Bench Front Squat

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

Sakonni ga Bench Front Squat

Bench Front Squat wani motsa jiki ne mai ƙarfi wanda ke kaiwa ƙananan jiki, musamman quadriceps, glutes, da hamstrings, yayin da kuma ke shiga cikin ainihin. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba, saboda yana taimakawa haɓaka daidaito, daidaitawa, da ƙarfin jiki gabaɗaya. Mutane za su so yin wannan motsa jiki don haɓaka ƙananan ƙarfin jikinsu, haɓaka aikinsu na motsa jiki, ko tallafawa tafiyar asarar nauyi saboda yuwuwar ƙona calories.

Yanayinta: tsammanin nuni a nuni Bench Front Squat

• Rike kararrawa a kirjin ku, tare da hannayenku dan fadi fiye da fadin kafada baya da gwiwar gwiwar ku suna nuna gaba.
• Rage jikin ku ta hanyar lanƙwasa a gwiwoyi da kwatangwalo, kiyaye bayanku madaidaiciya, har sai cinyoyin ku sun yi daidai da ƙasa.
• Dakata na ɗan lokaci a cikin wannan matsayi, sannan tura ta cikin diddige don ɗaga jikinka baya zuwa wurin farawa.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Bench Front Squat

• **Madaidaicin Form**: Tsaya da ƙafafu da faɗin kafaɗa. Lanƙwasa a kwatangwalo da gwiwoyi don rage jikin ku har sai cinyoyin ku sun yi daidai da ƙasa, ko ƙasa gwargwadon yadda za ku iya tafiya cikin nutsuwa. Tsaya bayanka madaidaiciya kuma kirjinka sama. Ka guji jingina gaba saboda hakan na iya dagula maka baya.
• **Motsi Mai Sarrafa**: Ya kamata a sarrafa motsi kuma a hankali. Ka guji faduwa da sauri ko yin boushing a kasan squat. Wannan na iya haifar da raunin gwiwa ko baya.
• **Kuskure na yau da kullun - Hawan Nauyi da yawa**: Daya daga cikin kura-kurai da yawa shine ƙoƙarin ɗaga nauyi da yawa.

Bench Front Squat Tambayoyin Masu Nuna

Shi beginners za su iya Bench Front Squat?

Ee, tabbas masu farawa za su iya yin motsa jiki na gaba na Bench Front Squat. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari da fasaha mai kyau. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum wanda zai jagorance ku ta hanyar motsa jiki da farko. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun kuma ku saurari jikin ku don guje wa rauni.

Me ya sa ya wuce ga Bench Front Squat?

• Overhead Squat: Wannan nau'in squat yana buƙatar ku riƙe barbell ko dumbbells biyu a sama a cikin dukan motsi.
• Zercher Squat: Wannan squat squat bambance-bambancen ya ƙunshi rike da barbell a cikin maƙarƙashiya na gwiwar gwiwar hannu, ƙirƙirar ƙalubale na musamman ga ainihin jiki da babba.
• Akwatin Squat: Don wannan bambancin, kuna tsugune har sai duwawunku ya taɓa akwati ko benci a bayan ku, sannan ku tura baya sama.
• Front Squat: Wannan squat bambancin ya ƙunshi riƙe da barbell a kan kafadu a gaban jikin ku, ƙalubalanci ma'auni da ƙarfin ƙarfin ku.

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

• Hanyoyin firamare sune babban cikawa zuwa benci na gaba yayin da suke mai da hankali kan babba jiki, sati, da kirji na sama, wanda ke taimakawa daidaita karfin jikin mutum ya samo asali daga squats.
• Lunges wani motsa jiki ne mai fa'ida wanda ya dace da Bench Front Squats, yayin da suke kaiwa ƙungiyoyin tsoka irin su quads, glutes, da hamstrings, amma kuma suna haɓaka daidaituwa da kwanciyar hankali, wanda zai iya haɓaka tasirin squats.