Cikakken Motsin 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 Cikakken Motsin Squat

Cikakken motsa jiki na motsa jiki shine motsi mai aiki wanda ke haɓaka ƙarfin jiki gabaɗaya, sassauci, da daidaituwa, da farko yana niyya ga ƙananan tsokoki kamar quadriceps, hamstrings, da glutes. Yana da kyau ga daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki saboda ba wai kawai inganta wasan motsa jiki ba amma har ma yana taimakawa a cikin ayyukan yau da kullum, inganta ingantaccen matsayi da rage haɗarin rauni.

Yanayinta: tsammanin nuni a nuni Cikakken Motsin Squat

• Sannu a hankali ka runtse jikinka ta hanyar lanƙwasa a gwiwoyi da kwatangwalo, kamar kana zaune a kan kujera marar ganuwa, kiyaye ƙirjinka sama da bayanka madaidaiciya.
• Ci gaba da raguwa har sai cinyoyin ku sun yi daidai da ƙasa ko ƙasa kamar yadda sassaucin ku ya ba da izini, tabbatar da cewa gwiwoyinku ba su wuce yatsun ku ba.
• Riƙe wannan matsayi na ƴan daƙiƙa, mayar da hankali kan riƙe madaidaiciyar baya da kuma kiyaye gwiwoyinku a layi tare da ƙafafunku.
• Tura ta sheqa don komawa matsayi na tsaye, tabbatar da cewa ana sarrafa motsinku kuma ba da sauri ba don kiyaye daidaito. Maimaita motsa jiki kamar yadda ya cancanta.

Lajin Don yi Cikakken Motsin Squat

• Kiyaye Form Da Ya Kamata: Ɗaya daga cikin kura-kurai na yau da kullun da mutane ke yi shine rashin kiyaye tsari daidai. Tsaya ƙafafunku da faɗin kafada, baya madaidaiciya, da dugadugan ku a kan ƙasa. Yayin da kuke tsuguno, ya kamata cinyoyinku su kasance daidai da ƙasa, kuma kada gwiwoyinku su wuce ƙafarku.
• Sarrafa motsin ku: Wani kuskuren da za ku guje wa shine gaggawar motsa jiki. Makullin cin nasara squat shine sarrafa motsin ku yayin da kuke raguwa da ɗaga jikin ku. Wannan yana taimakawa wajen shiga daidaitattun tsokoki kuma yana rage haɗarin rauni.
• Numfashi Daidai: Numfashi wani bangare ne da ba a manta da shi na tsuguno. Yi numfashi yayin da kake runtse jikinka da fitar da numfashi yayin da kake tura kanka baya

Cikakken Motsin Squat Tambayoyin Masu Nuna

Shi beginners za su iya Cikakken Motsin Squat?

Ee, tabbas masu farawa za su iya yin cikakken motsa jiki na Squat Motsi. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari don guje wa rauni. Yana iya zama da wuya a cimma cikakken squat a farkon, amma tare da aiki na yau da kullum da kuma ci gaba a hankali a cikin sassauci da ƙarfi, ya zama sauƙi. Ana ba da shawarar koyaushe don tuntuɓar ƙwararrun motsa jiki ko likitan motsa jiki idan kun kasance sababbi don motsa jiki ko kuna da wata damuwa ta lafiya.

Me ya sa ya wuce ga Cikakken Motsin Squat?

• Overhead Squat: Wannan shine mafi ƙalubale bambance-bambancen inda kuke riƙe da barbell ko dumbbells sama yayin yin squat, wanda ke buƙatar da haɓaka motsin jiki na sama da ƙarfin gaske.
• Akwatin Squat: Wannan ya haɗa da tsuguno zuwa akwati ko benci a bayan ku, wanda ke taimakawa inganta motsi na hip kuma yana koyar da dabarun squat daidai.
• Front Squat: Wannan bambancin ya haɗa da riƙe da barbell a gaban jikin ku a tsayin kafada, wanda ke ba da fifiko ga quads da babba baya kuma yana inganta motsi gaba ɗaya.
• Sumo Squat: Wannan bambancin ya ƙunshi matsayi mai faɗi tare da yatsun kafa da aka nuna a waje, wanda ke kaiwa cinyoyin ciki da glutes kuma zai iya taimakawa wajen inganta motsin hip.

Me suna da abin da ya sanya ɗaukehawa ga Cikakken Motsin Squat?

• "Ankle Dorsiflexion" wani motsa jiki ne wanda ya dace da Cikakken Motsi na Squat, yayin da yake haɓaka kewayon motsi a cikin idon sawu, mahimmin mahimmanci don kiyaye daidaito da tsari mai kyau a lokacin cikakken squat.
• "Glute Bridges" kuma suna haɓaka Cikakken Motsi na Squat yayin da suke ƙarfafa tsokoki na gluteus, waɗanda ke da mahimmanci don ƙungiyoyi masu ƙarfi da sarrafawa.