Barbell Squat - Hips

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

Sakonni ga Barbell Squat - Hips

Barbell Squat - Hips shine ingantaccen motsa jiki na jiki wanda da farko ke kaiwa kwatangwalo, glutes, da quadriceps, yayin da yake shiga cikin ainihin da haɓaka ƙarfin gabaɗaya da kwanciyar hankali. Wannan motsa jiki ya dace da kowa daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya canza shi cikin sauƙi don dacewa da matakan motsa jiki na kowane mutum. Mutane za su so yin wannan motsa jiki don haɓaka ƙananan ƙarfin jikinsu, inganta wasan motsa jiki, da inganta ingantaccen matsayi da daidaito.

Yanayinta: tsammanin nuni a nuni Barbell Squat - Hips

• Ƙunƙarar ƙwanƙwasa zuciyarka kuma sannu a hankali ta hanyar lanƙwasa a kugu da gwiwoyi, kamar dai kana zaune a kan kujera, yayin da kake ajiye kirjinka sama da baya.
• Ci gaba da saukar da kanku har sai cinyoyinku sun kasance aƙalla daidai da ƙasa, ko ƙasa idan sassaucin ku ya ba da izini.
• Dakata a takaice a ƙasan motsi, sannan matsa ta diddige don komawa wurin farawa.
• Maimaita motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Barbell Squat - Hips

• **Form Da Ya dace**: A hankali lankwasa guiwa da hips don runtse jikinki kamar kina komawa kan kujera. Tsaya kirjinka sama da bayanka madaidaiciya. Squat ƙasa har sai haɗin gwiwa na hip ɗinku ya yi ƙasa da gwiwoyinku (wannan ana kiransa "wasu layi ɗaya"). Kuskure na yau da kullun don gujewa anan shine jingina gaba da yawa, wanda zai iya raunana bayanka.
• **Ka Guji Rugujewar Knee**: Lokacin da kake matsawa kanka baya, tabbatar da cewa gwiwowinka suna nuna hanya ɗaya da ƙafafunka. Kuskure na yau da kullun shine barin gwiwoyi su dunƙule ciki, wanda zai haifar da rauni.
• **Tsarin Numfashi**: Numfashi sosai kafin ka runtse jikinka, ka riƙe numfashi yayin da kake saukowa.

Barbell Squat - Hips Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Squat - Hips?

Haka ne, masu farawa za su iya yin kullun barbell tare da mayar da hankali kan kwatangwalo. 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 gogaggen jagora ta hanyar tsari don tabbatar da daidaitaccen matsayi da fasaha. Kamar kowane sabon motsa jiki, ya kamata a gabatar da shi a hankali a cikin aikin motsa jiki na yau da kullun.

Me ya sa ya wuce ga Barbell Squat - Hips?

• Sumo Squat.
• Akwatin Squat: Don wannan bambancin, kuna yin squat na gargajiya na gargajiya amma tare da akwati ko benci a bayan ku. Wannan yana taimakawa wajen inganta siffar ku da zurfin ku, kuma yana iya rage damuwa akan gwiwoyi.
• Zercher Squat: Wannan bambancin squat ya ƙunshi riƙe da barbell a cikin maƙarƙashiyar gwiwar hannu, wanda zai iya taimakawa wajen inganta ƙarfin ku da kwanciyar hankali, musamman a cikin jikinku na sama da kuma ainihin ku.
• Overhead Squat: A cikin wannan bambance-bambancen ƙalubale, kuna riƙe barbell sama da kan ku na tsawon lokacin squat, wanda ke inganta daidaiton ku, motsi,

Me suna da abin da ya sanya ɗaukehawa ga Barbell Squat - Hips?

• Deadlifts: Deadlifts suna haɓaka squats na barbell ta hanyar mai da hankali kan sarkar baya, wanda ya haɗa da hamstrings, glutes, da tsokoki na baya. Ana amfani da waɗannan tsokoki a lokacin squat amma sune farkon mayar da hankali a lokacin matattu, yana mai da shi kyakkyawan motsa jiki.
• Ƙafafun Latsa: Ƙafafun latsawa na motsa jiki suna kaiwa quadriceps, hamstrings, da glutes, kamar yadda squats. Suna ba ku damar mayar da hankali kan waɗannan tsokoki daga kusurwa daban-daban kuma tare da rarraba karfi daban-daban, suna ba da cikakkiyar motsa jiki don ƙananan jikin ku.