Barbell Squat - Gwiwoyi - Matsayin Ƙarshe

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

Sakonni ga Barbell Squat - Gwiwoyi - Matsayin Ƙarshe

Barbell Squat - Gwiwoyi - Matsayin Ƙarshen motsa jiki ne mai tasiri sosai wanda ke kaiwa quadriceps, hamstrings, glutes, da ƙananan baya, inganta ƙarfi da ci gaban tsoka. Yana da manufa ga 'yan wasa, masu gina jiki, da masu sha'awar motsa jiki waɗanda ke da nufin haɓaka ƙarfin jikinsu da kwanciyar hankali. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya haɓaka aikinku gaba ɗaya a cikin wasanni da ayyuka daban-daban, haɓaka ingantacciyar daidaitawar jiki, da haɓaka ƙimar ku na rayuwa wanda ke taimakawa cikin asarar mai.

Yanayinta: tsammanin nuni a nuni Barbell Squat - Gwiwoyi - Matsayin Ƙarshe

• Tsayawa kirjinki sama da bayanki tsaye, durkusa gwiwoyinki ki runtse jikinki kamar zaki koma kan kujera har cinyoyinki sunyi layi daya da kasa.
• Tabbatar cewa gwiwoyi suna cikin layi tare da ƙafafunku kuma kada ku wuce bayan yatsun kafa.
• Yanzu, tura ta cikin diddige ku kuma mika kafafunku don komawa wurin farawa.
• Rike jigon ku a duk lokacin motsa jiki kuma ku kula da yanayin numfashi, numfashi yayin da kuke raguwa da numfashi yayin da kuke tsaye. Wannan shine ƙarshen matsayi na Barbell Squat.

Lajin Don yi Barbell Squat - Gwiwoyi - Matsayin Ƙarshe

• Matsayi: Tsaya madaidaiciyar baya a duk lokacin motsa jiki. Ka guji zagaye bayanka ko jingina gaba, waɗanda kurakurai ne na yau da kullun waɗanda zasu iya haifar da rauni. Haɗa ainihin ku kuma kiyaye ƙirjin ku don taimakawa kula da yanayin da ya dace.
• Wurin Barbell: Ya kamata barbell ya tsaya a kan baya na sama, ba wuyan ku ba. Ya kamata a sanya shi a saman kafadar ku. Matsayin babban mashaya (a kan tarkuna) ko ƙananan mashaya (a gefen deltoids na baya) za'a iya amfani da shi dangane da jin daɗin ku da kuma takamaiman tsokoki da kuke so ku yi niyya.
• Zurfin: Yi zurfi kamar yadda sassaucinku ya ba da damar, da kyau har sai kwatangwalo ya kasance

Barbell Squat - Gwiwoyi - Matsayin Ƙarshe Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Squat - Gwiwoyi - Matsayin Ƙarshe?

Ee, tabbas masu farawa za su iya yin motsa jiki na Barbell Squat. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don samun daidaitaccen tsari kuma a guje wa rauni. Matsayin ƙarshen don ƙwanƙwasa ƙwanƙwasa ya kamata a durƙusa gwiwoyinku, hips baya, da ƙirji sama tare da nauyin barbell a rarraba a ko'ina a kafaɗunku. Ana ba da shawarar samun mai koyarwa na sirri ko gogaggen ɗan wasan motsa jiki ya jagorance ku ta hanyar aiwatar da ƴan lokuta na farko don tabbatar da cewa kuna yin shi daidai. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Barbell Squat - Gwiwoyi - Matsayin Ƙarshe?

• Sumo Squat - Gwiwoyi - Matsayin Ƙarshe: A cikin wannan bambancin, ana gudanar da barbell a matsayi ɗaya da na al'ada na al'ada, amma ƙafafu suna matsayi daban kuma an nuna yatsun kafa a waje, suna kwaikwayon matsayin sumo kokawa.
• Goblet Squat - Gwiwoyi - Matsayin Ƙarshen: Maimakon barbell, wannan squat bambance-bambancen yana amfani da dumbbell ko kettlebell guda ɗaya wanda aka gudanar a matakin kirji.
• The Overhead Squat - Gwiwoyi - Matsayin Ƙarshe: Wannan ci-gaba na squat bambance-bambancen ya ƙunshi riƙe barbell a saman gabaɗayan motsi.
• The Zercher Squat - Gwiwoyi - Matsayin Ƙarshen: A cikin wannan bambancin, ana gudanar da barbell a cikin maƙarƙashiyar gwiwar gwiwar ku, wanda aka lanƙwasa a digiri 90.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Squat - Gwiwoyi - Matsayin Ƙarshe?

• Deadlifts: Deadlifts suna aiki da tsokoki na baya, ciki har da hamstrings, glutes, da ƙananan baya, suna ba da daidaituwa ga Barbell Squat na quad-mafi rinjaye kuma yana taimakawa wajen haifar da daidaito, cikakken ƙarfin jiki.
• Calf Raises: Wannan motsa jiki ya cika Barbell Squat ta hanyar ƙarfafa tsokoki na maraƙi, waɗanda ake amfani da su a lokacin squat don daidaita jiki da kuma taimakawa a mataki na gaba na motsi. Ƙarfin maruƙa zai iya haɓaka aikin squat ɗin ku kuma ya hana raunin ƙafar ƙafa.