Babban Knee Squat

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: Araban jiki

Sakonni ga Babban Knee Squat

Babban Knee Squat wani motsa jiki ne mai ƙarfi wanda ya haɗu da ƙananan ƙarfin horo na jiki tare da fa'idodin bugun jini, yana mai da shi manufa ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka lafiyarsu gabaɗaya. Yana kaiwa hari da ƙarfafa ƙungiyoyin tsoka da yawa, gami da glutes, quads, hamstrings, da core, yayin da kuma inganta daidaituwa da daidaitawa. Mutane na iya zaɓar wannan motsa jiki don ikonsa na haɓaka sautin tsoka, haɓaka ƙona kitse, da haɓaka haɓakawa, yana mai da shi ƙari mai yawa ga kowane motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Babban Knee Squat

• Fara saukar da jikin ku zuwa wani wuri mai tsutsawa, durƙusa a gwiwoyi kuma kuna tura kwatangwalo a baya kamar kuna zaune akan kujera, yayin da kuke ɗaga gwiwa ɗaya zuwa kirjin ku.
• Yayin da kake isa mafi ƙasƙanci na squat, cinyarka ya kamata ya kasance daidai da ƙasa kuma gwiwa na ƙafar ƙafarka ya kamata ya kasance kusa da kirjinka.
• Tura ta diddigin ku don tashi sama zuwa wurin farawa, rage gwiwa da aka ɗagawa baya zuwa ƙasa.
• Maimaita motsa jiki ta hanyar canza ƙafafu, ɗaga sauran gwiwa yayin da kuke raguwa a cikin squat na gaba.

Lajin Don yi Babban Knee Squat

• Shiga Jigon ku: Shigar da tsokoki na tsakiya a duk lokacin motsa jiki. Wannan yana taimakawa wajen kiyaye daidaito da kwanciyar hankali, kuma yana kare ƙananan baya. Kuskure na yau da kullun shine barin ciki ya sage ko baka na baya, wanda zai haifar da rauni.
• Babban Gwiwoyi: Lokacin ɗaga gwiwoyi, yi nufin kawo su zuwa matakin hip. Kuskure na yau da kullun shine rashin ɗaga gwiwoyi sosai, wanda ke rage tasirin motsa jiki.
• Motsi Mai Sarrafa: Yi motsi a hankali da sarrafawa. Ka guji yin gaggawar motsa jiki saboda wannan na iya haifar da sigar da ba ta dace ba da kuma yiwuwar rauni.
• Dumi Up: Koyaushe dumi kafin fara motsa jiki don shirya tsokoki da haɗin gwiwa don motsa jiki. Wannan zai iya

Babban Knee Squat Tambayoyin Masu Nuna

Shi beginners za su iya Babban Knee Squat?

Ee, masu farawa za su iya yin motsa jiki na High Knee Squat. Duk da haka, ya kamata su fara sannu a hankali kuma su mayar da hankali kan tsari mai kyau don kauce wa rauni. Hakanan yana da mahimmanci don dumama kafin fara kowane tsarin motsa jiki. Idan an sami wani rashin jin daɗi ko ciwo, yana da kyau a tsaya a nemi shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Babban Knee Squat?

• Babban Knee Squat Jump: Wannan sigar tana ƙara tsalle a ƙarshen squat, yana haɓaka yanayin zuciya da plyometric.
• Babban Knee Squat tare da Dumbbell: Riƙe dumbbell a kowane hannu yana ƙara juriya ga motsa jiki, yana sa ya zama ƙalubale ga ƙananan jikin ku da makamai.
• Babban Knee Squat tare da Kick Side: Bayan kowane squat, za ku ɗaga gwiwa sannan ku shimfiɗa shi zuwa bugun gefe, wanda ke kaiwa ga glutes da cinyoyin ku na waje.
• Babban Knee Squat tare da Resistance Band: Yin amfani da bandeji mai juriya a kusa da cinyoyin ku yana ƙara ƙarin ƙalubale ga cinyoyin ku da cinyoyin ku yayin ɗaga squat da gwiwa.

Me suna da abin da ya sanya ɗaukehawa ga Babban Knee Squat?

• Jump Squats wani kyakkyawan motsa jiki ne na haɓakawa, yayin da suke haɗa irin wannan motsi zuwa High Knee Squats amma suna ƙara fashewa, nau'in plyometric wanda zai iya taimakawa ƙara ƙarfi da juriya na zuciya.
• Glute Bridges na iya haɓaka Babban Knee Squats ta musamman niyya ga glutes da hamstrings, tsokoki waɗanda ke da mahimmanci don kwanciyar hankali da ƙarfi a cikin motsin squat, kuma galibi ana iya yin rashin amfani da su a wasu motsa jiki.