Kalkuleta na Gwajin Squat

Kalkuleta na Gwajin Squat

Gwajin squat na nauyin jiki ma'auni ne mai sauƙi marar buƙatar kayan aiki na juriyar ƙafa da ake amfani da shi a cikin tantance jiki da motsa jiki na gida. Shigar da yawan squats da za ka iya yi a cikin minti daya kuma wannan kalkuleta zai auna ka da ƙa'idodin gama-gari na manya. Yi amfani da shi don auna juriyar ƙafa, bin diddigin ci gaba, da saita burin maimaitawa na gaba.

Gwajin squat na minti daya yana auna juriyar tsoka ta ƙananan jiki a cikin quads, glutes da hamstrings. Tsaya da ƙafafu fadinsu kamar kafaɗu sannan ka durƙusa har sai cinyoyinka sun zama daidai da ƙasa, sannan ka miƙe sosai, na daƙiƙa 60 da saurin da ake sarrafa shi a kai a kai. A matsayin shiryarwa ta gama-gari ga manya, ƙasa da 20 mara kyau ne, 30–39 matsakaici ne, kuma fiye da 50 mafi kyau ne. Ƙa'idodi suna bambanta da shekaru da jinsi, don haka ka bi diddigin ci gabanka.