Barbell Jump 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, Gastrocnemius, Soleus

Sakonni ga Barbell Jump Squat

Barbell Jump Squat wani motsa jiki ne mai ƙarfi wanda ya haɗu da horo mai ƙarfi da plyometrics, da farko yana niyya ga quads, glutes, da hamstrings yayin inganta juriyar zuciya. Wannan motsa jiki yana da kyau ga 'yan wasa da masu sha'awar motsa jiki waɗanda suke so su haɓaka ƙarfin fashewar su da ƙarfin su don yin aiki mafi kyau a wasanni ko motsa jiki mai tsanani. Haɗa Barbell Jump Squats a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka metabolism ɗin ku, ƙara ƙarfin ƙananan jikin ku, da haɓaka ƙimar ku gabaɗaya.

Yanayinta: tsammanin nuni a nuni Barbell Jump Squat

• Tsaya tare da ƙafafu da faɗin kafada, riƙe baya madaidaiciya, ƙirji sama kuma duba gaba madaidaiciya.
• Rage jikin ku zuwa wani wuri mai tsutsawa, durƙusa gwiwoyi kuma ku tura kwatangwalo a baya kamar kuna zaune a kan kujera.
• Da zarar a cikin squat matsayi, fashe sama cikin tsalle, turawa tare da ƙafafunku da yin amfani da ƙarfin kafafunku.
• Ƙasa a hankali, ɗaukar tasirin tare da gwiwoyinku kaɗan sun lanƙwasa, nan da nan shiga cikin squat na gaba don ci gaba da motsa jiki.

Lajin Don yi Barbell Jump Squat

• **Motsi mai fashewa**: Don yin tsalle, matsa ta cikin diddige don fashewa zuwa sama, ƙara kwatangwalo, gwiwoyi, da idon sawu cikin sauri. Yi tsalle kamar yadda za ku iya yayin kiyaye iko kuma ƙasa a hankali a koma cikin squat matsayi. Kuskuren gama gari anan shine saukowa da ƙarfi akan ƙafafunku, wanda zai iya haifar da rauni.
• ** Saukowa Mai Sarrafawa ***: Lokacin da ake saukowa, yi nufin komawa cikin squat mai laushi. Tabbatar cewa gwiwoyi ba su shiga ciki ba, kuskuren gama gari wanda zai iya haifar da rauni. Maimakon haka, kiyaye gwiwoyi a layi tare da yatsun kafa a duk lokacin motsa jiki.
• ** Nauyin Dama ***: Amfani

Barbell Jump Squat Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Jump Squat?

Haka ne, masu farawa na iya yin motsa jiki na Barbell Jump Squat, amma yana da mahimmanci a fara da barbell mai haske ko ma kawai tsalle-tsalle mai tsalle don tabbatar da tsari mai kyau da kuma guje wa rauni. Wannan motsa jiki yana buƙatar ƙarfi, daidaito, da daidaitawa, don haka yana da mahimmanci a fara ƙware ainihin squat. Kamar kowane sabon motsa jiki, ana ba da shawarar samun mai horar da motsa jiki ya kula da ƴan zama na farko don ba da jagora kan dabarar da ta dace.

Me ya sa ya wuce ga Barbell Jump Squat?

• Goblet Jump Squat: A cikin wannan bambancin, kuna riƙe dumbbell ko kettlebell ɗaya kusa da ƙirjin ku yayin yin tsalle-tsalle.
• Barbell Front Jump Squat: Wannan bambancin ya ƙunshi riƙe da barbell a gaban jikinka, a matakin kafada, maimakon a bayanka.
• Sama da Barbell Jump Squat: Don wannan sigar, zaku riƙe barbell sama da kan ku, yana buƙatar ƙarin kwanciyar hankali da ƙarfi.
• Akwatin Jump Squat tare da Barbell: Wannan bambancin yana ƙara ƙarin ƙalubale ta hanyar yin tsalle a kan akwati ko mataki, yayin ɗaukar katako a bayanku.

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

• Tashi na maraƙi: Wadannan mayar da hankali kan karfafa ƙananan tsokoki na kafa, waɗanda ke da mahimmanci ga fashewar tsalle-tsalle na tsalle-tsalle na squats, kuma yana iya haɓaka ƙarfi da ƙarfi da ƙarfi.
• Akwatin Jumps: Kamar Barbell Jump Squats, Akwatin Jumps wani motsa jiki ne na plyometric wanda ke taimakawa haɓaka ƙarfin fashewa, ƙarfi, da juriya na zuciya, yana mai da su cikakkiyar ma'amala don haɓaka wasan motsa jiki.