Barbell Full Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Barbell Full Squat

Cikakken Squat na Barbell cikakken horo ne na ƙarfin ƙarfi wanda ke da alaƙa da quadriceps, hamstrings, da glutes, yayin da kuma ke shiga tsakiya da ƙananan baya. Ya dace da kowa daga masu farawa zuwa 'yan wasa masu ci gaba, kamar yadda za'a iya daidaita shi zuwa matakan dacewa da burin mutum. Wannan motsa jiki yana da amfani ga waɗanda suke so su gina ƙananan ƙarfin jiki, inganta motsi, da haɓaka aikin motsa jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Barbell Full Squat

• Tsaya suna fuskantar ƙwanƙwasa, shimfiɗa ƙafafunku kafada-nisa, da agwagwa ƙarƙashin sandar don sanya shi a bayan kafadu, kusa da wuya.
• Da kyar ka kama kararrawa da hannaye biyu, ka dauke shi daga kan tarkacen ta hanyar daidaita kafafun ka, sannan ka dauki mataki ko biyu baya don sanya kanka.
• A hankali ki durkusa gwiwoyinki ki runtse jikin ki kamar kina zaune kan kujera, ki rike bayanki a mike da kirji sama har cinyoyinki sun yi daidai da kasa.
• Matsa ta diddige don komawa matsayin tsaye, tabbatar da cewa ba a kulle gwiwoyi a saman ba, kuma maimaita motsa jiki sau da yawa kamar yadda ake bukata.

Lajin Don yi Barbell Full Squat

• Wurin Wuri Mai Kyau: Ya kamata barbell ya tsaya a saman ɓangaren baya, ba a wuyan ku ba. Ya kamata a riƙe shi da ɗigon da ya fi faɗin kafaɗa kawai. Wannan matsayi yana taimakawa wajen kauce wa damuwa mara amfani a wuyanka da kafadu.
• Tsaya Tsakanin Spine: Yana da mahimmanci don kula da tsaka tsaki a duk lokacin motsa jiki. Ka guji zagaya bayanka ko yin kimiya da yawa. Wannan kuskuren gama gari zai iya haifar da mummunan rauni na baya. Haɗa ainihin ku kuma ajiye ƙirjin ku don taimakawa kula da wannan matsayi.
• Zurfin Squat: Nufin ka runtse jikinka har sai hips ɗinka sun kasance ƙasa da gwiwoyi. Wannan shi ne cikakken squat. Rabin squats ko kwata kwata kurakurai ne na yau da kullun kuma kada ku shiga cikin

Barbell Full Squat Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Full Squat?

Ee, masu farawa za su iya yin aikin motsa jiki na Barbell Full Squat, amma yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan tsari mai kyau don guje wa rauni. Hakanan yana da taimako don samun mai horo ko gogaggen mai zuwa motsa jiki ya taimaka ko jagorance ku da farko. Yayin da kuke samun ƙarfi da ƙarfin gwiwa, zaku iya ƙara nauyi a hankali.

Me ya sa ya wuce ga Barbell Full Squat?

• Akwatin Squat: A cikin wannan bambancin, kuna tsuguno har sai glutes ɗinku sun taɓa akwati ko benci a bayan ku, wanda ke taimakawa ga cikakkiyar tsari da zurfi.
• Babban Squat: Wannan bambancin ƙalubalen ya haɗa da riƙe ƙwanƙwasa a saman gaba ɗaya duk motsi, yin aiki ba kawai jikin ku ba, har ma da kafadu, makamai, da ainihin ku.
• Zercher Squat: Wannan squat ya haɗa da riƙe ƙwanƙwasa a cikin maƙarƙashiyar gwiwar gwiwar ku, ƙara wahala da shigar da biceps da goshin ku.
• Goblet Squat: Ko da yake yawanci ana yin shi da kettlebell ko dumbbell, ana iya yin wannan squat tare da barbell da aka riƙe a tsaye a kan kirjin ku, yana inganta kyakkyawan tsari da zurfi.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Full Squat?

• Lunges, wani motsa jiki mai alaƙa, na iya haɓaka fa'idodin Barbell Full Squat ta hanyar yin aiki da kowace ƙafa ɗaya daban-daban, wanda zai iya taimakawa wajen daidaita rashin daidaituwar tsoka da haɓaka kwanciyar hankali, duka biyu masu mahimmanci don yin squats cikin aminci da inganci.
• Deadlifts na iya haɗawa da Barbell Full Squats ta hanyar ƙarfafa ƙananan baya, hamstrings da glutes, waɗanda ke da mahimmanci don kiyaye tsari mai kyau a lokacin squats da kuma guje wa rauni, yayin da kuma inganta ƙarfin jiki da iko.