1. Wall Squat (Wall Sit): Ya dace da masu farawa ko waɗanda ke da Ƙwararrun Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwara
Rushewar Motsi: Tsaya rabin mataki nesa da bango, tare da ƙafafu da faɗin kafada da ƙafafu suna nuna waje a kusurwar digiri 15-30.Dogara kai, baya, da duwawu da kyar a jikin bango, kamar kana zaune akan kujera.Yayin da kuke shaka, sannu a hankali rage jikin ku zuwa wani wuri mai tsumma, kawo gwiwoyinku kusan zuwa kusurwa 90-digiri.Haɗa ainihin ku kuma matsar da ma'aunin ku zuwa dugadugan ku.Riƙe wannan matsayi na tsawon daƙiƙa 5 kafin a tsaye a hankali.
Fa'idodi: Wannan motsi yana ba da babban aminci kuma yana rage haɗarin faɗuwa, yana taimaka wa masu farawa su saba da shiga rukunin tsokar su.
2. Lateral Squat (Lateral Lunge): Ya dace da Masu farawa
Rushewar Motsi: Fara a matsayi na halitta.Ɗauki mataki na waje tare da ƙafar hagu ko dama, kimanin sau 1.5-2 na fadin kafada.Matsa ma'aunin ku akan waccan ƙafar, lanƙwasa gwiwa da tura kwatangwalo a baya.Danganta jikinka gaba kadan sannan ka tsugunna har cinyarka tayi layi daya da kasa.Tsaya ɗayan ƙafar madaidaiciya kuma riƙe tsawon daƙiƙa 5 kafin komawa zuwa tsaka tsaki.
Amfani: Wannan motsi yana haɓaka ikon ku akan daidaiton jiki, sassauci, da kwanciyar hankali yayin ƙarfafa ƙungiyoyin tsoka daban-daban.
3. Sumo Squat (Sumo Deadlift): Ya dace da Masu farawa
Rushewar Motsi: Sanya ƙafafunku faɗi fiye da faɗin kafaɗa kuma ku juya yatsun ku waje.Daidaita gwiwoyi tare da yatsun kafa, kama da matsayin sumo wrestler.Yi squat tare da ƙananan bambance-bambance daga ƙwanƙwasa na al'ada, riƙe matsayi da aka saukar don 5-10 seconds kafin ya tashi a hankali.
Fa'idodi: Wannan motsi yana kaiwa ga glutes da tsokoki na cinya na ciki, yana taimakawa wajen kawar da jakunkuna da siffata kwakwalen gindi mafi kyawu.
4. Side Kick Squat (Side-Kicking Squat): Ya dace da Masu farawa
Rushewar Motsi: Bi motsi iri ɗaya kamar squat na yau da kullun, amma lokacin tashi, matsar da ma'auni akan ko dai ƙafar hagu ko dama kuma ƙara kishiyar ƙafar waje, ɗaga shi sama don harbi.Madadin aikin kafa.
Amfani: Baya ga horar da ƙarfi, wannan motsi kuma yana ƙarfafa aikin zuciya, yana canza shi zuwa motsa jiki na motsa jiki.
5. Bulgariya Rarraba Squat (Jakar Bulgariya Rarraba Squat): Ya dace da Ma'aikatan Matsakaici / Na ci gaba
Rushewar Motsi: Tsaya tare da bayanka yana fuskantar wani abu na tallafi, kamar benci ko hukuma, wanda yayi daidai da tsayin gwiwa.Sanya saman ƙafa ɗaya akan goyan baya tare da ɗan lanƙwasa gwiwa, riƙe madaidaiciyar matsayi tare da kan ku yana fuskantar gaba.Exhale yayin da kuke sannu a hankali ku saukar da kanku cikin squat tare da ɗayan kafa, kiyaye gwiwa a kusurwar digiri 90.
Fa'idodi: Wannan motsi yana horar da tsokoki na ƙafar kafa ɗaya kuma yana ƙarfafa sassaucin haɗin gwiwa na hip.
6. Pistol Squat (Squat Mai Kafa Daya): Ya dace da Matsakaici/Cibiyar Kwararru
Rushewar Motsi: Kamar yadda sunan ke nunawa, wannan motsi yana buƙatar yin cikakken squat akan ƙafa ɗaya.Ɗaga ƙafa ɗaya daga ƙasa kuma ɗan matsawa balancoward ƙafarka na tsaye.Tabbatar cewa gwiwa ya daidaita gaba kuma dogara da ƙafar ƙafar ku don tsuguno kuma ku sake tashi tsaye, ku yi hankali kada ku bar gwiwa ya yi gaba sosai.
Amfani: Wannan motsi yana ƙalubalanci daidaito da kwanciyar hankali na mutum, yana ba da ƙarfin kuzari ga ƙungiyoyin tsoka na ƙafa.
7. Jumping Squat (Squat Jump): Ya dace da Matsakaici/Masu Kwarewa
Rushewar Motsi: Yi amfani da dabarun squat na gargajiya lokacin ragewa kanku, amma lokacin tashi, yi amfani da ƙarfin ƙafarku don tsalle mai ƙarfi.Bayan saukarwa, nan da nan komawa zuwa wurin tsuguno.Wannan motsi yana buƙatar buƙatu masu girma akan aikin zuciya ɗaya da kwanciyar hankali na motsi.
Fa'idodi: Baya ga ƙarfafa ƙungiyoyin tsoka, wannan motsi yana haɓaka aikin zuciya da jijiyoyin jini sosai kuma yana haɓaka ingantaccen ƙona mai.
Lokacin aikawa: Nuwamba-21-2023