Uburyo butandukanye bwo guswera

1. Imyitozo ngororamubiri gakondo: Izi nizo shingiro zifatika zirimo kugabanya umubiri wawe wunamye amavi n'amatako, ukoresheje uburemere bwumubiri gusa nkurwanya.

2. Goblet squats: Muri uku gutandukana, dumbbell cyangwa kettlebell bifatwa hafi yigituza, bifasha kugumana imiterere ikwiye no guhuza imitsi yibanze neza.

3. Ibikinisho by'inyuma bya Barbell: Ubu bwoko bwa squat burimo gushyira akabari kumugongo wawe wo hejuru, inyuma yijosi, no gukora squats hamwe nuburemere bwiyongereye.Ireba imitsi yingenzi yamaguru kandi ifasha kubaka imbaraga muri rusange.

4. Ibibanza byimbere: Bisa nigituba cyinyuma, ariko igituba gifatwa imbere yumubiri, gihagaze kuri collarbone nigitugu.Uku guhindagurika gushimangira cyane kuri quadriceps kandi bisaba gukora cyane.

5. Agasanduku k'Isanduku: Ibi bikubiyemo kwicara inyuma ku gasanduku cyangwa intebe hanyuma ukongera ugahagarara, bishobora gufasha kunoza tekinike n'imbaraga.Uburebure bw'agasanduku bugena ubujyakuzimu bwa squat.

6. Piston squats: Bizwi kandi nk'igituba kimwe cy'amaguru, ibi bikubiyemo gukora igituba ku kuguru kamwe icyarimwe, kikaba kirwanya uburinganire n'ubwuzuzanye mugihe byibasiye ukuguru kugiti cye.

7. Sumo squats: Muri uku gutandukana kwagutse, ibirenge bishyizwe mugari kuruta ubugari bwigitugu bitandukanijwe, n'amano yerekanwe hanze.Iyi squat ishimangira ibibero byimbere hamwe na glute mugihe bigabanya imihangayiko kumavi.

8. Buligariya ya Split squats: Iyi ni imyitozo itabogamye aho ikirenge kimwe gishyizwe hejuru hejuru yawe mugihe ukora icyerekezo kimeze nka lunge ukundi kuguru.Ifasha guteza imbere imbaraga zamaguru no kuringaniza.

9. Gusimbuka Gusimbuka: Guhindagurika cyane, gusimbuka gusimbuka birimo guturika hejuru hejuru yumwanya wa squat, kwinjiza imitsi yamaguru no kunoza imbaraga na siporo.

10. Kuruhuka Ibikinisho: Muri uku gutandukana, kuruhuka gato bifatwa hepfo yigituba mbere yo kuzamuka.Ibi birashobora kongera imitsi no kunoza imbaraga mumitsi yo hepfo yumubiri.

Buri kimwe muri ibyo bitandukanyirizo gitanga inyungu zidasanzwe kandi gishobora kwinjizwa muri gahunda yo guhugura neza kugirango ugere kubintu bitandukanye byimbaraga z'umubiri wo hasi, imbaraga, no kwihangana.