Cable Front Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps

Sakonni ga Cable Front Squat

Cable Front Squat wani motsa jiki ne mai matukar tasiri wanda ke da niyya ga quadriceps, amma kuma yana shiga glutes, hamstrings, da ainihin, yana haɓaka ƙarfi da kwanciyar hankali gaba ɗaya. Zabi ne mai kyau ga daidaikun mutane a duk matakan motsa jiki, gami da masu farawa da waɗanda ke neman haɓaka ayyukan motsa jiki na ƙafa. Mutane na iya zaɓar wannan darasi yayin da yake haɓaka mafi kyawun matsayi, inganta motsi, da kuma ba da mafi aminci madadin squats na gargajiya ta hanyar rage damuwa a baya.

Yanayinta: tsammanin nuni a nuni Cable Front Squat

• Tsaya suna fuskantar injin kebul, ɗauki sandar da hannaye biyu, kuma ka riƙe shi a tsayin kafaɗa, tabbatar da cewa ƙafafunka suna da faɗin kafaɗa.
• Fara motsa jiki ta hanyar lanƙwasa gwiwoyi da tura kwatangwalo a baya kamar kana zaune a kan kujera, kiyaye kirjin ka sama da bayanka madaidaiciya.
• Rage jikin ku har sai cinyoyinku sun yi daidai da ƙasa, tabbatar da cewa gwiwoyinku ba su wuce yatsun ku ba.
• Tura ta diddigin ku don komawa matsayin tsaye, ajiye sandar a tsayin kafada cikin motsi. Maimaita wannan motsi don adadin maimaitawa da kuke so.

Lajin Don yi Cable Front Squat

• Ka Tsaya Bayanka Madaidaici: Kuskure ɗaya na gama gari da mutane ke yi shine zagaye bayan su yayin tsuguno. Wannan na iya haifar da rauni. Don guje wa wannan, kiyaye bayanka madaidaiciya kuma ƙirjinka ya ɗaga a duk lokacin motsa jiki.
• Squat Deep: Don samun mafi kyawun motsa jiki, yi nufin yin zurfafa kamar yadda za ku iya yayin kiyaye tsari mai kyau. Wannan yana nufin rage jikinka har sai cinyoyinka sun yi daidai da ƙasa. Duk da haka, kar ku tilasta wa kanku yin ƙasa da ƙasa idan ya saba wa fom ɗin ku ko ya haifar da rashin jin daɗi.
• Guji Jingina Gaba: Wani kuskure na yau da kullun shine jingina gaba yayin squat. Wannan na iya sanya damuwa mara amfani akan baya da gwiwoyi. Don guje wa wannan, kiyaye nauyin ku akan naku

Cable Front Squat Tambayoyin Masu Nuna

Shi beginners za su iya Cable Front Squat?

Ee, masu farawa zasu iya yin motsa jiki na Cable Front Squat. Koyaya, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari daidai da hana rauni. Hakanan yana da fa'ida a sami ƙwararren ƙwararren motsa jiki ko mai horo ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Kamar kowane motsa jiki, yana da mahimmanci don sauraron jikin ku kuma daidaita yadda ake buƙata.

Me ya sa ya wuce ga Cable Front Squat?

• Barbell Front Squat: Wannan sigar ta ƙunshi riƙe da ƙwanƙwasa a kafaɗunku a gaban jikin ku, wanda zai iya taimakawa wajen ƙara nauyi da ƙalubalanci ƙarfin ku.
• Kettlebell Front Squat: Wannan bambancin ya ƙunshi riƙe da kettlebell a kowane hannu a matakin ƙirji, wanda zai iya taimakawa wajen shigar da jikinka na sama fiye da na gargajiya na USB na gaba.
• Goblet Squat: Wannan bambancin squat ya haɗa da riƙe nauyin guda ɗaya (kamar kettlebell ko dumbbell) a gaban kirjin ku tare da hannaye biyu, wanda zai iya sauƙaƙe don kula da tsari mai kyau.
• Resistance Band Front Squat: Wannan sigar tana amfani da band ɗin juriya maimakon na'urar kebul, yana ba da ƙarin šaukuwa kuma madaidaiciyar hanya don yin aikin.

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

• Lunges: Lunges babban motsa jiki ne na haɗin gwiwa kamar yadda suke kaiwa ƙananan tsokoki na jiki, amma tare da girmamawa kan motsi na gefe, wanda zai iya taimakawa wajen inganta duk wani rashin daidaituwa na tsoka wanda motsi na squats ba zai iya magance shi ba.
• Deadlifts: Deadlifts cikakke ne ga Cable Front Squats yayin da suke niyya ga tsokoki na baya, irin su hamstrings da glutes, suna ba da ingantaccen motsa jiki na jikin jiki lokacin da aka haɗa su tare da quadricep-mafi rinjaye Cable Front Squats.