1. Nauyin Jiki na Gargajiya: Waɗannan su ne ainihin squats waɗanda suka haɗa da runtse jikin ku ta hanyar lanƙwasa guiwa da hips ɗinku, ta yin amfani da nauyin jikin ku kawai azaman juriya.
2. Goblet Squats: A cikin wannan bambancin, ana riƙe dumbbell ko kettlebell kusa da ƙirjin, wanda ke taimakawa wajen kula da tsari mai kyau da kuma shigar da tsokoki mai mahimmanci.
3. Barbell Back Squats: Wannan nau'i na squat ya haɗa da sanya ƙwanƙwasa a kan baya na sama, a bayan wuyansa, da yin squats tare da ƙarin nauyi.Yana kai hari ga manyan tsokoki na ƙafa kuma yana taimakawa haɓaka ƙarfin gabaɗaya.
4. Gaban Squats: kama da barbell baya squats, amma barbell yana riƙe a gaban jiki, yana dogara akan kashin wuya da kafadu.Wannan bambance-bambancen yana ba da fifiko ga quadriceps kuma yana buƙatar kunnawa mai girma.
5. Akwatin Squats: Wannan ya haɗa da zama a kan akwati ko benci sannan kuma a sake tashi tsaye, wanda zai iya taimakawa wajen inganta fasahar squat da iko.Tsawon akwatin yana ƙayyade zurfin squat.
6. Piston Squats: Har ila yau, an san su da ƙafar ƙafa ɗaya, waɗannan sun haɗa da yin squats a kan ƙafa ɗaya a lokaci guda, wanda ke ƙalubalanci daidaito da kwanciyar hankali yayin da ake niyya kowace ƙafa ɗaya.
7. Sumo Squats: A cikin wannan bambancin tsayin daka, an kafa ƙafafu fiye da fadin kafada, tare da yatsun kafa a waje.Wannan squat yana jaddada cinyoyin ciki da glutes yayin da rage damuwa akan gwiwoyi.
8. Bulgarian Split Squats: Wannan motsa jiki ne na gefe guda inda aka sanya ƙafa ɗaya a kan wani sama mai tasowa a bayanka yayin da kake yin motsi irin na huhu tare da ɗayan ƙafar.Yana taimakawa wajen haɓaka ƙarfin ƙafa da daidaituwa.
9. Jump Squats: Bambance-bambancen da ya fi dacewa, tsalle-tsalle masu tsalle-tsalle sun haɗa da fashewar tsalle sama daga matsayi na squat, shigar da tsokoki na ƙafa da inganta iko da wasan motsa jiki.
10. Dakata Squats: A cikin wannan bambance-bambancen, ana ɗaukar ɗan ɗan gajeren lokaci a ƙasan squat kafin hawan.Wannan zai iya ƙara yawan tashin hankali na tsoka da inganta ƙarfi a cikin ƙananan tsokoki na jiki.
Kowane ɗayan waɗannan bambance-bambancen squat yana ba da fa'idodi na musamman kuma ana iya haɗa su cikin tsarin horo mai kyau don ƙaddamar da sassa daban-daban na ƙananan ƙarfin jiki, ƙarfi, da jimiri.
Lokacin aikawa: Dec-08-2023