Barbell Squat

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

Sakonni ga Barbell Squat

Barbell Squat wani motsa jiki ne na horo mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da quadriceps, hamstrings, da glutes, yana mai da shi ingantaccen motsa jiki mai cikakken ƙarfi. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi cikin sauƙi don dacewa da matakan dacewa da mutum. Mutane za su so yin wannan motsa jiki don inganta ƙananan ƙarfin jikinsu, haɓaka aikinsu na motsa jiki, da inganta ci gaban tsoka da asarar mai.

Yanayinta: tsammanin nuni a nuni Barbell Squat

• Tsaya don ɗaga sandar daga ragon, ɗauki mataki ko biyu baya kuma sanya ƙafar ƙafafunku da faɗin kafaɗa, yatsun kafa suna nuna waje kaɗan.
• Fara tsuguno ta hanyar lanƙwasa guiwa da hips ɗinka, ka runtse jikinka kamar kana komawa kan kujera, har sai cinyoyinka sun yi daidai da ƙasa, tare da mayar da baya da kirji sama.
• Matsa ta diddige don tsayawa baya zuwa wurin farawa, tabbatar da kiyaye bayanka madaidaiciya kuma kai sama.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, sannan mayar da barbell lafiya zuwa tara.

Lajin Don yi Barbell Squat

• Dumi-Up: Kafin kowane horo na ƙarfi, gami da ƙwanƙwasawa, yana da mahimmanci don dumama tsokoki tare da ɗan haske na cardio da mikewa. Wannan yana shirya jikin ku don motsa jiki, ƙara yawan jini zuwa tsokoki da rage haɗarin rauni.
• Ka Guji Yin Nauyi Da Kyau Ba da daɗewa ba: Kuskure ne na gama gari don ɗaukar nauyi da sauri. Fara da nauyi za ku iya ɗagawa cikin nutsuwa don maimaitawa 10-12. Yayin da ƙarfin ku da jimirinku suka inganta, za ku iya ƙara nauyi a hankali.
• Zurfin Squat: Nufin cikakken kewayon motsi a cikin ku

Barbell Squat Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Squat?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Squat. Duk da haka, yana da mahimmanci don farawa da nauyin da za a iya sarrafawa da kuma mayar da hankali kan tsari mai kyau don kauce wa rauni. Yana iya zama da amfani a sami mai horarwa ko gogaggen ma'aikacin motsa jiki ya taimaka muku wajen koyon ingantaccen tsari. Yayin da kuke samun kwanciyar hankali da ƙarfi, zaku iya ƙara nauyi a hankali.

Me ya sa ya wuce ga Barbell Squat?

• Babban Squat: Wannan bambancin ƙalubale yana buƙatar ka riƙe barbell a saman gabaɗayan motsi, wanda ke inganta daidaito, motsi, da ƙarfin asali.
• Akwatin Squat: Wannan sigar ta ƙunshi tsugunowa ƙasa zuwa akwati ko benci sannan kuma a tsaye baya, wanda zai iya taimakawa tare da tsari da mai da hankali kan glutes da hamstrings.
• Zercher Squat: A cikin squat na Zercher, ana gudanar da barbell a cikin maƙarƙashiyar gwiwar gwiwar ku, wanda zai iya taimakawa wajen haɗa ainihin ku da babba.
• Bulgarian Split Squat: Wannan motsa jiki na bai-daya ya ƙunshi sanya ƙafa ɗaya a kan benci a bayanka da yin tsuguno tare da ƙwanƙwasa a bayanka, wanda zai iya inganta daidaito da kuma ƙaddamar da kowace ƙafa ɗaya.

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

• Deadlifts: Deadlifts suna haɓaka squats na barbell ta hanyar mai da hankali kan tsokar sarkar ku ta baya, gami da hamstrings, glutes, da ƙananan baya, waɗanda ke da mahimmanci don kiyaye tsari da kwanciyar hankali yayin motsi.
• Kafa Latsa: Ƙaƙwalwar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafa tana cike da ƙwanƙwasa ƙwanƙwasa ta hanyar ba ka damar ƙaddamar da tsokoki na ƙananan jikinka, musamman quadriceps, tare da ƙananan damuwa a baya da kuma ainihin, samar da wani nau'i na daban don ci gaban tsoka da ƙarfi.