Cossack Squats

• 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, Gluteus Medius, Soleus, Tensor Fasciae Latae

Sakonni ga Cossack Squats

Cossack Squats wani motsa jiki ne mai ƙarfi wanda ke da alhakin ƙananan jiki, haɓaka sassauci, daidaituwa, da ƙarfi a cikin kwatangwalo, cinya, da glutes. Wannan motsa jiki yana da kyau ga 'yan wasa da masu sha'awar motsa jiki da ke neman inganta motsin su da kuma kula da jikinsu, da kuma wadanda ke sake farfadowa daga ƙananan raunin jiki. Haɗa Cossack Squats a cikin ayyukan yau da kullun na iya taimakawa haɓaka aikin ku a cikin sauran ayyukan jiki, haɓaka ingantacciyar daidaitawar jiki, da ba da gudummawa ga dacewa gabaɗaya.

Yanayinta: tsammanin nuni a nuni Cossack Squats

• Matsar da nauyin ku zuwa gefe ɗaya, lanƙwasa gwiwa na wannan ƙafar da kiyaye ɗayan ƙafar, rage jikin ku zuwa ƙasa gwargwadon yadda za ku iya tafiya cikin kwanciyar hankali.
• Tsaya dugadugan ku a ƙasa, ƙirji sama, da baya madaidaiciya yayin wannan motsi.
• Tura ta diddigin ƙafar da aka lanƙwasa don komawa wurin farawa.
• Maimaita motsi a wancan gefen don kammala maimaita ɗaya. Ci gaba da canza bangarorin don adadin maimaitawa da kuke so.

Lajin Don yi Cossack Squats

• Form Daidai: Tsayawa daidai tsari yana da mahimmanci a cikin squats na Cossack. Tsaya baya madaidaiciya, ƙirjin ku sama, da nauyin ku akan diddige ku. Lokacin da kuka tsugunna, tabbatar cewa gwiwa yana layi tare da yatsun kafa, kada ku wuce su. Kuskure na yau da kullun shine barin gwiwa ya ruguje ciki ko kuma yayi nisa gaba, wanda zai iya haifar da rauni.
• Zurfin Squat: Yi ƙoƙarin yin squat a matsayin ƙasa kamar yadda za ku iya yayin kiyaye tsari mai kyau. Duk da haka, kada ka tilasta kanka cikin zurfafa zurfafa idan yana haifar da rashin jin daɗi ko kuma idan ba za ka iya ajiye fom ɗinka ba. Yana da kyau a yi squat mai zurfi daidai fiye da zurfafa zurfafa ba daidai ba.
• Yi amfani da Hannunku: Hannunku na iya taimakawa tare da ma'auni

Cossack Squats Tambayoyin Masu Nuna

Shi beginners za su iya Cossack Squats?

Ee, masu farawa zasu iya yin motsa jiki na Cossack Squats. Duk da haka, yana da mahimmanci a lura cewa wannan ci gaba ne mai ci gaba wanda ke buƙatar adadi mai kyau na sassauci da ƙarfi. Ya kamata masu farawa su fara da ƙaramin motsi na motsi ko gyare-gyaren sigar motsa jiki kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da sassauci ya inganta. Kamar kowane motsa jiki, yana da mahimmanci a yi amfani da tsari mai kyau don guje wa rauni. Yana iya zama mai fa'ida samun ƙwararriyar ƙwararrun ƙwararrun ƙwararrun ƙwararrun za su jagorance ku lokacin da kuka fara wannan darasi.

Me ya sa ya wuce ga Cossack Squats?

• Cossack Squat zuwa Lunge: Wannan bambancin ya haɗa da sauyawa daga Cossack Squat zuwa cikin huhu a kan ƙafa ɗaya, wanda ke haɗa ƙungiyoyin tsoka daban-daban.
• Cossack Squat tare da Latsa Sama: Wannan ya haɗa da yin latsa sama tare da kettlebell ko dumbbell a saman squat don yin aikin jikinka na sama.
• Cossack Squat tare da Resistance Band: Wannan bambance-bambancen ya ƙunshi yin amfani da bandungiyar juriya a kusa da cinyoyin ku don ƙara ƙalubalen da ƙara haɓaka glutes ɗin ku.
• Cossack Squat tare da Slider: Wannan bambancin ya haɗa da yin amfani da maɗauri a ƙarƙashin ƙafa ɗaya, wanda ke ƙara wani abu na rashin kwanciyar hankali kuma yana sa motsa jiki ya zama kalubale.

Me suna da abin da ya sanya ɗaukehawa ga Cossack Squats?

• Side Planks: Yayin da Cossack Squats ke mayar da hankali ga ƙananan ƙarfin jiki da sassauci, katako na gefe na iya haɓaka wannan ta hanyar ƙarfafa mahimmanci da obliques, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin motsi.
• Kettlebell Swings: Wannan motsa jiki ya cika Cossack Squats ta hanyar samar da motsa jiki, cikakken motsa jiki wanda ba wai kawai yana ƙarfafa ƙananan jiki ba amma yana inganta lafiyar zuciya, wanda zai iya taimakawa tare da juriya na yin Cossack Squats da yawa.