1. Traditional Bodyweight Squats: Tsena ke li-squats tsa motheo tse akarelletsang ho theola 'mele oa hao ka ho khumama ka mangole le letheka, u sebelisa boima ba' mele oa hao feela e le ho hanyetsa.
2. Li-Goblet Squats: Ka phapang ena, dumbbell kapa kettlebell e tšoaroa haufi le sefuba, e thusang ho boloka sebopeho se nepahetseng le ho kopanya mesifa ea mantlha ka katleho.
3. Barbell Back Squats: Mofuta ona oa squat o kenyelletsa ho beha barbell mokokotlong oa hao o ka holimo, ka mor'a molala, le ho etsa li-squats ka boima bo eketsehileng. E lebisa mesifa e meholo ea maoto 'me e thusa ho haha matla ka kakaretso.
4. Li-Squats tse ka Pele: Ho tšoana le li-squats tsa morao, empa li-barbell li tšoaroa ka pel'a 'mele, li lutse holim'a collarbone le mahetleng. Phapang ena e hatisa haholo quadriceps mme e hloka ts'ebetso e kholo ea mantlha.
5. Li-Box Squats: Sena se akarelletsa ho lula morao holim'a lebokose kapa bencheng ebe u ema hape, e leng se ka thusang ho ntlafatsa mokhoa oa ho squat le matla. Bophahamo ba lebokose bo lekanya botebo ba squat.
6. Piston Squats: E boetse e tsejoa e le li-squats tsa leoto le le leng, tsena li kenyelletsa ho etsa li-squats ka leoto le le leng ka nako, tse phephetsang ho leka-lekana le botsitso ha li ntse li lebisa leoto le leng le le leng ka bomong.
7. Li-Sumo Squats: Ka phetoho ena e pharaletseng, maoto a behiloe ka bophara ho feta bophara ba mahetla ka thōko, 'me menoana e lebisitsoe ka ntle. Squat ena e hatisa lirope tse ka hare le glutes ha e ntse e fokotsa khatello ea kelello mangoleng.
8. Bulgarian Split Squats: Ena ke boikoetliso bo le bong moo leoto le behoang sebakeng se phahamisitsoeng ka mor'a hao ha u ntse u etsa motsamao o kang oa matšoafo ka leoto le leng. E thusa ho hlaolela matla a maoto le ho leka-lekana.
9. Li-Jump Squats: Phapang e matla haholoanyane, ho qhoma li-squats ho kenyelletsa ho qhomela ho ea holimo ho tloha sebakeng sa squat, ho kenya mesifa ea maoto le ho ntlafatsa matla le liatleletiki.
10. Emisa Li-squats: Ka phapang ena, khefu e khutšoanyane e nkoa ka tlaase ho squat pele e nyoloha. Sena se ka eketsa tsitsipano ea mesifa le ho ntlafatsa matla a mesifa e tlase ea 'mele.
E 'ngoe le e' ngoe ea mefuta ena ea li-squat e fana ka melemo e ikhethang 'me e ka kenyelletsoa lenaneong la koetliso le lekaneng ho lebisa tlhokomelo likarolong tse fapaneng tsa matla a tlaase a' mele, matla le mamello.
Nako ea poso: Dec-08-2023