Barbell sumo 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 Longus, Adductor Magnus, Gastrocnemius, Gracilis, Soleus

Sakonni ga Barbell sumo squat

Barbell Sumo Squat wani motsa jiki ne mai ƙarfi wanda ke kaiwa ƙananan jiki, musamman cinyoyin ciki, glutes, quadriceps, hamstrings, da calves. Yana da manufa don 'yan wasa, masu gina jiki, da masu sha'awar motsa jiki suna neman haɓaka ƙananan ƙarfin jikinsu, kwanciyar hankali, da sassauci. Wannan aikin motsa jiki yana da kyawawa saboda ba wai kawai inganta ƙwayar tsoka da iko ba amma har ma yana taimakawa wajen inganta matsayi da ƙona calories.

Yanayinta: tsammanin nuni a nuni Barbell sumo squat

• Tsaya a gaban barbell tare da faɗin ƙafafu fiye da faɗin kafada, ƙafafu suna nuna waje, kuma ƙirjinka ya ɗaga - wannan shine matsayin "sumo".
• Lanƙwasa a kwatangwalo da gwiwoyi don runtse jikinka kuma ka riƙe barbell tare da riko da hannu, hannaye kusa da ƙafafunka.
• Ɗaga barbell ɗin daga ragon ta hanyar daidaita ƙafafu, kiyaye bayanka madaidaiciya da ɗaga ƙirjinka, sa'an nan kuma komawa baya don share tarkon.
• Rage jikin ku ta hanyar lanƙwasa a kwatangwalo da gwiwoyi, kiyaye bayanku madaidaiciya da ɗaga ƙirji, har sai cinyoyinku sun yi daidai da ƙasa, sannan ku matsa baya zuwa wurin farawa - wannan ya cika maimaitawa guda ɗaya.

Lajin Don yi Barbell sumo squat

• **Madaidaicin Matsayin Barbell:** Ya kamata a ɗaga sandar sama a bayanka, kusa da wuya. Ana kiran wannan sau da yawa azaman babban mashaya squat. Bai kamata barbell ya kasance yana hutawa a wuyanka ba, saboda wannan zai iya haifar da rauni da rauni mara amfani.
• **Kiyaye kashin baya na tsaka-tsaki:** Kuskure ɗaya na gama gari shine zagaye baya yayin squat. Wannan na iya haifar da mummunan rauni. Maimakon haka, kiyaye kashin baya tsaka tsaki a duk lokacin motsi. Shiga jigon ku don taimakawa kiyaye wannan matsayi.
• ** Zurfin Da Ya dace:** Nufin tsuguno har sai kwankwasonka ya kasa guiwa. Ana yawan magana akan wannan

Barbell sumo squat Tambayoyin Masu Nuna

Shi beginners za su iya Barbell sumo squat?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Sumo 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 gogaggen jagora ta hanyar tsari don tabbatar da daidaitaccen matsayi da fasaha. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci don dumama da wuri kuma a huce daga baya. Idan an sami wani rashin jin daɗi ko ciwo yayin motsa jiki, yana da kyau a tsaya nan da nan kuma ku nemi shawarar kwararru.

Me ya sa ya wuce ga Barbell sumo squat?

• Sumo Squat tare da Dumbbells: Maimakon barbell, za ku iya riƙe nau'i-nau'i na dumbbells a ɓangarorin ku, wanda zai iya zama mafi dadi ga wasu mutane kuma yana ba da damar yawan motsi.
• Sumo Squat tare da Ƙungiyoyin Resistance: Wannan bambancin ya haɗa da sanya bandeji na juriya a kusa da ƙafafunku don ƙara ƙarin tashin hankali da kalubale ga motsi na squat.
• Sumo Squat with Pulse: Wannan ya haɗa da yin sumo squat na yau da kullun, amma a ƙasan motsi, kuna ƙara ƙaramin motsi kafin tsayawa, wanda zai iya taimakawa wajen ƙara ƙarfi da ƙonewa a cikin tsokoki.
• Sumo Squat Jump: Wannan shine ƙarin ci gaba inda kuka ƙara tsalle a ƙarshen motsin squat,

Me suna da abin da ya sanya ɗaukehawa ga Barbell sumo squat?

• Lunges wani babban motsa jiki ne don haɗawa tare da Barbell sumo squats yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya (quadriceps, hamstrings, glutes), amma a cikin hanya ɗaya, wanda zai iya taimakawa wajen gyara duk wani rashin daidaituwa na tsoka da haɓaka ƙarfin jiki gaba ɗaya.
• Ƙwararrun ƙwanƙwasa na iya zama ƙari mai amfani kuma, kamar yadda suka yi niyya musamman ga glutes da hamstrings, suna ba da horo mai mahimmanci akan waɗannan tsokoki da kuma taimakawa wajen inganta ƙarfin da kwanciyar hankali da ake bukata don sumo squat.