Bulgarian Raba Squat tare da kujera

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

Sakonni ga Bulgarian Raba Squat tare da kujera

Squat na Bulgarian Split Squat tare da kujera babban tasiri ne na ƙananan motsa jiki wanda ke kaiwa quadriceps, hamstrings, glutes, da ainihin, haɓaka ƙarfi, daidaito, da sassauci. Ya dace da kowa, tun daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda daidaitawar ƙarfinsa dangane da matakan dacewa da mutum. Mutane za su so su yi wannan motsa jiki kamar yadda ba kawai inganta ƙananan ƙarfin jiki ba amma kuma yana inganta motsi na hip da kwanciyar hankali, yana sa ya zama kyakkyawan zaɓi don dacewa da aikin aiki da rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Bulgarian Raba Squat tare da kujera

• Mika kafa ɗaya a bayanka kuma sanya saman kafarka akan kujera.
• Rage jikin ku a cikin huhu, lanƙwasa gwiwoyi biyu zuwa kusan kusurwar digiri 90, tabbatar da gwiwa ta gaba tana sama da idon sawun kai tsaye.
• Tura ta diddigin ƙafar gaba don tashi sama zuwa matsayi na tsaye, ajiye ƙafar baya akan kujera.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan canza kafafu kuma maimaita motsa jiki.

Lajin Don yi Bulgarian Raba Squat tare da kujera

• Siffar da ta dace: Lokacin yin squat, rage jikinka har sai gwiwa ta gaba ta lanƙwasa a kusurwar digiri 90, yayin da kake ajiye jikinka a tsaye. Ka guji jingina gaba saboda wannan zai iya dagula maka baya kuma ya kawar da hankali daga kafafunka.
• Rarraba Nauyi: Tabbatar cewa nauyin ku ya daidaita daidai da ƙafar gaban ku, ba kawai akan yatsun ku ba. Wannan zai taimaka haɓaka glutes da hamstrings ɗin ku yadda ya kamata.
• Ka guje wa wuce gona da iri: Kuskure na yau da kullun shine barin gwiwa ta gaba ta wuce yatsu yayin squat. Wannan na iya sanya damuwa maras buƙata akan gwiwa. Tabbatar

Bulgarian Raba Squat tare da kujera Tambayoyin Masu Nuna

Shi beginners za su iya Bulgarian Raba Squat tare da kujera?

Ee, masu farawa zasu iya yin Squat na Bulgarian Split tare da motsa jiki na kujera. Yana da babban motsa jiki don masu farawa don haɓaka ƙarfin jiki da daidaituwa. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi ko ma nauyin jiki kawai, kuma a mai da hankali kan tsari da sarrafawa don guje wa rauni. Yayin da kuke samun ƙarfi da kwanciyar hankali tare da motsi, zaku iya ƙara nauyi a hankali. Hakanan yana da kyau a sami wani ya gan ku ko ya jagorance ku ta hanyar motsa jiki a farkon ƴan lokutan don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Bulgarian Raba Squat tare da kujera?

• Bulgarian Split Squat with Resistance Bands: A cikin wannan bambancin, za ku yi amfani da bandeji mai juriya a kusa da cinyoyinku don ƙara wani ɓangaren gefe a cikin motsa jiki, kuna niyya ga masu satar ku da masu satar hip.
• Bulgarian Split Squat tare da Kettlebell: Wannan sigar ta ƙunshi riƙe da kettlebell a matsayin goblet, wanda zai iya taimakawa wajen haɗa ainihin ku da haɓaka ma'aunin ku.
• Bulgariya Rarraba Squat tare da Barbell: Wannan bambancin ya haɗa da sanya katako a kan kafadu, wanda zai iya taimakawa wajen ƙara kaya da ƙalubalanci ƙarfin jikin ku.
• Bulgarian Split Squat tare da Kwallon Magunguna: A cikin wannan bambancin, kuna riƙe da ƙwallon magani a gaban ku, wanda zai iya haɓaka daidaituwa da daidaitawa yayin aiki da hannayenku da kafadu.

Me suna da abin da ya sanya ɗaukehawa ga Bulgarian Raba Squat tare da kujera?

• Mataki-mataki: Wannan motsa jiki kuma yana amfani da kujera ko benci kuma yana aiki akan ƙungiyoyin tsoka iri ɗaya kamar Bulgarian Split Squat, amma yana mai da hankali kan ƙafa ɗaya a lokaci ɗaya, yana taimakawa wajen haɓaka daidaito da daidaita duk wani rashin daidaituwa na tsoka.
• Glute Bridges: Duk da yake wannan darasi ba ya amfani da kujera, yana cike da Bulgarian Split Squat ta hanyar ƙaddamar da sarkar baya, musamman glutes da hamstrings, wanda zai iya inganta ƙarfi da kwanciyar hankali da ake bukata don motsi na squat.