Bench Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Bench Squat
Bench Squat wani motsa jiki ne mai ƙarfi wanda ke da alhakin ƙananan jiki, musamman quadriceps, glutes, da hamstrings. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ci gaba, kamar yadda za'a iya canza shi cikin sauƙi dangane da ƙarfin mutum da sassauci. Ta yin Bench Squats, mutane na iya inganta ƙananan ƙarfin jikinsu, haɓaka daidaito da kwanciyar hankali, kuma suna iya rage haɗarin raunuka a cikin ayyukan yau da kullum.
Yanayinta: tsammanin nuni a nuni Bench Squat
- Sannu a hankali ka runtse jikinka zuwa ga benci ta hanyar lanƙwasa gwiwoyi da tura hips ɗinka baya, kamar kana shirin zama.
- Lokacin da gindinku ya taɓa benci, dakata na ɗan lokaci, tabbatar da cewa gwiwoyinku suna cikin layi tare da ƙafafunku kuma ba su wuce ƙafarku ba.
- Matsa cikin diddigen ku don tsayawa tsayin daka, kiyaye ainihin ku da baya madaidaiciya a duk lokacin motsi.
- Maimaita wannan tsari don adadin da kuke so na maimaitawa, kiyaye tsayin daka da saurin sarrafawa.
Lajin Don yi Bench Squat
- **Nisantar Kurakurai gama-gari**: Kuskure ɗaya na gama gari shine rashin zurfafawa a cikin tsumma. Nufin ka runtse jikinka har sai cinyoyinka sun yi daidai da ƙasa. Wani kuskure kuma shine barin gwiwoyinku su shiga ciki yayin da kuke tsugunowa. Wannan na iya haifar da rauni. Maimakon haka, tabbatar da cewa gwiwoyi sun daidaita tare da ƙafafunku a duk lokacin motsi.
- **Yi amfani da benci da kyau ***: benci yana nan don taimaka muku kiyaye tsari da zurfin. Ba a can don yin hutu tsakiyar wakilai ba. Taɓa glutes ɗinku zuwa ga benci da sauƙi sannan danna sama. Kada ku huta akan benci.
- ** Shiga Jigon ku ***: Sanya jigon ku a duk lokacin motsa jiki. Wannan zai taimaka wajen kiyaye daidaito
Bench Squat Tambayoyin Masu Nuna
Shi beginners za su iya Bench Squat?
Ee, masu farawa za su iya yin motsa jiki na Bench Squat. Wannan motsa jiki shine ainihin zaɓi mai kyau ga masu farawa kamar yadda yake taimakawa wajen ƙarfafa ƙarfi da kwanciyar hankali a cikin ƙananan jiki, musamman kafafu da glutes. Benci yana ba da jagora don tsari da zurfi, tabbatar da cewa an yi squats daidai da aminci. Duk da haka, yana da mahimmanci ga masu farawa su fara da nauyi mai sauƙi ko ma nauyin jikinsu kawai, kuma a hankali suna karuwa yayin da ƙarfinsu ya inganta. Hakanan ana ba da shawarar samun mai koyarwa ko gogaggen mutum mai kulawa don tabbatar da tsari mai kyau.
Me ya sa ya wuce ga Bench Squat?
- The Front Squat wani bambanci ne wanda ya ƙunshi riƙe barbell a gaban ƙirjinka, maimakon a bayanka, yayin da kake yin squat a kan benci.
- Goblet Squat shine bambancin inda kuke riƙe da kettlebell ko dumbbell a ƙirjin ku yayin da kuke yin squat akan benci.
- Squat na Bulgarian Split Squat shine bambancin inda ƙafa ɗaya ke tsaye akan benci a bayan ku, yana ƙalubalantar ma'auni yayin da kuke tsuguno.
- Zercher Squat wani bambanci ne inda ake riƙe ƙwanƙwasa a cikin maƙarƙashiyar gwiwar gwiwar ku, kusa da ƙirjin ku, yayin da kuke tsuguno a kan benci.
Me suna da abin da ya sanya ɗaukehawa ga Bench Squat?
- Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙa ) na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙarfafa Ƙwararrun Ƙwararru.
- Lunges na taimakawa wajen inganta daidaito, daidaitawa, da ƙarfin haɗin kai, duk waɗannan suna da mahimmanci don yin ƙwanƙwasa mai ƙarfi da aminci.
Karin kalmar raɓuwa ga Bench Squat
- Dumbbell Bench Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Ayyukan motsa jiki na toning cinya
- Dumbbell motsa jiki don kafafu
- Bench Squat tare da Dumbbells
- Ƙananan motsa jiki na dumbbell
- Quadriceps da Thighs motsa jiki
- Dabarun motsa jiki na Bench Squat
- Dumbbell motsa jiki don tsokoki na cinya
- Ƙarfafa horo ga Quadriceps