Usoro squat dị iche iche

1. Traditional Bodyweight Squats: Ndị a bụ isi squats na-agụnye iwetu ahụ gị site n'igbu ikpere gị na úkwù, na-eji naanị ahụ gị dị ka nkwụsị.

2. Goblet Squats: Na mgbanwe a, a na-ejide dumbbell ma ọ bụ kettlebell nso n'obi, nke na-enyere aka ịnọgide na-enwe ụdị kwesịrị ekwesị ma na-etinye uru ahụ dị n'ime ahụ nke ọma.

3. Barbell Back Squats: Ụdị squat a na-agụnye ịtinye mgbịrịgba n'azụ gị, n'azụ olu, na ịme squats na ibu agbakwunyere. Ọ na-elekwasị anya na akwara ụkwụ bụ isi ma na-enye aka wulite ike zuru oke.

4. N'ihu squats: Yiri barbell azụ squats, ma barbell na-ejide n'ihu anụ ahụ, na-adabere na ọkpụkpụ olu na ubu. Ọdịiche a na-etinyekwu ike na quadriceps ma na-achọ nkwalite isi ka ukwuu.

5. Igbe Squats: Nke a na-agụnye ịnọdụ ala azụ n'elu igbe ma ọ bụ bench wee guzo ọtọ ọzọ, nke nwere ike inye aka melite usoro squat na ike. Ogologo igbe ahụ na-ekpebi omimi nke squat.

6. Piston Squats: A makwaara dị ka squats otu ụkwụ, ndị a na-agụnye ịme squats n'otu ụkwụ n'otu oge, nke na-agbagha nguzozi na nkwụsi ike mgbe ọ na-elekwasị anya n'ụkwụ ọ bụla n'otu n'otu.

7. Sumo Squats: Na mgbanwe a sara mbara, a na-edobe ụkwụ n'obosara karịa obosara ubu, na mkpịsị ụkwụ na-apụta n'èzí. Nke a na-emesi ike n'apata ụkwụ na glutes dị n'ime ma na-ebelata nrụgide na ikpere.

8. Bulgarian Split Squats: Nke a bụ mmega ahụ dị n'otu ebe a na-etinye otu ụkwụ n'elu elu dị elu n'azụ gị ka ị na-eji ụkwụ nke ọzọ na-emegharị ahụ dịka ume ọkụ. Ọ na-enyere aka ịzụlite ike ụkwụ na nguzozi.

9. Jump Squats: Mgbanwe na-agbanwe agbanwe, squats na-awụlikwa elu na-agụnye mgbawa na-amali elu site na ọnọdụ squat, na-etinye akwara ụkwụ na imeziwanye ike na egwuregwu.

10. Kwụsị Squats: Na mgbanwe a, a na-ewe obere nkwụsịtụ na ala nke squat tupu ịrịgo. Nke a nwere ike ime ka mgbakasị ahụ dịkwuo elu ma melite ike na uru ahụ dị ala.

Onye ọ bụla n'ime ụdị squat ndị a na-enye uru pụrụ iche ma nwee ike itinye ya na usoro ọzụzụ nke ọma iji kwado akụkụ dị iche iche nke ike, ike, na ntachi obi.