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 squats tare da manyan gwiwoyi, yana ba da cikakken motsa jiki wanda ke da fifiko ga ƙananan tsokoki, ainihin, da tsarin zuciya. Wannan motsa jiki yana da kyau ga duk wanda ke neman inganta ƙananan ƙarfin jiki, daidaitawa, daidaitawa, da lafiyar zuciya. Haɗa Babban Knee Squats a cikin aikin yau da kullun na iya haɓaka ƙarfin ku, ƙara yawan bugun zuciyar ku don ƙona kitse, da samar da bambancin ƙalubale ga squats na gargajiya.

Yanayinta: tsammanin nuni a nuni Babban Knee Squat

• Fara yin squat na yau da kullun ta hanyar lanƙwasa gwiwoyi da tura kwatangwalo baya, kiyaye ƙirjin ku sama da kallon ku gaba.
• Yayin da kake tura baya zuwa matsayi na tsaye, ɗaga gwiwa na dama kamar yadda za ka iya zuwa kirjinka.
• Rage gwiwa na dama baya baya kuma yi wani squat.
• Maimaita motsi, wannan lokacin yana ɗaga gwiwa na hagu sama zuwa kirjin ku yayin da kuke tashi daga squat. Ci gaba da canza bangarorin don adadin da ake so.

Lajin Don yi Babban Knee Squat

• Daidaita Knee Mai Kyau: Yayin tsuguno, tabbatar da cewa gwiwoyi suna cikin layi tare da yatsun kafa. Ka guji barin gwiwoyinka su shiga ciki ko kuma wuce bayan yatsun kafa saboda wannan na iya sanya damuwa mara amfani akan gwiwoyi kuma ya haifar da rauni.
• Motsi Mai Sarrafa: Yi aikin a hankali da sarrafawa. Kuskure na yau da kullun shine yin gaggawa ta hanyar motsi, wanda zai iya lalata tsari da tasiri. Ta hanyar sarrafa motsinku, kuna shigar da tsokoki yadda ya kamata.
• Cikakkun Motsi: Yi ƙoƙarin tsugunnawa ƙasa da yadda za ku iya yayin da kuke ajiye dugadugan ku a ƙasa. Wannan yana tabbatar da cewa kuna samun cikakkiyar fa'idar motsa jiki. Duk da haka, kada ku tilasta wa kanku zuwa ƙasa fiye da abin da ke da dadi, saboda wannan zai iya haifar da rauni.

Babban Knee Squat Tambayoyin Masu Nuna

Shi beginners za su iya Babban Knee Squat?

Ee, tabbas masu farawa za su iya yin motsa jiki na High Knee Squat. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Idan motsa jiki yana jin ƙalubale sosai, za su iya canza shi ta hanyar ba su squatting a matsayin ƙasa ko kuma ba su ɗaga gwiwoyinsu sama ba. Yayin da ƙarfinsu da jimirinsu suka inganta, sannu a hankali za su iya ƙara ƙarfi. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin atisaye daidai da aminci.

Me ya sa ya wuce ga Babban Knee Squat?

• Babban Knee Squat tare da Resistance Band: A cikin wannan bambancin, kuna amfani da bandungiyar juriya a kusa da cinyoyinku don ƙara ƙarin ƙalubale ga glutes da cinyoyin ku yayin yin babban squat gwiwa.
• Ƙafar Ƙafar Ƙarƙashin Ƙarƙashin Ƙafa ɗaya: Wannan bambancin yana buƙatar ka ɗaga ƙafa ɗaya daga ƙasa yayin yin babban ƙwanƙwasa gwiwa, ƙara ma'auni da ƙarfin da ake bukata.
• Babban Knee Squat Jump: Wannan bambancin yana ƙara nau'in cardio ta hanyar yin tsalle yayin da kuke tashi daga squat, sannan kawo gwiwa zuwa sama yayin da kuke ƙasa.
• Babban Knee Squat tare da Kwallon Magunguna: Wannan bambancin ya haɗa da riƙe ƙwallon magani a matakin ƙirji yayin yin babban squat na gwiwa, haɓaka haɗin gwiwa na babban jikin ku da ainihin ku.

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

• Jumping Jacks: Wannan motsa jiki yana cika Babban Knee Squats ta hanyar samar da motsa jiki na zuciya da jijiyoyin jini wanda shima yana shiga tsokoki na ƙafa, yana haɓaka juriya gabaɗaya da haɓaka ƙona kitse.
• Glute Bridges: Glute Bridges suna hari ga glutes da hamstrings, waɗanda ke da mahimmanci don yin Babban Knee Squats, kuma suna iya taimakawa haɓaka ƙarfin ku da kwanciyar hankali a cikin ƙananan jikin ku, haɓaka aikin squat.