Band squat

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Quadriceps, Soleus

Sakonni ga Band squat

Band Squat wani motsa jiki ne mai tasiri wanda ke kaiwa hari da ƙarfafa ƙananan tsokoki na jiki, musamman quadriceps, glutes, da hamstrings. Ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, kamar yadda za a iya daidaita juriya ta zaɓi nau'ikan ƙarfi daban-daban. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana gina tsoka da inganta daidaituwa ba, amma har ma yana inganta ƙungiyoyi masu aiki waɗanda ake amfani da su a rayuwar yau da kullum.

Yanayinta: tsammanin nuni a nuni Band squat

• Riƙe ƙarshen band ɗin a kowane hannu, ja shi zuwa tsayin kafada, kiyaye gwiwar gwiwar ku kuma tafukan ku suna fuskantar gaba.
• Rage jikin ku zuwa wani wuri mai tsutsawa, durƙusa a gwiwoyi kuma ku tura kwatangwalo kamar kuna zaune a kujera, yayin da tabbatar da kirjin ku ya kasance a tsaye kuma gwiwoyinku ba su wuce yatsun ku ba.
• Riƙe squat na ɗan lokaci, sa'an nan kuma matsa ta cikin diddige don tsayawa a baya har zuwa matsayi na farawa, ajiye juriya a tsayin kafada.
• Maimaita wannan tsari don adadin maimaitawa da kuke so, tabbatar da kiyaye tsari mai kyau gaba ɗaya.

Lajin Don yi Band squat

• **Madaidaicin Matsayi:** Tsaya akan bandeji tare da faɗin ƙafafu daban-daban. Ƙungiyar ya kamata ta kasance ƙarƙashin tsakiyar ƙafafunku don tabbatar da cewa ba ta zame ba. Riƙe ƙarshen band ɗin a matakin kafada tare da dabino suna fuskantar gaba. Wannan shine wurin farawanku.
• ** Kiyaye Siffa Mai Kyau:** Ka riƙe ƙirjinka sama, baya madaidaiciya, da matsewa a duk lokacin motsi. Lokacin da kuka tsugunna, ku tabbata gwiwoyinku ba su wuce yatsun kafa ba, wanda kuskure ne na kowa wanda zai iya haifar da rauni. Ya kamata cinyoyin ku su kasance daidai da ƙasa a matsayi na ƙasa.
• **Motsi Mai Sarrafawa:** A guji saurin motsa jiki. Rage jikin ku a cikin hanyar sarrafawa kuma ku riƙe na daƙiƙa a ƙasan squat. Sa'an nan, tura ta cikin naku

Band squat Tambayoyin Masu Nuna

Shi beginners za su iya Band squat?

Ee, masu farawa tabbas za su iya yin motsa jiki na bandeji. Ana ba da shawarar wannan motsa jiki sau da yawa don farawa saboda yana taimakawa wajen inganta tsari da ƙarfafa ƙarfi a cikin ƙananan jiki. Ƙungiyar juriya tana ba da kayan aiki mai taimako don koyon fasaha mai kyau na squat, kamar yadda zai iya taimakawa wajen ci gaba da gwiwoyi a daidaitawa da kuma ƙarfafa cikakken motsi. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci ga masu farawa su fara da juriya mai haske kuma sannu a hankali suna haɓaka yayin da ƙarfi da fasaha ke haɓaka. Hakanan ana ba da shawarar samun wani mai ilimin motsa jiki, kamar mai horar da kansa, don jagora da tabbatar da ingantaccen tsari don hana rauni.

Me ya sa ya wuce ga Band squat?

• Banded Goblet Squats: A cikin wannan bambancin, kuna riƙe da kettlebell ko dumbbell a ƙirjin ku da hannaye biyu yayin da aka sanya bandeji na juriya a kusa da gwiwoyinku don ƙara tashin hankali.
• Banded Split Squats: Wannan bambancin ya ƙunshi yin tsaga na gargajiya, amma tare da ƙungiyar juriya da aka sanya a kusa da cinyoyinku don ƙara juriya.
• Banded Overhead Squats: Wannan ya haɗa da yin squat na gargajiya yayin da yake riƙe da bandeji na juriya a sama, wanda ke taimakawa wajen inganta ƙarfin jiki da kwanciyar hankali.
• Banded Sumo Squats: Wannan shine bambancin squat inda kuka tsaya tare da ƙafafunku fadi fiye da nisa-hannun baya da yatsun kafa da aka nuna a waje, tare da bandeji na juriya a kusa da cinyoyinku don ƙara tashin hankali.

Me suna da abin da ya sanya ɗaukehawa ga Band squat?

• Lunges kuma suna haɓaka Band Squats yayin da suke mai da hankali kan ƙananan tsokoki na jiki iri ɗaya, amma daga kusurwoyi daban-daban, don haka tabbatar da daidaiton ci gaban tsoka da hana raunin da ya wuce kima.
• Gadar Glute wani motsa jiki ne wanda ke cike da Band Squats yayin da yake ware tsokoki na glute, waɗanda ke da mahimmanci ga motsi na squat, kuma yana taimakawa wajen inganta motsi na hip da kwanciyar hankali, wanda zai iya inganta siffar squat da kuma aiki.