Bulgarian Split Squat

• 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 Split Squat

Squat na Bulgarian Split Squat ƙaramin motsa jiki ne wanda ke kaiwa quads, glutes, da hamstrings, yayin da yake haɓaka daidaito da motsi. Ya dace da kowa daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi don dacewa da matakan dacewa daban-daban. Mutane za su so yin wannan motsa jiki saboda yana taimakawa wajen gyara rashin daidaituwar tsoka, yana haɓaka wasan motsa jiki, kuma yana ba da gudummawa ga ƙarancin ƙarfin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Bulgarian Split Squat

• Tsaya kirjin ku sama da zuciyar ku yayin da kuke saukar da jikinku ƙasa zuwa matsayi na huhu, lanƙwasa gwiwoyi biyu zuwa kusan kusurwar digiri 90, yayin da tabbatar da gwiwa ta dama ba ta wuce ƙafar dama ba.
• Tura ta diddigin dama don ɗaga jikinka baya zuwa wurin farawa, ajiye ƙafar hagu a kan benci ko akwatin.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan canza kafafu kuma aiwatar da matakai iri ɗaya.
• Ka tuna da kiyaye matsayi mai kyau a duk lokacin motsa jiki, kiyaye bayanka madaidaiciya da kallonka gaba.

Lajin Don yi Bulgarian Split Squat

• Tsaya Kyau mai Kyau: Koyaushe kiyaye jikinka a tsaye a duk lokacin motsa jiki. Jingila da nisa gaba ko baya na iya sanya damuwa mara amfani a bayanka, wanda zai haifar da yuwuwar rauni. Kirjin ya kamata ya tashi kuma kafadu a baya.
• Zurfin Squat: Nufin cinyar gaban ku ta kasance daidai da ƙasa a kasan squat ɗin ku. Idan ba za ku iya kaiwa wannan zurfin ba, mai yiyuwa ne cewa matsayin ku ya yi ƙunci sosai. Akasin haka, idan kuna zurfafa fiye da wannan, matsayinku na iya yin faɗi da yawa.
• Kada ku bari Kogon Knee ɗinku ya shiga: Lokacin da kuka saukar da kanku a cikin squat, tabbatar cewa gwiwa na gaba yana bin ƙafar ƙafarku. Idan naku

Bulgarian Split Squat Tambayoyin Masu Nuna

Shi beginners za su iya Bulgarian Split Squat?

Haka ne, masu farawa zasu iya yin motsa jiki na Bulgarian Split Squat, amma yana da muhimmanci a fara da nauyi mai sauƙi ko ma nauyin jiki kawai har sai mutum ya saba da motsi. Wannan motsa jiki na iya zama ƙalubale sosai saboda yana buƙatar daidaito, sassauci, da ƙarfi. Ana ba da shawarar samun mai horarwa ko ƙwararren mutum ya jagorance ku da farko don tabbatar da tsari daidai kuma ku guje wa rauni. Kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi da nauyi yayin da ƙarfinku da ƙarfinku ke girma.

Me ya sa ya wuce ga Bulgarian Split Squat?

• Bulgarian Split Squat tare da Dumbbells: Wannan sigar tana ƙara juriya ga motsa jiki ta hanyar riƙe dumbbell a kowane hannu.
• Bulgarian Split Squat tare da Barbell: Maimakon dumbbells, wannan bambancin yana amfani da barbell da aka sanya a kafadu don ƙarin juriya.
• Bulgarian Split Squat Jump: Wannan sigar mai ƙarfi ta ƙunshi tsalle a saman motsi, ƙara ƙalubalen zuciya da kuma shiga filayen tsoka da sauri.
• Single-Arm Bulgarian Split Squat: A cikin wannan bambancin, kuna riƙe da kettlebell ko dumbbell a hannu ɗaya, kuna ƙalubalantar daidaiton ku da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Bulgarian Split Squat?

• Goblet Squat ya cika Bulgarian Split Squat ta hanyar yin aiki irin wannan ƙungiyoyin tsoka ciki har da quads, glutes, da hamstrings, amma kuma yana shiga jiki da babba, yana samar da cikakkiyar motsa jiki.
• Matakan mataki wani motsa jiki ne mai amfani wanda ke da kyau tare da Bulgarian Split Squats, yayin da suke mayar da hankali ga ƙarfin ƙafa ɗaya da kwanciyar hankali, yana taimakawa wajen inganta daidaituwa da daidaitawa, yayin da kuma ke kaiwa ga ƙungiyoyin tsoka iri ɗaya a cikin ƙananan jiki.