Babban Knee Squat

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

Sakonni ga Babban Knee Squat

Babban Knee Squat shine motsa jiki mai ƙarfi wanda ya haɗu da squat na gargajiya tare da ɗaga gwiwa mai tsayi, yana haɓaka ƙarfin jiki duka da juriya na zuciya. Kyakkyawan motsa jiki ne ga daidaikun duk matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin ƙafafu, kwanciyar hankali, da haɗin kai. Ta hanyar yin wannan motsa jiki, zaku iya ƙara yawan bugun zuciyar ku, ƙona ƙarin adadin kuzari, da haɓaka matakin lafiyar ku gaba ɗaya yayin ƙarfafa ƙungiyoyin tsoka masu mahimmanci.

Yanayinta: tsammanin nuni a nuni Babban Knee Squat

• Rage jikin ku a cikin matsayi ta hanyar lanƙwasa gwiwoyi da kuma tura kwatangwalo a baya, ajiye kirjin ku a tsaye.
• Yayin da kake tashi daga squat, ɗaga gwiwa na dama zuwa kirjinka kamar yadda za ka iya.
• Koma ƙafar dama a ƙasa kuma maimaita squat, wannan lokacin yana ɗaga gwiwa na hagu yayin da kake tashi.
• Ci gaba da juyawa gwiwoyi tare da kowane squat don adadin da ake so na maimaitawa.

Lajin Don yi Babban Knee Squat

• Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Yin motsi a cikin hanyar sarrafawa zai taimaka maka shiga ƙungiyoyin tsoka masu dacewa da kuma hana raunin da ya faru. Idan kun tsuguna, runtse jikin ku kamar kuna komawa kan kujera. Yayin da kuke tashi, ɗaga gwiwa ɗaya gwargwadon iko, sannan ku canza yayin da kuke ci gaba da motsa jiki.
• Dumi-dumi: Don guje wa raunin da ya faru, yana da mahimmanci don dumama jikin ku kafin yin squats mai tsayi. Ana iya yin wannan ta hanyar motsa jiki mai haske kamar gudu ko tsalle tsalle.
• Fasahar Numfashi: Numfashi mabuɗin

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 da ƙananan ƙarfi kuma a hankali suna karuwa yayin da ƙarfinsu da jimiri ya inganta. Yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Idan duk wani rashin jin daɗi ko ciwo ya samu, ya kamata su dakatar da motsa jiki kuma suyi la'akari da shawarwari tare da ƙwararrun motsa jiki.

Me ya sa ya wuce ga Babban Knee Squat?

• Babban Knee Squat Jump: Wannan ya haɗa da ƙara tsalle a ƙarshen motsi na squat, ƙara ƙarfin zuciya da ƙarfin fashewa da ake buƙata.
• Babban Knee Squat tare da Twist: A cikin wannan bambance-bambancen, kuna ƙara juzu'i a kugu lokacin da kuka ɗaga gwiwa, shigar da ainihin ku da obliques.
• Babban Knee Squat tare da Resistance Band: Wannan ya haɗa da ɗaure band ɗin juriya a kusa da cinyoyinku da yin babban squat na gwiwa, ƙara tashin hankali da sanya motsi ya zama ƙalubale.
• Babban Knee Squat akan BOSU Ball: Wannan bambancin yana buƙatar ku yi squat a kan ƙwallon BOSU, wanda ke inganta daidaituwa kuma yana haɓaka tsokoki.

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

• Tashi na maraƙi: ta hanyar aiki a ƙananan tsokoki na kafa, yadudduka na iya inganta ma'aunin ku da kwanciyar hankali, waɗanda ke da mahimmanci don kiyaye tsari da ya dace a cikin Square Squats.
• Glute Bridges: Wannan motsa jiki yana hari ga glutes da hamstrings, waɗanda ke da mahimmancin tsokoki da ake amfani da su a cikin Babban Knee Squats, don haka suna taimakawa wajen haɓaka ƙarfin squat gaba ɗaya da sigar ku.