Barbell Heel Squat

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Heel Squat

The Barbell Elevated Heel Squat shine ingantaccen motsa jiki na horo wanda ke kaiwa quads, glutes, da hamstrings, yayin da kuma inganta daidaito da kwanciyar hankali. Yana da cikakke ga 'yan wasa, masu gina jiki, ko duk wanda ke neman haɓaka ƙananan ƙarfin jiki da sassauci. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum saboda yana taimakawa wajen inganta matsayi, haɓaka wasan motsa jiki, da inganta ci gaban tsoka a cikin ƙananan jiki.

Yanayinta: tsammanin nuni a nuni Barbell Heel Squat

• Sanya kanku a ƙarƙashin barbell, sanya shi a saman baya da kafadu, sa'an nan kuma ɗaga barbell daga rak ɗin ta hanyar matsa sama da ƙafafu da kuma daidaita jikin ku.
• Tsaya tare da faɗin ƙafafu da faɗin kafada, kiyaye bayanku madaidaiciya da ƙirjinku sama, sannan sannu a hankali ku runtse jikin ku ta hanyar lanƙwasa gwiwoyinku har sai cinyoyinku sun yi daidai da ƙasa, yayin da kuke kiyaye gwiwoyinku a layi tare da ƙafafunku.
• Dakata na ɗan lokaci a ƙasan squat, sa'an nan kuma matsa ta cikin diddige don ɗaga jikin ku zuwa matsayi na farawa, daidaita kafafu da kwatangwalo.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sa'an nan kuma a hankali sake ɗaga barbell a kan squat tara.

Lajin Don yi Barbell Heel Squat

• Form Da Ya Kamata: Ku durƙusa ta hanyar lanƙwasa hips ɗinku baya yayin barin gwiwoyinku su zo gaba. Tsaya kirjinka da kai sama da bayanka madaidaiciya. Kuskure ɗaya na yau da kullun shine zagaye na baya, wanda zai haifar da rauni. Ya kamata cinyoyin ku su kasance daidai da ƙasa a matsayi na ƙasa.
• Motsi Mai Sarrafa: Tabbatar cewa motsinku yana jinkiri kuma ana sarrafa shi. Ka guje wa kuskuren faduwa da sauri, wanda zai iya haifar da asarar sarrafawa da yiwuwar raunin da ya faru. Tura ta sheqa don komawa zuwa wurin farawa, kiyaye motsi da santsi.
• Daidaita Knee: Tsaya gwiwoyi a layi tare da ƙafafunku a duk lokacin motsa jiki.

Barbell Heel Squat Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Heel Squat?

Ee, masu farawa za su iya yin motsa jiki na Barbell Elevated Heel Squat. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya.

Me ya sa ya wuce ga Barbell Heel Squat?

• Kettlebell Levated Heel Squat: Wannan bambancin ya ƙunshi riƙe kararrawa a gaban kirjin ku da hannaye biyu, yayin da dugaduganku suna dagawa.
• Kannada Heel Squat: A cikin wannan bambance-bambancen, an riƙe barbaren a gaban jikin ku a kafada mai tsayi, maimakon a wuya.
• Goblet Levated Heel Squat: Ana yin wannan ta hanyar riƙe dumbbell ko kettlebell ɗaya kusa da ƙirjin ku tare da ɗaga ƙafarku.
• Girman Heel Squat na Nauyin Jiki: Wannan bambancin bai ƙunshi ƙarin ma'auni ba, kawai kuna amfani da nauyin jikin ku don juriya yayin da dugaduganku ke ɗaukaka.

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

• Deadlifts: Deadlifts sun cika Barbell Levated Heel Squats ta hanyar yin niyya ga tsokoki na baya da suka hada da hamstrings da glutes, suna ba da cikakkiyar motsa jiki na jiki lokacin da aka hade tare da squats.
• TAMBAYOYI GASKIYA: Waɗannan dalilai ne suka yi niyya ga tsokoki maraƙi, waɗanda suke a lokacin da ya fi ƙarfin diddige da ƙarfi a cikin ƙananan kafa, suna ba da gudummawa ga mafi kyawun squat.