. Curtsy squat
• 15. Chikwere kufamba
• 16. Frog squats
• 17. Squat kupomba
• 18. squat jacks
• 19. Squat ine kickback
• Kurema squats
• 20. Kumusoro squat
• 21. Chimbambaira squat
• 22. Barbell musana squats
• 23. Dumbbell squat
• 24. Mberi squat
• 25. Goblet squat
• 26. Zercher squat
• 27. Bulgarian yakakamurwa squat
• Plyometric squats
• 28. Jump squat
• 29. Svetuka squat pazvigunwe
• 30. Kurema kusvetuka squat
• 31. Pop squat
• Squats vachishandisa michina
• 32. Wall squat pane iyo yoga bhora
• 33. Bhokisi kana bhenji squat
• 34. Mini bhendi squat
• 35. Sissy squat
• 36. Resistance band squat
• 37. TRX squat
• 38. TRX squat kukanda
• 39. TRX squat svetuka
• 40. TRX pfuti squat
• 41. Smith muchina squat
• 42. Kusvipa squat
• 43. Bosu squat
• 44. Reverse Bosu squat
• 45. Bhokisi rinokwakukira kune squat
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kunyangwe iwe uchivada kana kuvenga ivo, squats vanoshanda. Izvo zvinobatsira kwete chete kune ako makumbo uye glutes, asiwo yako yepamoyo. Uyezve, iwo chiito chinoshanda, zvichireva kuti vanogona kubatsira kuita zviitiko zvezuva nezuva zvive nyore.

Uye kunyangwe pasina kuramba kwekushanda kweiyo squat yakakosha, kune zvakawanda zvakawanda kwazvinobva. Pazasi, isu tine makumi mashanu neshanu ekukubatsira iwe kusimudza squat yako mutambo uye chengetedza zvinhu zvinonakidza.

Bodyweight squats

Aya makwati haadi chero michina kana kuwedzerwa kuramba - ingori huremu hwemuviri wako.

1. Basic squat

Uyu ndiwo mutsara unoyera we squatting. Tenzi danho iri rekutanga uye iwe uchave mune chimiro chakakura apo iwe unoshanda nzira yako kuburikidza neiyi runyorwa.

1. Tanga netsoka dzako papfudzi-upamhi hwakaparadzaniswa, zvigunwe zvishoma zvabuda, uye maoko ako pasi parutivi rwako.
2. Tanga kukochekera muhudyu uye kukotamisa mabvi ako, kugara kumashure kunge uchazogara pasi uye uchibvumira maoko ako kusimuka pamberi pako. Ita shuwa kuti mabvi ako haawire mukati uye musana wako unogara wakamira.
3. Kana zvidya zvako zvakafanana nepasi, mira uye sundira kumusoro kuburikidza nezvitsitsinho zvako kuti udzoke kuzotanga.

2. Rusvingo squat

Kana iwe uine matambudziko emabvi kana ehudyu, squat yemadziro inozopa imwe rutsigiro.

1. Mira wakabata musana wakatarisana nemadziro wobva watsika tsoka dzako dzinosvika gumi nemaviri kubva pamadziro.
2. Bhendesa mabvi ako, uchidonhera mu squat uchichengeta musana wako wakanamirwa kumadziro mukati me kufamba.
3. Mira kana zvidya zvako zvakafanana nenyika. Pushira kumusoro kuburikidza nezvitsitsinho zvako kumashure kuti utange.

3. Musungwa squat

Kuisa maoko ako mushure memusoro wako kunobatsira kudzikamisa yako yepakati nemapfudzi.

1. Tanga nemakumbo ako papfudzi-upamhi hwakaparadzaniswa, zvigunwe zvishoma zvabuda, maoko akakotama, uye zvigunwe zvakatarisana kuseri kwemusoro wako.
2. Enderera neakakosha squat.

4. Side squat

Izvo zvakakosha kuti ushande mundege dzese dzekufamba uchirovedza muviri - izvo hazvireve chete kumberi nekumashure, asi kudivi kune rimwe divi zvakare.

1. Tanga nemakumbo ako papfudzi-upamhi wakaparadzaniswa uye maoko ako pasi pamativi ako.
2. Kutanga kukochekera muhudyu uye kukotamisa mabvi ako, kutsika rutsoka rwako rwerudyi uchienda parutivi uye uchibvumira maoko ako kusimudza pamberi pako kunzvimbo yakanaka.
3. Kana zvidya zvako zvakafanana nenyika, simuka, utsike rutsoka rwako rworuboshwe kuti usangane nerudyi rwako.
4. Dzokorora, kutsika tsoka yako yekuruboshwe kunze uye nekuunza rutsoka rwako rwerudyi kuti usangane naro.

5. Pistol squat

Kufambisa kwepamberi, bhuti repistol igumbo rimwe-rehuremu hwemuviri hunoda simba, chiyero, uye kufamba.

1. Tanga kumira nemakumbo ako pamwechete uye wedzera maoko ako pamberi pako.
2. Simudza gumbo rako rekuruboshwe kumusoro kubva pasi pamberi pako uye gadzika pasi kurudyi kwako, uchidzikisa kusvikira gumbo rako rekuruboshwe rakaenzana nepasi.
3. Simuka udzokere kune rimwe divi.

6. Gumbo-gumbo squat

Kwete kuti uvhiringidzwe nepistol squat, gumbo-gumbo squat rakadaro - squat pagumbo rimwe. Musiyano mukuru ndewekuti mune rimwe-gumbo squat, gumbo remahara harifanirwe kunge rakaenzana nepasi.

1. Tanga nekumira netsoka dzako pamwechete uye maoko ako ari pamberi pako.
2. Simudza gumbo rako rekuruboshwe kubva pasi pamberi pako uye gadzika pasi kurudyi rwako kusvika paunogona kuenda, uchimira kana chidya chako chekurudyi chakafanana nepasi.
3. Simuka, wobva wachinja makumbo.

7. Plié squat

Chinja yako yemukati ballet nyeredzi ine plié squat. Izvo zvakanaka kunongedza mahudyu ako, futi.

1. Kutanga nemakumbo ako akafara kupfuura mafudzi-akapamhama akaparadzaniswa, zvigunwe zvakanongedzwa.
2. Bhenda mabvi ako, uchidonha kusvikira mahudyu ako akafanana nepasi, kana kusvika paunogona kuenda. Chengetedza chipfuva chako kumusoro kwese kufamba.
3. Pusha nepakati pezvitsitsinho zvako kuti udzoke kuzotanga.

8. Plié squat netsoka yekuzvuva

1. Kutanga nekuita plié squat. Sezvaunodzoka kumusoro, dhonza tsoka yako yekurudyi pasi kuti unosangana negumbo rako rekuruboshwe.
2. Tsika rutsoka rwako rworuboshwe kunze, plié squat, uye dhonza tsoka yako yekuruboshwe kuti usangane kurudyi kwako.

9. squat nemabvi kutyaira

1. Donhedza pasi mune yakakosha squat.
2. Sezvaunouya kumusoro, fambisa ibvi rako rekurudyi kumusoro kumusoro sekuenda kwaro.
3. Donhedza ipapo pasi zvakare kune imwe yakakosha squat, uchisimudzira kumusoro uye uchityaira ibvi rako rekuruboshwe kumusoro panguva ino.

10. Side-kick squat

Kuwedzera kukanda kune ako squats kunovatora kubva pasimba kuenda ku cardio pasina nguva.

1. Donhedza pasi mune yakakosha squat.
2. Sezvaunouya kumusoro, rova ​​gumbo rako rerudyi kumusoro kumusoro kwazvinoenda.
3. Donhedza ipapo pasi zvakare kune imwe yakakosha squat, uchisimudzira kumusoro uye kurova gumbo rako rekuruboshwe kumusoro.

11. Kupatsanura squat

1. Dzedzereka nzvimbo yako kuitira kuti tsoka yako yekurudyi ive pamberi pekuruboshwe kwako.
2. Ita squat, uchidonha pasi kusvikira pahudyu yako yekurudyi yakafanana neepasi.
3. Mira uye chinja chimiro chako.

12. Kuvhara-stance squat

Kuunza tsoka dzako padhuze pamwe chete kunopa ako quads rimwezve basa.

1. Tanga kumira netsoka dzako padhuze nepadhuze, zvigunwe zvakanongedzwa kumberi.
2. Hembera muhudyu mako ugare kumashure mune squat, uine shuwa kuti mabvi ako haapinde mukati. Simuka kana zvidya zvako zvakafanana nepasi.

13. Lateral squat kufamba

1. Pedzisa divi squat, asi panzvimbo yekudzokera kumashure, ramba uchifamba munzira imwechete.
2. Dzokorora huwandu hwakaenzana hwematanho kune rimwe divi.

14. Curtsy squat

Iyi misiyano inopa imwe yekuwedzera kutarisa kune yako glutes.

1. Kutanga netsoka dzako pabendekete-upamhi hwakaparadzaniswa, maoko pazviuno zvako.
2. Tsika gumbo rako rerudyi kumashure, uchiyambuka seri kwekuruboshwe kwako, kunge urikukombama, kukotamisa gumbo rako rekuruboshwe nekumira apo chidya chako chakafanana nepasi.
3. Dzokera kutanga uye zadzisa negumbo rako rakatarisana.

15. Chikwere kufamba

Inzwa kutsva nekufamba kwe squat, izvo zvinowedzera nguva pasi pekunetsekana - kana kureba kwenguva iri tsandanyama iri kushanda.

1. Donhedza pasi mune yakakosha squat.
2. Pasina kukwira, famba tsoka imwe pamberi perimwe.

16. Frog squats

1. Donhedza pasi mune yakakosha squat.
2. Isa magokora ako mukati memabvi ako, uchibatanidza maoko ako pamwechete.
3. Kuchengeta magokora ako paari, zvishoma nezvishoma tanga kutwasanudza makumbo, uchisimudzira chiuno chako mudenga, wobva wadzikira pasi pasi.

17. Squat kupomba

1. Donhedza pasi mune yakakosha squat.
2. Panzvimbo pekuwedzera zvizere kumashure kumusoro kusvika pakutanga, simuka nepakati, wobva wadzokera pasi zvakare.

18. squat jacks

1. Donhedza pasi mune yakakosha squat nemaoko ako kuseri kwemusoro wako.
2. Svetuka tsoka dzako kunze uye dzoka mukati, chengetedza chinzvimbo che squat.

19. Squat ine kickback

1. Donhedza pasi mune yakakosha squat.
2. Paunenge uchikwira, simudza rutsoka rwako rwerudyi kubva pasi, uchisvina kubwinya kwako nekukanda gumbo rako kumashure kwako. Iva nechokwadi chekuti mahudyu ako anogara akaenzana pasi.
3. Deredza tsoka yako kudzokera pasi, squat pasi zvakare, uye rova ​​gumbo rako rekuruboshwe kumashure.

Kurema squats

Nekuwedzera dumbbells, barbell, kana kettlebell kune ako squats, iwe uchazvinetsa pachako nekuwedzera kuramba.

20. Kumusoro squat

Squat yepamusoro, ine huremu wakabata pamusoro pemusoro wako, inoda kugadzikana, kufamba, uye kuchinjika kupfuura squat yekutanga.

1. Mira nemakumbo ako akafara kupfuura mafudzi-akapamhama akaparadzaniswa, zvigunwe zvakanongedzwa. Bata bharanzi kana bhora pamusoro pemusoro wako nekubata kwakawanda.
2. Kuchengeta chifuva chako uye musoro kumusoro, gara kumashure muhudyu mako, uchirega zvidya zvako zvingoenda zvakapfuura zvakafanana nepasi.
3. Tyaira nepakati pezvitsitsinho zvako kuti udzoke kuzotanga.

21. Chimbambaira squat

Iyi misiyano inoshandisa chimbambaira muchina, iyo iwe yaunogona kuwana mune dzakawanda gyms.

1. Isa bhawa mukona kana chiteshi chevhu, wochirongedza nehuremu hunodiwa.
2. Mira pamberi pehuremu hwakaremerwa, uhubate nemaoko maviri pachipfuva, uye squat pasi.
3. Pushira nepakati pezvitsitsinho zvako, chengetedza chipfuva chako kumusoro.

22. Barbell musana squats

1. Takura bhero pamafudzi ako.
2. Pedzisa squat inokosha.

23. Dumbbell squat

1. Bata dumbbell mune yega ruoko parutivi rwako uye zadza yakakosha squat.
2. Chengeta chifuva chako chakashama uye musoro wako kumusoro.

24. Mberi squat

Nekuti iwe wakabata uremu pamberi pako nekuda kwekusiyana uku, moyo wako unopinda mukunyanyisa. Yako yepamusoro yekumashure inofanirwa kushanda kuti igadzikise kumira kwakanaka uye ako quads anowana akakwira mutoro.

1. Takura bharanda parutivi rwako rwemberi, uchizorizorira kumberi kwemapfudzi ako, kuyambuka maoko ako, uye kubata bhaa.
2. Donhedza pasi mune yakakosha squat.

25. Goblet squat

Saizvozvowo kumberi squat, yako yekumberi cheni - kana kumberi kwemuviri wako - iri kuita rakawanda rebasa mune goblet squat. Chinzvimbo chepasi zvakare chakasarudzika uye chiri nyore kuti vanhu vazhinji vabudirire.

1. Bata dumbbell kana kettlebell padhuze nepachipfuva chako tsoka dzako dzakatenderedza zvishoma kupfuura mafudzi-akapamhama uye zvigunwe zvakanongedzwa zvishoma.
2. Kuchengeta chipfuva chako uye musoro kumusoro, pfugama mabvi ako kusvikira nyundo dzako dzabata mhuru dzako. Simuka.

26. Zercher squat

Imwe squat yakatakurwa kumberi, iyo Zercher squat haisi yeakafa moyo, sezvo inoda kubata huremu muhoko yegokora rako.

1. Bata bharobhu murukova rwegokora rako nemaoko ako akatarisana newe.
2. Donhedza pasi mune yakakosha squat.

27. Bulgarian yakakamurwa squat

Iko kusiana-kwegumbo rimwe chete kunomanikidza iwe kuti unyatsobata yako yepamoyo. Pedzisa kufamba uku nekubata dumbbell muruoko rumwe nerumwe kana kurodha bharanzi kumusana kwako.

1. Zvimise pamberi pebhenji uine chimiro chakakamurwa, uchizorora tsoka yako yekuruboshwe kumusoro pabhenji. Rutsoka rwako rwerudyi runofanira kunge rwakakwana zvakakwana kuti ugare wakasununguka pasi pasina ibvi rako richiwira pamusoro pezvigunwe zvako.
2. Kuchengeta chifuva chako chakavhurika, squat pasi pagumbo rako rerudyi, uchidzosera kumashure kumusoro kuburikidza nechitsitsinho chako.
3. Simuka uite kune rimwe divi.

Plyometric squats

Plyometric squats inosanganisira kufamba kunoputika kunoda kuti mhasuru dzako dzishandise simba rakanyanya munguva pfupi - dzinobatanidza kumhanya nesimba kuti zviite kuti uve nesimba.

Kana iwe uri mutsva pakushanda kunze kana uine chero rudzi rwekukuvara, bata pane izvi zvinofamba, izvo zvinogona kuve zvakashata pane ako majoini.

28. Jump squat

1. Fungidzira yakakosha squat chinzvimbo. Kudonha pasi, uye munzira yekukwira, putika kumusoro kuburikidza nezvigunwe zvako kupinda mukukwakuka.
2. Land zvinyoro-nyoro, nekukasira uchidonha uchidzokera pasi uye uchiputika kumashure kumusoro zvakare.

29. Svetuka squat pazvigunwe

Uku kusiyanisa kuri nyore zvishoma pamabvi ako nemakumbo.

1. Fungidzira yekusvetuka squat chinzvimbo.
2. Panzvimbo pekusiya ivhu kumusoro, ingosimuka zvigunwe zvako.

30. Kurema kusvetuka squat

1. Bata dumbbell yechiedza mumaoko maviri.
2. Pedzisa yakajairika svetuka squat.

31. Pop squat

1. Tanga nemakumbo ako pamwe chete uye maoko ako parutivi rwako.
2. Bhendesa mabvi ako uye uuye nemaoko ako pamberi pako, uchikotama kugokora.
3. Simuka uye "pop" kumusoro, uchimisa tsoka dzako kunze, uchibvumira kukombama zvishoma mumabvi ako, uye ipapo nekukasira uchidzokera pakati nepakati netsoka dzako.
4. Simuka ubuke zvakare.

Squats vachishandisa michina

Mabhenji, mabhokisi, mabhora eyoga, uye mabhendi - zvese zvinogona kubatsira iwe kugadzirisa fomu rako nekukupa iwe kuwedzera kuramba.

32. Wall squat pane iyo yoga bhora

1. Ita squat yemadziro, asi isa bhora rekurovedza pakati pako nemadziro.
2. Deredza pasi bhora apo iwe uchidzikisa muviri wako.

33. Bhokisi kana bhenji squat

Kana iwe uri mutsva kune squats, bhenji squat inzira yakanaka yekuzvisundira iwe pasi zvishoma.

1. Zvimise pamberi pebhenji kana bhokisi kuti ubate zvishoma kana iwe ukagara pasi mune squat.
2. Ita squat yakakosha, uchidzikisa kusvikira pasi yako yabata chigaro, wobva wamira kumashure.

34. Mini bhendi squat

Chimiro chakakodzera che squat chinosanganisira kuchengetedza mabvi ako kunze, asi zvakajairika kuona mabvi achivharira mukati, izvo zvinogona kuve chiratidzo chekupera simba glutes.

Uchishandisa mini bhendi, iyo iwe yaunogona kuwana online, zvinomanikidza iwe kuti udzivise iyi mhosho.

1. Isa kabhendi kadiki pamusoro pemabvi ako, uchifungidzira chimiro che squat yekutanga.
2. Ita squat yakakosha, kuve nechokwadi chekuti urikusundira zvidya zvako kunze kunopesana nezvikwata.

35. Sissy squat

Iwe unogona kuita vhezheni yesisi squat uchingoshandisa ndiro, asi zvichave nyore nesissy squat muchina - ndizvo zvatichatsanangura pano.

1. Zviise pachezvako musissy squat muchina kuti umire nemhuru dzako pakatarisana nepadhi hombe uye tsoka dzako pasi petsoka-dzekumira.
2. Kutanga kugara pasi, uchimanikidza kurwisa pads, kudzamara zvidya zvako zvakafanana pasi.
3. Simira kumusoro uye dzokorora.

36. Resistance band squat

Resistance mabhendi anoisa kushoma kumanikidza pane majoini pane zviyero zvinoita uchiri kupa kumanikidza kwaunoda kuvaka simba.

Unogona kuwana kuramba mabhande emarudzi ese - uye mavara - online.

1. Mira nezvose zviri zviviri zvekudya kwako pane iyo bhendi, wakabata magumo muchiuno chako.
2. Kuchengeta maoko ako kwavari, simuka. Ita squat yakakosha.
3. Simuka kuti udzokere kutanga.

37. TRX squat

TRX tambo, inowanikwa online, shandisa giravhiti uye yako wega huremu hwekupa kuramba kudzidziswa. A TRX squat ibasa guru rekutanga.

1. Bata iyo TRX inobata uye uibate pachifuva pamwero nemaoko akawedzerwa, uchitsigira kumusoro kusvikira mabhanhire aiswa.
2. Dzikisa pasi mu squat, uchidhonza zvishoma zvishoma pamusoro pemabhande.

38. TRX squat kukanda

1. Gadzirira yakajairwa TRX squat.
2. Paunenge uchiuya, rova ​​gumbo rako rerudyi kumusoro uye kunze.
3. Kana tsoka yako yadzokera pasi, squat pakarepo pasi zvakare, ino nguva ichirova gumbo rako reruboshwe kumusoro uye kunze.

39. TRX squat svetuka

1. Gadzirira yakajairwa TRX squat.
2. Sezvo iwe paunouya kumusoro, putika mukusvetuka, uchimhara zvinyoro nyoro uye nekukasira uchidzikira kumashure mu squat.

40. TRX pfuti squat

Pistol squats inogona kuva yakaoma zvikuru, asi kuzviita nerubatsiro rweTrX tambo kunogona kukubatsira iwe kuwana hang yezvinhu.

1. Bata iyo TRX inobata uye uibate pachifuva pamwero nemaoko akawedzerwa, uchitsigira kumusoro kusvikira mabhanhire aiswa.
2. Simudza gumbo rako rekuruboshwe kubva pasi, wakaribata rakatwasanuka pamberi pako, uye gadzika pagumbo rako rerudyi, uchibvumira gumbo reruboshwe kuti risvike parutivi nepasi.
3. Simuka uye dzokorora nerimwe gumbo.

41. Smith muchina squat

Iyo inozivikanwa zvakare seyakabatsirwa squat muchina, Smith muchina squats anotendera iwe kuti utarise pane fomu uye udzikise njodzi yako yekukuvara.

1. Takura uwandu hunodiwa hwehuremu pamushini uye woisa bhawa kuti ugone kunyatsopinda pasi payo wosimuka.Inofanira kunge ichizorora pamisungo yako nemapfudzi.
2. Hinji pazviuno uye bendamisa mabvi ako, ugere kumashure muhudyu mako kusvikira zvidya zvako zvakafanana nepasi.
3. Simuka uye dzokorora.

42. Kusvipa squat

Iyi misiyano inoshandisa mumwe muchina unonzi hack muchina.

1. Takura uwandu hwaunoda hwehuremu uye woisa musana wako nemapendekete uchipesana nemapedhi uye wedzera makumbo ako, uchiregedza mabatiro ekuchengetedza.
2. Bhendesa mabvi ako, kumira kana zvidya zvako zvakafanana neivhu, uye sundira kumashure kumusoro kuti utange.

43. Bosu squat

Uchishandisa bhora reBosu, iro raunogona kuwana online, inzira yakanaka yekushanda pane yako balance paunenge uchi squat.

1. Kwidza bhora reBosu kuitira kuti tsoka dzako dzive dzakapamhamha-fara.
2. Wedzera maoko ako pamberi pako uye bendamisa mabvi ako, ugere kumashure muhudyu mako uye chengetedza muyero wako. Chengetedza musana wako wakananga mukati mese.
3. Simira kumusoro uye dzokorora.

44. Reverse Bosu squat

Uku kusiana kunopa chinetso chakatokura chebhalansi pane yakajairwa Bosu squat.

1. Flip bhora reBosu kuitira kuti iro rakatsetseka rakatarisana kumusoro. Ngwarira kumisikidza iyo kuitira kuti tsoka dzako dzive pamativi.
2. Gara pasi, uchivimbisa kuti mabvi ako anosundira kunze, chipfuva chako chinodada, kumashure kwakatwasuka uye musoro wako unogara mudenga.
3. Dzorera kumashure kuti utange uye dzokorora.

45. Bhokisi rinokwakukira kune squat

Uku kufambira mberi kweplyometric inosanganisira bhokisi. Chenjerera kana usati wamboita kusvetuka kwebhokisi kare.

1. Zvimise pamberi pebhokisi.
2. Kudonha pasi uye kusvetuka kumusoro, kumhara pabhokisi uye kudonha mune squat.
3. Buda uye dzokorora.

Chinokosha

Kusvetuka inzira huru yekuvaka yakaderera simba remuviri. Kune misiyano isingaverengeke yemarudzi ese eganho, kufambira mberi, uye zvinangwa. Wakamirira chii? Nguva yekudonhedza pasi!