Barbell Zercher Squat

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Barbell Zercher Squat

Barbell Zercher Squat shine motsa jiki mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da quads, hamstrings, glutes, da core, yayin da kuma inganta daidaituwa da daidaituwa. Wannan motsa jiki yana da kyau ga 'yan wasa, masu ɗaukar nauyi, da masu sha'awar motsa jiki suna neman haɓaka ƙananan ƙarfin jikinsu da aikin jiki gaba ɗaya. Haɗa Zercher Squats a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa inganta tsarin squatting ɗinku, haɓaka ingantattun injiniyoyi na jiki, da samar da bambancin ƙalubale ga squats na gargajiya.

Yanayinta: tsammanin nuni a nuni Barbell Zercher Squat

• Lanƙwasa gwiwar gwiwar ku har sai sun kasance a kusurwa 90-digiri sannan ku haɗa su a ƙarƙashin sandar, sanya shi a cikin maƙarƙashiyar gwiwar gwiwar ku.
• Ɗaga mashaya daga rakodin ta hanyar daidaita jikin ku kuma komawa baya don matsayi da kanku, ajiye ƙafafunku da faɗin kafada.
• Sannu a hankali rage jikin ku zuwa wani wuri mai tsumma ta hanyar lanƙwasa a gwiwoyi da kwatangwalo, kiyaye bayanku madaidaiciya da tabbatar da cewa mashaya ta tsaya amintacce a cikin maƙarƙashiyar gwiwar gwiwar ku.
• Matsa baya zuwa matsayin farawa ta hanyar daidaita kafafunku da kwatangwalo, kiyaye jikin ku a tsaye da kiyaye matsayin mashaya. Maimaita wannan tsari don adadin da ake so na maimaitawa.

Lajin Don yi Barbell Zercher Squat

• Ka Tsaya Bayanka Madaidaici: Wani kuskuren gama gari shine zagaye baya yayin squat. Koyaushe kiyaye madaidaiciyar baya a duk lokacin motsa jiki don guje wa rauni. Shiga zuciyar ku, kiyaye kirjin ku sama da kafadunku baya.
• Matsayin Ƙafar Da Ya dace: Ƙafafunku ya kamata su zama ɗan faɗi fiye da faɗin kafada tare da ɗan yatsa da aka nuna. Wannan yana ba da daidaituwa da kwanciyar hankali yayin motsa jiki.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Rage jikin ku a hankali kuma ku sarrafa shi cikin zurfafa zurfafa, tabbatar da cewa kwatangwalo ya tafi ƙasa da gwiwoyi. Sa'an nan kuma tura baya sama ta dugadugan ku zuwa wurin farawa.
• Dumi Dumi: Don guje wa takura tsokoki

Barbell Zercher Squat Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Zercher Squat?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Zercher Squat. Duk da haka, motsa jiki ne mai ci gaba wanda ke buƙatar kyakkyawan matakin ƙarfi da daidaituwa. Yana da mahimmanci ga masu farawa su fara da ma'auni masu sauƙi kuma su mayar da hankali kan sarrafa tsari da fasaha mai dacewa don kauce wa raunin da ya faru. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko ƙwararren mutum ya kula da aikin don tabbatar da ana yin shi daidai. Kamar koyaushe, kafin fara kowane sabon tsarin motsa jiki, ana ba da shawarar tuntuɓar mai ba da lafiya.

Me ya sa ya wuce ga Barbell Zercher Squat?

• Goblet Squat: Maimakon barbell, wannan bambancin yana amfani da dumbbell ko kettlebell da ke kusa da kirji, wanda zai iya taimakawa wajen inganta tsari da sassauci.
• Sama da squat: Wannan bambance-bambancen ya ci gaba ya ƙunshi riƙe Barbayi kan squat, wanda ke ƙalubalantar ma'auni da kuma na sama.
• Baya Squat: Wannan bambancin gama gari ya haɗa da kwantar da barbell a kan baya na sama, wanda ke ba da damar yin nauyi mai nauyi kuma yana kai hari ga ƙasan duka.
• Hack Squat: Wannan bambance-bambancen ya ƙunshi riƙe da barbell a bayan ƙafafu, wanda ke kaiwa quads da glutes ta hanya ta musamman.

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

• Deadlifts sun cika Zercher Squats ta hanyar jaddada tsokoki na baya na sarkar, ciki har da hamstrings, glutes, da ƙananan baya, waɗanda kuma suke aiki a lokacin Zercher Squats, don haka inganta daidaitaccen ci gaban tsoka.
• Lunges kuma na iya haɓaka fa'idodin Zercher Squats, yayin da suke mai da hankali kan kowace ƙafa ɗaya daban-daban, inganta daidaituwa, daidaitawa, da ƙarfi ɗaya, waɗanda ke da mahimmanci don aiwatar da Zercher Squats yadda ya kamata.