Bench Squat

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

Sakonni ga Bench Squat

Bench Squat wani motsa jiki ne na horarwa mai ƙarfi wanda ke da alhakin tsokoki a cikin ƙafafunku, glutes, da ainihin ku, yayin da kuma inganta daidaiton jiki gaba ɗaya da daidaitawa. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don dacewa da kowane matakin motsa jiki. Haɗa Bench Squats a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka ƙarancin ƙarfin jiki, haɓaka ingantacciyar daidaitawar jiki, da ba da gudummawa ga ingantaccen aiki a cikin sauran ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Bench Squat

• Fara saukar da jikin ku zuwa benci ta hanyar lanƙwasa a gwiwoyi, kiyaye ƙirjin ku sama da baya madaidaiciya.
• Da zarar glutes ɗin ku sun taɓa benci, dakata na ɗan lokaci, tabbatar da cewa gwiwoyinku suna saman idon sawunku kai tsaye.
• Tura ta cikin diddige don ɗaga jikin ku zuwa matsayi na tsaye, cika ƙafafunku.
• Maimaita wannan tsari don adadin maimaitawa da kuke so, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Bench Squat

• **Nisantar Kurakurai gama-gari**: Kuskure ɗaya na gama gari baya raguwa sosai. Nufin runtse kwatangwalo har sai sun yi daidai da gwiwoyinku. Wani kuskure kuma shine barin gwiwoyinku su shiga ciki. Tura gwiwoyinku waje don kiyaye su a layi tare da ƙafafunku. A ƙarshe, kauce wa ɗaga dugadugan ku daga ƙasa. Tsaya ƙafafunku lebur don kiyaye daidaito da hana rauni.
• **Tsarin Numfashi**: Numfashi mai kyau yana da mahimmanci ga squats na benci. Yi numfashi sosai kafin ka runtse jikinka, riƙe numfashi yayin da kake cikin squat, da kuma fitar da numfashi yayin da kake tura kanka baya. Wannan

Bench Squat Tambayoyin Masu Nuna

Shi beginners za su iya Bench Squat?

Haka ne, masu farawa za su iya yin motsa jiki na squat na benci. Haƙiƙa babban motsa jiki ne ga masu farawa saboda yana taimakawa wajen koyar da tsarin squat daidai. Gidan benci yana ba da ma'anar tunani don nufin a cikin raguwar lokaci na squat, wanda zai iya taimakawa wajen hana raguwa da yawa kuma yana iya haifar da rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara da ma'aunin nauyi ko ma nauyin jiki kawai, kuma a hankali suna haɓaka yayin da ƙarfi da ƙarfin gwiwa suka inganta. Koyaushe tuna don kiyaye tsari mai kyau don hana raunin da ya faru.

Me ya sa ya wuce ga Bench Squat?

• The Goblet Squat: A cikin wannan bambancin, kuna riƙe dumbbell ko kettlebell kusa da ƙirjin ku, wanda zai iya taimakawa wajen shiga zuciyar ku da inganta kwanciyar hankali.
• Akwatin Squat: Wannan bambancin ya haɗa da zama a kan akwati ko benci kafin ya tashi, wanda zai iya taimakawa wajen inganta siffar ku kuma rage haɗarin rauni.
• Squat na Bulgarian Split Squat: Wannan bambancin ya haɗa da sanya ƙafa ɗaya a kan benci a bayan ku, wanda zai iya taimakawa wajen ƙara ƙarfin motsa jiki da kuma ƙaddamar da quads da glutes.
• A saman squat: A cikin wannan bambance-bambancen, kuna riƙe barbara a saman kanku, wanda zai iya taimaka wajen inganta sassaucin ku da ƙarfi.

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

• Lunges babban motsa jiki ne na motsa jiki ga Bench Squats saboda suna kaiwa manyan ƙungiyoyin tsoka iri ɗaya kamar quads, glutes, da hamstrings, amma kuma suna ƙalubalantar daidaito da kwanciyar hankali, haɓaka ingantaccen aikin gabaɗaya.
• Matsalolin da ke kan gaba suna cika Bench Squats ta hanyar ƙarfafa jiki na sama, musamman kafadu da hannaye, wanda zai iya inganta kwanciyar hankali da ƙarfin ku yayin motsin squat.