Mawallafi: Roger Morrison
Ranar Halitta: 17 Satumba 2021
Sabuntawa: 13 Nuwamba 2024
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Lievito Madre in nur 1,5 Tagen!!! Turbo Madre + Bonus: Mutterhefe (LM) haltbar machen
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Wadatacce

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Ko kuna so ko ƙyamar su, squats suna aiki. Suna da amfani ba kawai don ƙafafunku da glute ba, amma har ma ainihin ku. Bugu da ƙari, aikin motsa jiki ne, ma'ana za su iya taimakawa wajen sauƙaƙa ayyukan yau da kullun.

Kuma yayin da babu ƙaryatãwa game da tasirin mahimmin tushe, akwai ƙari da yawa daga inda hakan ya fito. A ƙasa, mun sami bambance-bambancen 45 don taimaka muku haɓaka wasan kumbura da kiyaye abubuwa masu ban sha'awa.

Masu nauyin jiki

Wadannan kujerun ba su buƙatar kowane kayan aiki ko ƙara ƙarfin juriya - kawai nauyin jikin ku.

1. Gindi na asali

Wannan shine tsattsarkar tsattsauran ra'ayi. Jagora wannan ƙa'idar tushe kuma zaku kasance cikin yanayi mai kyau yayin da kuke aiki ta hanyar wannan jerin.


  1. Fara tare da ƙafafunku kafada kafada baya, yatsun kafa kaɗan, kuma hannayenku ƙasa a gefenku.
  2. Fara farawa a kwatangwalo kuma tanƙwara gwiwoyinku, ku zauna kamar za ku zauna kuma ƙyale hannayenku su ɗaga gabanka. Tabbatar cewa gwiwoyinku ba su faɗi a ciki ba kuma bayanku ya tsaya kai tsaye.
  3. Lokacin da cinyoyinku suke layi ɗaya da ƙasa, tsaya sai ku tura ta dunduniyarku don dawowa don farawa.

2. Bango tsugune

Idan kuna da matsaloli na gwiwa ko ƙugu, ƙwanƙolin bango zai ba da ƙarin tallafi.

  1. Tsaya tare da bayanka a bango ka taka ƙafafunka kusan inci 12 daga bangon.
  2. Lanƙwasa gwiwoyinku, saukad da cikin yanki yayin adana bayanku a manne a bango ko'ina cikin motsi.
  3. Dakatar lokacin da cinyoyinka suke layi daya da ƙasa. Turawa ta hanyar dugaduganku don farawa.

3. Tsugunnin fursuna

Sanya hannayenku a bayan kai yana taimakawa wajen daidaita zuciyar ku da kafaɗunku.


  1. Fara da ƙafafunku kafada kafada baya, yatsun kafa kaɗan waje, ban lankwasa hannu, da yatsun hannu sun shafa a bayan kai.
  2. Ci gaba da matsakaitan asali.

4. Gefen gefe

Yana da mahimmanci a yi aiki a duk jiragen motsi yayin motsa jiki - wannan yana nufin ba wai kawai gaba da baya ba, amma gefe da gefe shi ma.

  1. Fara tare da ƙafafunku kafada-faɗi kusa kuma hannayenku ƙasa a gefunanku.
  2. Fara farawa a kwatangwalo kuma tanƙwara gwiwoyinku, tako ƙafarku ta dama zuwa gefe kuma ƙyale hannayenku su ɗaga gabanka zuwa wuri mai kyau.
  3. Lokacin da cinyoyinku suka yi daidai da ƙasa, ku tashi tsaye, ku taka ƙafarku ta hagu don haɗuwa da damarku.
  4. Maimaita, tako ƙafarka ta hagu fita da kawo ƙafarka ta dama don saduwa da ita.

5. Bindigar bindiga

Matsayi mafi ci gaba, ƙaramin bindiga bindiga mai nauyin ƙafa guda ɗaya wanda ke buƙatar ƙarfi, daidaito, da motsi.

  1. Fara tsayawa tare da ƙafafunku tare kuma miƙa hannayenku a gabanka.
  2. Iftaga ƙafarka ta hagu daga ƙasa a gabanka ka tsugunna a dama, sauka har sai ƙafarka ta hagu ta yi daidai da ƙasan.
  3. Tsaya ka maimaita a ɗaya gefen.

6. Tsugunne-kafa guda

Kada a rude ka tare da karamar bindiga, tsintsiya madaurin kafa daya ce kawai - tsugunne a kafa daya. Babban bambanci shine cewa a cikin takun kafa ɗaya, ƙafa kyauta ba dole bane ya zama daidai da ƙasa.


  1. Fara farawa tare da ƙafafunku tare kuma hannayenku a gabanka.
  2. Iftaga ƙafarka ta hagu daga ƙasa a gabanka ka tsugunna a dama daga inda za ka iya, tsayawa yayin da cinyar dama ta yi daidai da ƙasa.
  3. Tsaya, sannan sauya kafafu.

7. Plié tsugunne

Sanya tauraron wasan ƙwallan ku na ciki tare da ƙwanƙwasa ƙwanƙwasa. Yana da kyau don yin niyya na kwatangwalo, kuma.

  1. Fara da ƙafafunku fiye da faɗin kafada baya, yatsun kafa da aka nuna.
  2. Lanƙwasa gwiwoyinku, saukad da har sai cinyoyinku sun yi daidai da ƙasa, ko kuma gwargwadon yadda za ku iya tafiya. Ci gaba da kirjinka a duk lokacin motsi.
  3. Turawa ta dugaduganka don dawowa don farawa.

8. Plié squat tare da jan kafa

  1. Fara da yin squat plié. Yayin da kuka dawo sama, ja ƙafarku ta dama a ƙasa don saduwa da ƙafarku ta hagu.
  2. Mataki ƙafarka ta hagu zuwa faɗi, kaɗa squat, sai ka ja ƙafarka ta hagu don saduwa da damanka.

9. Tsugunawa da guiwa

  1. Sauka ƙasa a cikin matattarar asali.
  2. Yayin da kake zuwa, tuka gwiwa na dama sama sama yadda zai tafi.
  3. Sauke nan da nan ƙasa zuwa wani matsuguni na asali, turawa sama da tuki gwiwa a hagu sama a wannan lokacin.

10. Tsugun-daka-gefe

Ara shura zuwa ga squats ɗinku yana ɗauke su daga ƙarfi zuwa bugun zuciya ba tare da wani lokaci ba.

  1. Sauka ƙasa a cikin matattarar asali.
  2. Yayin da kuka tashi, ƙafa ƙafarku ta dama sama kamar yadda za ta tafi.
  3. Sauke nan da nan ƙasa zuwa wani matsuguni na asali, turawa sama da harba ƙafarku ta hagu sama.

11. Raba tsugune

  1. Sanya matsayinka don ƙafarka ta dama tana gaban hagunka.
  2. Yi kwalliya, faduwa har sai cinyar dama ta yi daidai da kasa.
  3. Tsaya ka canza matsayin ka.

12. Matsowa kusa-kusa

Saka ƙafafunku kusa yana ba ku quads ƙarin motsa jiki.

  1. Fara tsayawa da ƙafafunku a kusa, yatsun kafa sun nuna kai tsaye.
  2. Ingulla a kwatangwalo ka sake zama cikin tsugunne, ka tabbatar kada gwiwoyin ka su shiga ciki. Tsaya lokacin da cinyoyin ka suka yi daidai da ƙasa.

13. Tafiyar tsugunne a kaikaice

  1. Kammala tsugunne na gefe, amma maimakon komawa baya zuwa tsakiya, ci gaba da tafiya zuwa hanya guda.
  2. Maimaita lambobi iri ɗaya a ɗaya gefen.

14. Curtsy squat

Wannan bambance-bambancen yana ba da ƙarin kulawa ga abubuwan da kuke yi.

  1. Fara da ƙafafunku kafada-faɗi kusa, hannaye a kan kwatangwalo.
  2. Sanya ƙafarka ta dama baya, tsallaka ta bayan hagu, kamar kana lankwasawa, lanƙwasa ƙafarka ta hagu kuma tsayawa yayin da cinyarka ta yi daidai da ƙasa.
  3. Komawa don farawa da kammalawa tare da ƙafarku ta gaba.

15. Tafiyar squat

Jin ƙonewa tare da tafiyar tsuguno, wanda ke ƙara lokaci a cikin tashin hankali - ko kuma tsawon lokaci tsoka na aiki.

  1. Sauka ƙasa a cikin matattarar asali.
  2. Ba tare da zuwa ba, yi tafiya ƙafa ɗaya a gaban ɗayan.

16. Kwadin squats

  1. Sauka ƙasa a cikin matattarar asali.
  2. Sanya gwiwar hannu a cikin gwiwoyinku, ku haɗa hannayenku wuri biyu.
  3. Tsayawa gwiwar hannu a inda suke, sannu a hankali fara miƙe ƙafafunku, kuna tura duwawarku sama a cikin iska, sa'annan ku yi ƙasa da ƙasa.

17. Maganin squat

  1. Sauka ƙasa a cikin matattarar asali.
  2. Madadin cikewa gaba daya har zuwa farkon, tashi sama da rabi, sannan sake komawa baya.

18. Gwanin squat

  1. Sauka ƙasa a cikin mahimmin wuri tare da hannunka a bayan kai.
  2. Tsalle ƙafafunku waje da baya, riƙe matsayin tsugunne.

19. Tsugunawa tare da bugawa

  1. Sauke ƙasa cikin mahimmin tushe.
  2. Yayin da kuka zo sama, ɗaga ƙafarku ta dama daga ƙasa, matse ƙawancinku da ƙafa ƙafarku a baya. Tabbatar cewa kwatangwalo ya zama murabba'i ɗaya zuwa ƙasa.
  3. Lowerasa ƙafarka baya zuwa ƙasa, sake tsugunnawa, kuma taka ƙafarka ta hagu a baya.

Masu nauyin nauyi

Ta hanyar ƙara dumbbells, barbell, ko kwalliyar kwalliya a mazaunin ku, zaku kalubalanci kanku da ƙarin juriya.

20. Tsugunnan sama

Squunƙwasawa na sama, tare da nauyin da aka ɗora sama da kai, yana buƙatar ƙarin kwanciyar hankali, motsi, da sassauci fiye da mahimmin tushe.

  1. Tsaya da ƙafafunku faɗi fiye da faɗin kafada baya, yatsun kafa da aka nuna. Riƙe barbell ko ƙwallo a saman kai tare da riƙo mai faɗi.
  2. Kiyaye kirjin ka da sama, ka koma cikin kwankwason ka, barin cinyar ka ta wuce daidai da kasa.
  3. Gudura ta cikin dugaduganka don dawowa don farawa.

21. Tashin kasa

Wannan bambancin yana amfani da injin ma'adinan kasa, wanda zaku iya samu a cikin dakin motsa jiki da yawa.

  1. Sanya sandar a cikin wani lungu ko tashar nakiyoyi kuma ɗora shi da nauyin da ake so.
  2. Tsaya a gaban ƙarshen nauyi, riƙe shi da hannu biyu a matakin kirji, ka tsugunna ƙasa.
  3. Turawa ta cikin dugadugan ka, kiyaye kirjin ka a ko'ina.

22. Barbell mayar da daddawa

  1. Loda ƙwanƙwasa kan kafadunku.
  2. Kammala matsuguni na asali.

23. Dumbbell tsugunne

  1. Riƙe dumbbell a kowane hannu a gefunan ku kuma ku cika gwal.
  2. Ki bude kirjin ki sama sama.

24. Tsugunnan gaba

Saboda kana riƙe nauyi a gabanka don wannan bambancin, zuciyarka ta shiga cikin ɓarna. Dole ne gadonku na sama yayi aiki don tabbatar da kyakkyawan matsayi kuma quads ɗinku suna fuskantar babban nauyi.

  1. Load da barbell a gefen gabanku, ku kwantar da shi a gaban kafaɗunku, ku ratsa hannayenku, kuma ku kama sandar.
  2. Sauka ƙasa a cikin matattarar asali.

25. Tsugunnan Goblet

Mai kama da wurin tsugunnar gaba, sarkar gabanka - ko ta gaban jikinka - tana yin mafi yawan aiki a cikin gwal. Matsayi na ƙasa ma kyakkyawa ne na halitta kuma mai sauƙi ne ga mafi yawan mutane su cimma.

  1. Riƙe dumbbell ko sintiri a kusa da kirjinka tare da ƙafafunku ɗan faɗi kaɗan fiye da faɗin kafada baya kuma yatsun kafa sun nuna kaɗan.
  2. Kiyaye kirjin ka da sama, lankwasa gwiwoyin ka har sai hanzarin ka ya taba marayan ka. Tashi tsaye.

26. Zercher tsugunne

Wani tsugunne da aka ɗora a gaba, Zercher squat ba don masu rauni ba ne, saboda yana buƙatar riƙe nauyi a ƙwanƙolin gwiwar ku.

  1. Riƙe ƙugu a cikin ƙwanƙun gwiwar ku tare da tafin hannu yana fuskantar ku.
  2. Sauka ƙasa a cikin matattarar asali.

27. Bulgaria ta rarrabu

Wannan bambancin kafa ɗaya yana tilasta muku kuyi aiki tare da zuciyar ku. Kammala wannan motsi ta hanyar riƙe dumbbell a kowane hannu ko ɗora wani ƙugu a bayanku.

  1. Matsayi kanka a gaban benci tare da tsagaitawa, ka kwantar da ƙafarka ta hagu a saman bencin. Footafarki na dama ya zama ya isa sosai don tsugunnawa cikin kwanciyar hankali ba tare da gwiwa ta faɗi a kan yatsun ku ba
  2. Kiyaye kirjin ka, tsugunna a ƙafarka ta dama, tare da turawa ta baya a diddige ka.
  3. Tsaya ka yi a ɗaya gefen.

Yomungiyoyin Plyometric

Kujerun rukunin Plyometric sun haɗa da abubuwan fashewa waɗanda ke buƙatar ƙwayoyin ku don yin iyakar ƙarfi a cikin ɗan gajeren lokaci - suna haɗuwa da sauri tare da ƙarfi don ƙara muku ƙarfi.

yi hankali

Idan kun kasance sababbi don yin aiki ko kuma kuna da kowane irin rauni, riƙe a kan waɗannan motsi, wanda zai iya zama mai lahani a kan gidajenku.

28. Tsalle tsugune

  1. Yi la'akari da matsayin matsuguni na asali. Sauka ƙasa, kuma a kan hanyar sama, fashe daga ƙafafunku zuwa tsalle.
  2. Softasa a hankali, nan da nan ta faɗi ƙasa tana sake fashewa.

29. Tsalle tsugunne a yatsun kafa

Wannan bambancin yana da ɗan sauki a kan gwiwoyinku da idon sawunku.

  1. Yi tsammanin tsalle tsalle.
  2. Maimakon barin ƙasa a sama, kawai tashi zuwa yatsun kafa.

30. Tsalle tsalle mai nauyi

  1. Riƙe dumbbell mai haske a hannu biyu.
  2. Kammala daidaitattun tsalle tsalle.

31. Pop squat

  1. Fara tare da ƙafafunku tare kuma hannayenku a gefenku.
  2. Tanƙwara gwiwoyinka ka kawo hannayenka a gabanka, ka durƙusa a gwiwar hannu.
  3. Tashi kuma "tashi" sama, saukad da ƙafafunka a sarari, yana barin ɗan lankwasawa a gwiwa, sannan nan da nan tsalle zuwa tsakiya tare da ƙafafunka.
  4. Tashi kuma sake tashi.

Squats ta amfani da kayan aiki

Benches, kwalaye, kwallaye na yoga, da makada - duk zasu iya taimaka maka kammala tsarinka yayin ba ka ƙarin juriya.

32. Bango ya tsuguna akan kwallon yoga

  1. Yi bangon bango, amma sanya kwalliyar motsa jiki tsakaninka da bangon.
  2. Yi ƙasa da ƙwallon yayin da kake ƙasa da jikinka.

33. Box ko kujerun benci

Idan kun kasance sababbi ga tsugune, kujerun benci hanya ce mai kyau don tura kanku ƙananan ƙananan.

  1. Matsayi kanka a gaban benci ko akwati don ka taɓa shi da sauƙi lokacin da ka zauna cikin mazaunin.
  2. Yi kwalliyar asali, rage ƙasa har sai ƙasanku ya taɓa wurin zama, sa'annan ku tsaya baya.

34. Mini band squat

Siffar madaidaiciyar hanya ta haɗa da sanya gwiwoyinku waje, amma abu ne na yau da kullun don ganin gwiwoyi suna huɗa ciki, wanda na iya zama alamar rauni mai rauni.

Amfani da ƙaramin band, wanda zaku iya samu akan layi, ya tilasta muku ku guji wannan kuskuren.

  1. Sanya mini band sama da gwiwoyinku, kuna ɗaukar tsayuwa don matsuguni na asali.
  2. Irƙiri matsuguni na asali, tabbatar da cewa kuna tura cinyoyinku waje da makada.

35. Sissy tsugune

Kuna iya yin fasalin sissy squat kawai ta amfani da farantin karfe, amma zai zama da sauƙi tare da injin sissy squat - wannan shine abin da zamu bayyana anan.

  1. Sanya kanka a cikin sissy squat machine don haka kana tsaye tare da 'yan maruƙan ka a kan babban takalmin kuma ƙafafunka a ƙarƙashin matattarar kafa.
  2. Fara fara zama, turawa kan maɓallan hanawa, har sai cinyoyinku sun yi daidai da ƙasa.
  3. Tsaya baya ka maimaita.

36. Resistance band squat

Bandungiyoyin gwagwarmaya suna sanya matsin lamba a kan ɗakunan da ba nauyi ba yayin da suke samar da damuwar da kuke buƙatar haɓaka ƙarfi.

Kuna iya samun ƙungiyoyin juriya na kowane nau'i - da launuka - kan layi.

  1. Tsaya tare da abincinku duka a kan band ɗin, riƙe ƙarshen a kugu.
  2. Tsayawa hannayenka a inda suke, ka tashi tsaye. Yi matsakaici na asali.
  3. Tsaya don dawowa don farawa.

37. TRX squat

TRX madauri, akwai akan layi, amfani da nauyi da nauyin jikinku don ba da horo na juriya. Matsakaicin TRX babban motsi ne na farawa.

  1. Rabauki maɓallin TRX kuma riƙe su a matakin kirji tare da miƙa hannaye, adanawa har sai ɗamarar taut.
  2. Asa ƙasa cikin squat, jan dan kawai a kan madauri.

38. TRX squat shura

  1. Kafa don daidaitaccen TRX squat.
  2. Yayin da kake zuwa sama, ƙafa ƙafarka ta dama sama da waje.
  3. Idan kafarka ta dawo kasa, sake tsugunnawa nan da nan, a wannan karon ka na taka kafarka ta hagu sama da fita.

39. TRX tsalle tsalle

  1. Kafa don daidaitaccen TRX squat.
  2. Yayin da kuka tashi, fashewa cikin tsalle, saukowa a hankali kuma nan da nan ƙasa da baya cikin squat.

40. TRX bindiga squat

Pistol squats na iya zama mai ƙalubale, amma aiwatar da su tare da taimakon madaurin TRX na iya taimaka muku samun yanayin abubuwa.

  1. Rabauki maɓallin TRX kuma riƙe su a matakin kirji tare da miƙa hannaye, adanawa har sai ɗamarar taut.
  2. Iftaga ƙafarka ta hagu daga ƙasa, ka riƙe shi kai tsaye a gabanka, ka tsuguna a ƙafarka ta dama, barin ƙafar hagu ta kai a layi ɗaya da ƙasa.
  3. Tashi ka maimaita tare da dayan kafar.

41. Ganin inji Smith

Har ila yau an san shi da mashin ɗin da aka ba da taimako, machinewararrun mashin Smith suna ba ka damar mai da hankali kan tsari da rage haɗarin rauni.

  1. Loda adadin nauyin da ake so akan mashin ɗin kuma sanya sandar don haka zaka iya samun nutsuwa a ƙasa da shi ka tsaya.Ya kamata ya zama yana hutawa a duk tarkunanku da kafadunku.
  2. Sanya a kwatangwalo kuma tanƙwara gwiwoyinku, ku zauna cikin kwankwasonku har cinyoyinku su yi daidai da bene.
  3. Tashi ka maimaita.

42. Hack squat

Wannan bambancin yana amfani da wani inji daban wanda ake kira da hack hack.

  1. Loda adadin nauyin da ake so kuma sanya baya da kafaɗunku a kan gammalen kuma faɗaɗa ƙafafunku, sakewa da amincin tsaro.
  2. Tanƙwara gwiwoyinku, tsayawa yayin da cinyoyinku suke layi ɗaya da ƙasa, kuma tura baya don farawa.

43. Bosu tsugune

Amfani da ƙwallon Bosu, wanda zaku iya samu akan layi, hanya ce mai kyau don aiki akan ma'auninku yayin da kuke tsugune.

  1. Dago ƙwallon Bosu don ƙafafunku faɗi-faɗi kafada-nesa.
  2. Miƙa hannayenka a gabanka ka tanƙwara gwiwoyinka, ka koma cikin kwankwaso ka kuma riƙe daidaituwar ka. Ci gaba da madaidaiciya a ko'ina.
  3. Tsaya baya ka maimaita.

44. Komawa Bosu tsugune

Wannan bambancin yana ba da babban ƙalubalen daidaitawa fiye da na yau da kullun na Bosu.

  1. Juya ƙwallon Bosu don haka shimfidar ƙasa tana fuskantar sama. Yi hankali a ɗaga shi don ƙafafunku su kewaye gefunan.
  2. Tsugunnawa ƙasa, tabbatar da cewa gwiwoyinku sun turo waje, kirjinku yana alfahari, baya ya miƙe kuma kanku ya miƙe.
  3. Tura baya don farawa da maimaitawa.

45. Akwatin tsalle don tsugunawa

Wannan ci gaban plyometric ne wanda ya ƙunshi akwatin. Yi hankali idan baku taɓa yin tsalle ba a da.

  1. Matsayi kanka a gaban akwati.
  2. Sauka ƙasa ku yi tsalle sama, saukowa a kan akwatin kuma ku sauka cikin wani yanki.
  3. Mataki kashe kuma maimaita.

Layin kasa

Tsugunawa babbar hanya ce don gina ƙ arfin ƙarfin jiki. Akwai bambance-bambance marasa iyaka don kowane irin gazawa, ci gaba, da buri. Me kuke jira? Lokaci don sauke shi ƙasa!

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