Barka da Safiya Squat

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Gluteus Maximus

Sakonni ga Barka da Safiya Squat

The Good Morning Squat wani motsa jiki ne wanda ya fi dacewa da hamstrings, glutes, da ƙananan baya, yana ba da gudummawa ga ingantaccen matsayi, ƙarfi, da sassauci. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi gwargwadon ƙarfin mutum da matakan sassauci. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka ƙarfin jikin ku gaba ɗaya, haɓaka daidaito da motsi, da kuma taimakawa rigakafin rauni, yana mai da shi zaɓi mai kyawawa ga waɗanda ke neman haɓaka aikin su.

Yanayinta: tsammanin nuni a nuni Barka da Safiya Squat

• Matsa a gindin kwatangwalo, tura su baya yayin da kuke rike da baya madaidaiciya, kuma kadan kadan kun durkusa gwiwoyinku kamar kuna ruku'u a cikin gaisuwa "barka da safiya", saboda haka sunan motsa jiki.
• Rage jikin jikin ku har sai ya yi daidai da ƙasa, ko kuma gwargwadon yadda za ku iya tafiya cikin kwanciyar hankali yayin kiyaye ma'auni.
• Dakata na ɗan lokaci a ƙasan motsi, sannan ku fitar da hips ɗinku gaba, daidaita gwiwoyinku, ku koma wurin tsaye.
• Maimaita motsa jiki don adadin maimaitawar da kuke so, tabbatar da kiyaye ainihin ku da baya madaidaiciya a duk lokacin motsi.

Lajin Don yi Barka da Safiya Squat

• Motsi Mai Sarrafa: Guji motsin gaggawa ko karkarwa. The Good Morning Squat ya kamata a yi shi a hankali da sarrafawa. Wannan yana taimakawa wajen shiga daidaitattun tsokoki kuma yana rage haɗarin rauni.
• Babban Haɗin kai: Haɗa ainihin ku a duk lokacin motsa jiki. Wannan yana taimakawa wajen daidaita jikin ku da kuma kula da tsari mai kyau. Kuskure na yau da kullun shine shakatawar ainihin, wanda zai haifar da rauni na baya.
• Kar a yi lodi: Fara da nauyi mai sauƙi kuma sannu a hankali yana ƙaruwa yayin da ƙarfin ku da sifofinku suka inganta. Overloading da barbell zai iya haifar da mummunan tsari da

Barka da Safiya Squat Tambayoyin Masu Nuna

Shi beginners za su iya Barka da Safiya Squat?

Ee, masu farawa zasu iya yin motsa jiki na Good Morning Squat, amma yana da mahimmanci a fara da ma'aunin nauyi ko ma kawai nauyin jiki don tabbatar da tsari mai kyau da kuma hana rauni. Wannan motsa jiki yana buƙatar sassauci mai kyau da daidaituwa, don haka yana da mahimmanci a ɗauka a hankali kuma a mai da hankali kan fasaha. Ana kuma ba da shawarar samun mai koyarwa ko ƙwararren mutum don jagorantar tsarin da farko.

Me ya sa ya wuce ga Barka da Safiya Squat?

• Ana yin Squat na Safiya mai kyau yayin da yake zaune a kan benci, yana mai da hankali kan ƙananan baya da hamstrings.
• Zercher Good Morning Squat ya ƙunshi riƙe sandar a cikin maƙarƙashiyar gwiwar gwiwar ku, wanda ke ƙara buƙata akan ainihin ku da na sama.
• Ƙafa ɗaya mai kyau Morning Squat motsa jiki ne wanda ke aiki kowace kafa da kansa, inganta daidaito da kwanciyar hankali.
• Banded Good Morning Squat yana amfani da bandungiyar juriya a maimakon barbell, yana mai da shi mafi kyawun zaɓi don motsa jiki na gida ko ga waɗanda sabbin horon ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Barka da Safiya Squat?

• Lunges wani motsa jiki ne mai fa'ida yayin da suke kaiwa ga quadriceps da glutes, kama da Good Morning Squats, yana taimakawa haɓaka ƙarfin jiki da daidaituwa.
• Har ila yau, Deadlift na Romanian babban motsa jiki ne na motsa jiki saboda yana mai da hankali kan motsi na hip, kama da Good Morning Squat, wanda ke da mahimmanci don inganta aikin motsa jiki da kuma hana raunin baya.