Kikokotoo cha Jaribio la Squat
Pima uvumilivu wa misuli ya sehemu ya chini ya mwili wako
Piga picha, AI itarekodi mlo wako. Lishe na mazoezi katika programu moja.Pakua programu bila maliposquats za uzito wa mwili kwa sekunde 60, mapaja hadi sambamba na sakafu, mfano 35
Kikokotoo cha Jaribio la Squat
Jaribio la squat la uzito wa mwili ni kipimo rahisi kisicho na vifaa cha uvumilivu wa miguu kinachotumika katika tathmini za siha na mazoezi ya nyumbani. Weka idadi ya squats unazoweza kufanya kwa dakika moja na kikokotoo hiki kitakupima dhidi ya viwango vya jumla vya watu wazima. Kitumie kupima uvumilivu wa miguu, kufuatilia maendeleo, na kuweka lengo lako lijalo la marudio.
Jaribio la squat la dakika moja hupima uvumilivu wa misuli ya sehemu ya chini ya mwili katika misuli ya quads, glutes na hamstrings. Simama miguu ikiwa pana kama mabega na uiname hadi mapaja yako yawe sambamba na sakafu, kisha simama kikamilifu, kwa sekunde 60 kwa kasi thabiti inayodhibitiwa. Kama mwongozo wa jumla kwa watu wazima, chini ya 20 ni dhaifu, 30–39 ni wastani, na zaidi ya 50 ni bora kabisa. Viwango vinatofautiana kulingana na umri na jinsia, hivyo fuatilia mwenendo wako mwenyewe.
Maswali Yanayoulizwa Mara kwa Mara
- What does the squat test measure?
- The squat test measures lower-body muscular endurance in the quads, glutes and hamstrings. You enter how many bodyweight squats you can complete in one minute, and the tool rates that count against age- and sex-based fitness benchmarks.
- How do I perform the one-minute squat test?
- Stand with feet shoulder-width apart, lower until your thighs are about parallel to the floor, then stand fully for each rep. Count controlled, full-depth squats completed in 60 seconds, pacing to last the minute, then enter the total.
- How many squats in a minute is good?
- Norms vary by age and sex, but for many adults completing roughly 30 to 40 bodyweight squats per minute is an average to good result. Higher counts indicate strong leg endurance; compare against your own age group for context.