Cossack Squats masu nauyi

• Sakonnin ƙafa: Alwasa masawyai, Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: , Adductor Longus, Gluteus Maximus, Gluteus Medius, Hamstrings, Pectineous, Quadriceps, Tensor Fasciae Latae
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Gracilis, Sartorius, Soleus

Sakonni ga Cossack Squats masu nauyi

Cossack Squats masu nauyin nauyi shine motsa jiki mai ƙarfi wanda ke haɓaka ƙananan ƙarfin jiki, sassauci, da daidaituwa, yana mai da shi manufa ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutane waɗanda ke neman haɓaka aikin su. Wannan motsa jiki yana hari da tsokoki daban-daban ciki har da glutes, quads, hamstrings, da hips, suna ba da cikakkiyar motsa jiki na jiki. Mutane na iya zaɓar haɗa Cossack Squats masu nauyi a cikin abubuwan yau da kullun don haɓaka motsi, haɓaka wasan motsa jiki, ko ƙara wahalar tsarin horon jikinsu.

Yanayinta: tsammanin nuni a nuni Cossack Squats masu nauyi

• Matsar da nauyin ku zuwa ƙafa ɗaya, lanƙwasa gwiwa har sai ya kasance a kusurwa 90-digiri kuma kiyaye ɗayan ƙafar daidai gwargwadon yiwuwar, ƙafar ta juya waje da diddige a ƙasa.
• Rage jikinka gwargwadon yiwuwa ko har sai cinyarka ta kasance daidai da ƙasa, kiyaye bayanka madaidaiciya da nauyi kusa da ƙirjinka.
• Koma baya sama zuwa wurin farawa ta amfani da diddigin ƙafar da kuka lanƙwasa, tabbatar da kiyaye ainihin ku cikin motsi.
• Maimaita motsi a gefe guda don kammala maimaita guda ɗaya, kuma ci gaba da canza bangarorin don adadin da ake so.

Lajin Don yi Cossack Squats masu nauyi

• Guji Guguwa: Kuskure na yau da kullun shine yin gaggawar motsa jiki, wanda zai iya haifar da mummunan tsari da rauni mai yuwuwa. Tabbatar cewa kun yi motsi a hankali kuma tare da sarrafawa, mai da hankali kan ƙungiyoyin tsoka da ake aiki.
• Tsaya Tsaya Tsaye: Yana da mahimmanci don kiyaye ƙirjin ku sama da bayanku madaidaiciya a duk lokacin motsi. Jingina gaba da yawa na iya sanya damuwa mara nauyi a kan kasan baya kuma ba zai shigar da tsokoki na ƙafa yadda ya kamata ba.

Cossack Squats masu nauyi Tambayoyin Masu Nuna

Shi beginners za su iya Cossack Squats masu nauyi?

Ee, masu farawa na iya yin squats na Cossack masu nauyi, amma ana ba da shawarar farawa da squats Cossack masu nauyi da farko don samun motsi kuma su zama daidai. Da zarar kun gamsu da nau'in nauyin jiki, zaku iya ƙara nauyi a hankali. Duk da haka, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da sauri da sauri don guje wa rauni. Koyaushe nemi jagora daga ƙwararrun ƙwararrun motsa jiki idan ba ku da tabbas game da madaidaicin fom.

Me ya sa ya wuce ga Cossack Squats masu nauyi?

• Kettlebell Cossack Squat: A cikin wannan bambancin, kuna riƙe da kettlebell a gaban ƙirjin ku ta amfani da hannaye biyu, ƙara ƙarin nauyi zuwa motsi na squat.
• Dumbbell Cossack Squat: Wannan sigar ta ƙunshi riƙe dumbbell a kowane hannu a gefenku ko a matakin kafada, yana ba da ƙarin juriya yayin squat.
• Barbell Cossack Squat: Wannan bambancin ya haɗa da barbell, wanda aka riƙe a bayan wuyanka a fadin kafadu, yana ƙara nauyi mai mahimmanci da ƙara ƙalubalen motsa jiki.
• Cossack Squat tare da Resistance Band: Wannan bambancin ya ƙunshi ƙungiyar juriya, wanda aka sanya a kusa da cinyoyin ku don ƙara tashin hankali da ƙara wahalar motsi.

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

• Goblet Squats: Wannan motsa jiki kuma ya haɗa da motsin motsa jiki tare da ƙarin nauyi, wanda zai iya taimakawa wajen haɓaka ƙafa da ƙarfin da ake bukata don Cossack Squats masu nauyi, yayin da kuma inganta tsarin ku da fasaha a cikin motsi.
• Side Planks: Duk da yake ba motsa jiki na kafa ba, katako na gefe na iya ƙarfafa tsokoki na wucin gadi da ƙarfin ƙarfin gabaɗaya, samar da ingantacciyar kwanciyar hankali da daidaito yayin motsi na gefe na Weighted Cossack Squats.