1. Wall Squat (Wall Sit): E loketse Ba qalang kapa ba nang le Mamello e Mebe ea Muscle Endurance
Karohano ea Movement: Ema halofo ea mohato ho tloha leboteng, maoto a hao a arohane ka bophara ba mahetla 'me menoana e lebelle ka ntle ka lehlakoreng la likhato tse 15-30.Itšetlehe ka hlooho, mokokotlo le libono ka thata leboteng, joalokaha eka u lutse setulong.Ha u ntse u hema, theola 'mele oa hau butle-butle sebakeng sa squat, u tlisa mangole a hau hoo e ka bang ka lehlakoreng la 90-degree.Kopanya mokokotlo oa hau 'me u fetole tekanyo ea hau holim'a lirethe tsa hau.Tšoara boemo bona ka metsotsoana e 5 pele u ema butle-butle.
Melemo: Mokhatlo ona o fana ka tšireletso e phahameng mme o fokotsa kotsi ea ho oa, ho thusa ba qalang ho tloaelana le ho kenya letsoho sehlopheng sa bona sa mesifa ea gluteal.
2. Lateral Squat (Lateral Lunge): E Loketse Ba qalang
Karohano ea Movement: Qala ka boemo ba tlhaho ba ho ema.Nka mohato oa ho ea ka ntle ka leoto la hao le letšehali kapa le letona, hoo e ka bang makhetlo a 1.5-2 ka bophara ba mahetla a hao.Fetola tekanyo ea hau leotong leo, u khumama lengole 'me u sutumelletsa letheka la hao morao.Lebisa 'mele oa hau pele hanyane' me u koale ho fihlela serope sa hau se bapile le fatše.Boloka leoto le leng le otlolohile 'me u tšoare metsotsoana ea 5 pele u khutlela boemong ba ho se nke lehlakore.
Melemo: Motsamao ona o ntlafatsa taolo ea hau holim'a botsitso ba 'mele, ho tenyetseha le botsitso ha o ntse o matlafatsa lihlopha tse fapaneng tsa mesifa.
3. Sumo Squat (Sumo Deadlift): E Loketse ho Ba qalang
Karohano ea Movement: Beha maoto a hau ka bophara ho feta bophara ba mahetla 'me u lebise menoana ea hau kantle.Lokisetsa mangole a hau le menoana ea hau, joalo ka boemo ba wrestler oa sumo.Etsa squat ka liphetoho tse fokolang ho tloha ho squat ea setso, u tšoere boemo bo theohileng bakeng sa metsotsoana ea 5-10 pele u ema butle.
Melemo: Ts'ebetso ena e shebana le mesifa ea serope le e ka hare ea serope, e thusa ho tlosa mekotla ea li-saddlebags le ho etsa hore ho be le mokoloko o motle oa marako.
4. Side Kick Squat (Side-Kicking Squat): E Loketse Ba qalang
Karohano ea Movement: Latela motsamao o tšoanang le oa squat e tloaelehileng, empa ha u phahama, fetisetsa tekanyo ea hau ho leoto la hao le letšehali kapa le letona 'me u atolose leoto le fapaneng ka ntle, u le phahamisetse holimo bakeng sa ho raha.Tloaelo e 'ngoe ea maoto.
Melemo: Ntle le koetliso ea matla, mokhatlo ona o boetse o matlafatsa ts'ebetso ea pelo le methapo, ho e fetola boikoetliso ba aerobic.
5. Bulgarian Split Squat (Bulgarian Bag Split Squat): E Loketse Basebeletsi ba Mahareng/ba Tsoetseng Pele
Karohano ea Movement: Ema ka mokokotlo oa hau o shebane le ntho ea ts'ehetso, joalo ka benche kapa khabinete, e batlang e lekana le mangole a hau.Beha bokaholimo ba leoto le le leng holim'a ts'ehetso ka lengole le kobehileng hanyenyane, u eme hantle, hlooho ea hau e shebile pele.Exhale ha u ntse u theoha butle-butle ka squat ka leoto le leng, u boloka lengole la hao le le ka lehlakoreng la 90-degree.
Melemo: Ts'ebetso ena e koetlisa mesifa ea leoto e le 'ngoe ka matla le ho matlafatsa manonyeletso a noka.
6. Pistol Squat (Squat ea Leoto le le leng): E Loketse Basebeletsi ba Mahareng / ba Tsoetseng Pele
Karohano ea Movement: Joalo ka ha lebitso le fana ka maikutlo, mokhatlo ona o hloka ho etsa squat e felletseng leotong le le leng.Phahamisa leoto le le leng fatše 'me u fetole hanyenyane balancoward leoto la hau le emeng.Etsa bonnete ba hore lengole la hao le lebisitsoe pele 'me u itšetlehe ka leoto la hao le emeng hore le khutlele fatše le ho ema hape, u be hlokolosi hore lengole la hao le se ke la fetela pele haholo.
Melemo: Mokhatlo ona o phephetsa haholo ho leka-lekana le botsitso ba motho ka mong, ho fana ka ts'usumetso e matla ho lihlopha tsa mesifa ea maoto.
7. Jumping Squat (Squat Jump): E Loketse Basebeletsi ba Mahareng / ba Tsoetseng Pele
Karohano ea Movement: Sebelisa mekhoa ea setso ea squat ha u theoha, empa ha u phahama, sebelisa matla a leoto la hau ho tlola ka matla.Ha u fihla, hang-hang khutlela sebakeng sa squat.Tsamaiso ena e hloka litlhoko tse phahameng mosebetsing oa pelo ea motho ka mong le botsitso ba motsamao.
Melemo: Ntle le ho matlafatsa lihlopha tsa mesifa, mokhatlo ona o ntlafatsa haholo mosebetsi oa pelo le ho ntlafatsa katleho ea ho chesa mafura.
Nako ea poso: Nov-21-2023