1. I-Traditional Bodyweight Squats: Lawa ama-squats ayisisekelo ahlanganisa ukwehlisa umzimba wakho ngokugoba amadolo nezinqulu, usebenzisa isisindo somzimba wakho kuphela njengokumelana.
2. I-Goblet Squats: Kulokhu kuhluka, i-dumbbell noma i-kettlebell ibanjwe eduze kwesifuba, esiza ukugcina ifomu elifanele futhi ihlanganyele imisipha eyinhloko ngokuphumelelayo.
3. I-Barbell Back Squats: Lolu hlobo lwe-squat luhlanganisa ukubeka i-barbell emhlane wakho ongenhla, ngemuva kwentamo, nokwenza ama-squats anesisindo esengeziwe.Iqondise imisipha emikhulu yemilenze futhi isiza ukwakha amandla wonke.
4. Ama-Squats Angaphambili: Okufana nama-barbell back squats, kodwa i-barbell ibanjwe phambi komzimba, ihlezi phezu kwekholomu nasemahlombe.Lokhu kuhluka kubeka ukugcizelela okwengeziwe kuma-quadriceps futhi kudinga ukwenziwa kusebenze okuyinhloko okukhulu.
5. I-Box Squats: Lokhu kuhlanganisa ukuhlala emuva ebhokisini noma ibhentshi bese usukuma futhi, okungasiza ukuthuthukisa indlela ye-squat namandla.Ukuphakama kwebhokisi kunquma ukujula kwe-squat.
6. Ama-Piston Squats: Aziwa nangokuthi ama-squats omlenze owodwa, lokhu kuhlanganisa ukwenza ama-squats emlenzeni owodwa ngesikhathi, okubekela inselele ukulinganisela nokuzinza kuyilapho kuqondiswe umlenze ngamunye ngawodwana.
7. Ama-Sumo Squats: Kulokhu kuhlukahluka kobubanzi, izinyawo zibekwe zibanzi kunobubanzi behlombe ngokuhlukana, nezinzwane zibheke ngaphandle.Lesi squat sigcizelela amathanga angaphakathi nama-glutes ngenkathi kunciphisa ukucindezeleka emadolweni.
8. I-Bulgarian Split Squats: Lona umsebenzi ohlangene lapho unyawo olulodwa lubekwe endaweni ephakanyisiwe ngemuva kwakho kuyilapho wenza ukunyakaza okufana nephaphu ngolunye unyawo.Kuyasiza ukuthuthukisa amandla omlenze nokulinganisela.
9. Ama-Jump Squats: Ukushintshashintsha okuguquguqukayo, ama-jump squats ahlanganisa ukugxuma ngokuqhumayo ukuya phezulu usuka endaweni ye-squat, ukubandakanya imisipha yomlenze nokuthuthukisa amandla kanye nokugijima.
10. Misa Isikhashana Izikwele: Kulo shintsho, ikhefu elifushane lithathwa phansi kwe-squat ngaphambi kokukhuphuka.Lokhu kungakhuphula ukungezwani kwemisipha futhi kuthuthukise amandla emisipha yomzimba ephansi.
Ngayinye yalezi zinhlobonhlobo ze-squat inikeza izinzuzo eziyingqayizivele futhi ingafakwa ohlelweni lokuqeqesha oluyindilinga kahle ukuze luqondise izici ezihlukene zamandla aphansi omzimba, amandla, nokubekezela.
Isikhathi sokuthumela: Dec-08-2023