Bench Cikakken Squat

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Bench Cikakken Squat

Bench Full Squat shine cikakken motsa jiki na jiki wanda da farko ke kaiwa quadriceps, glutes, da hamstrings, yayin da yake shiga ainihin da inganta daidaituwa. Yana da kyakkyawan motsa jiki ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don dacewa da matakan dacewa daban-daban da burin. Mutane za su so su haɗa wannan motsa jiki a cikin aikin yau da kullum don haɓaka ƙananan ƙarfin jiki, inganta motsi, da inganta daidaitawar jiki.

Yanayinta: tsammanin nuni a nuni Bench Cikakken Squat

• Tsaya tsaye don ɗaga sandar daga tarkace kuma ɗauki mataki ko biyu baya, sanya ƙafar ƙafafu da faɗin kafaɗa, yatsun kafa suna nuna waje kaɗan.
• Sauke jikin ku a hankali, kuna durƙusa a kwatangwalo da gwiwoyi, har sai cinyoyin ku sun yi daidai da ƙasa, ku tsayar da baya da ƙirji sama.
• Dakata na ɗan lokaci a cikin squat, sa'an nan kuma matsa ta cikin diddige don komawa matsayin tsaye, kiyaye barbell a ko'ina.
• Maimaita wannan tsari don adadin maimaitawar da kuke so, kuma idan an gama, a hankali mayar da barbell zuwa tara.

Lajin Don yi Bench Cikakken Squat

• Zurfin: Nufin ka runtse jikinka har sai cinyoyinka sun yi daidai da ƙasa. Idan ba za ku iya sauka zuwa wannan nisa ba, gwada yin ƙasa da ƙasa gwargwadon iyawa yayin da kuke shimfiɗa ƙafafu a ƙasa. Ka guje wa kuskuren rashin squatting low isa saboda ba zai shigar da tsokoki sosai ba.
• Dumi-Up: Koyaushe fara aikin motsa jiki tare da zama mai dumi don shirya tsokoki don matsanancin motsa jiki. Yana rage haɗarin rauni kuma yana haɓaka aikinku gaba ɗaya. Kuskuren gama gari shine tsallakewa

Bench Cikakken Squat Tambayoyin Masu Nuna

Shi beginners za su iya Bench Cikakken Squat?

Ee, masu farawa zasu iya yin aikin Bench Full Squat motsa jiki. Duk da haka, yana da mahimmanci a fara da ƙananan nauyi ko ma kawai nauyin jiki don tabbatar da tsari mai kyau da kuma hana rauni. Ana kuma ba da shawarar samun mai koyarwa ko ƙwararren mutum mai kulawa don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Bench Cikakken Squat?

• Goblet Squat: A cikin wannan bambancin, kuna riƙe da kettlebell ko dumbbell kusa da ƙirjin ku, wanda zai iya taimakawa wajen inganta siffar ku da daidaito.
• Overhead Squat: Wannan squat bambancin yana buƙatar ka riƙe barbell a sama, wanda zai iya taimakawa wajen inganta ma'auni da aiki kafadu da baya.
• Akwatin Squat: A cikin wannan bambancin, kuna tsuguno har sai duwawunku ya taɓa akwati ko benci a bayan ku, wanda zai iya taimakawa wajen tabbatar da cewa kuna tsuguno zuwa zurfin da ya dace.
• Bulgarian Split Squat: Wannan tsutsa ce mai kafa ɗaya inda ƙafa ɗaya ke ɗagawa akan benci ko akwati a bayan ku, wanda zai iya taimakawa wajen daidaita ma'aunin ku da daidaitawa yayin da ake niyya ga quads da glutes.

Me suna da abin da ya sanya ɗaukehawa ga Bench Cikakken Squat?

• Lunges na iya haɗawa da cikakken benci cikakken Squats ta hanyar niyya ga quadriceps, hamstrings, da glutes, wanda ke haɓaka ƙarfin jiki da daidaituwa.
• Har ila yau, motsa jiki na Leg Press ya dace da Bench Full Squats yayin da yake kai hari ga ƙungiyoyin tsoka irin su quads, hamstrings, da glutes, kuma yana ba da damar ɗaukar nauyi ta hanyar sarrafawa, inganta ƙarfin duka da jimiri.