Curtsey Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Medius, Gluteus Minimus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Adductor Magnus, Gracilis, Iliopsoas, Pectineous, Sartorius

Sakonni ga Curtsey Squat

Curtsey Squat wani motsa jiki ne mai kuzari wanda ke kai hari ga glutes, hips, da cinya, yana ba da cikakkiyar motsa jiki na jiki. Yana da kyau ga masu sha'awar motsa jiki na kowane matakai waɗanda ke neman haɓaka ƙarancin ƙarfi da kwanciyar hankali, da haɓaka daidaitawar jiki da matsayi. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullun saboda ba wai kawai yana taimakawa wajen yin toning da siffata ƙananan jiki ba, har ma yana haɓaka aikin gabaɗaya da motsi.

Yanayinta: tsammanin nuni a nuni Curtsey Squat

• Ɗauki babban mataki baya tare da ƙafar dama, haye ta bayan hagu. Kunna gwiwoyinku kuma ku runtse kwatangwalo har sai cinyar ku ta hagu ta kusan yin layi da ƙasa.
• Tsaya jikin jikinka a tsaye da kwatangwalo da kafadu a matsayin murabba'i gwargwadon yiwuwa.
• Tura ta kafar hagu don tsayawa zuwa wurin farawa.
• Maimaita gefe guda ta hanyar komawa baya tare da ƙafar hagu a bayan damanku, kuma ku ci gaba da canza bangarori na tsawon lokacin motsa jiki.

Lajin Don yi Curtsey Squat

• Babban Haɗin kai: Haɗa jigon ku cikin duk motsin ku. Wannan ba wai kawai zai taimaka maka kula da ma'auni ba amma kuma zai kare ƙananan baya daga damuwa. Kuskure na yau da kullun shine barin ciki ya huta da ƙananan baya, wanda zai iya haifar da rauni.
• Sarrafa motsinku: Tabbatar cewa ba ku yin gaggawar motsa jiki. Kula da iko yayin duka matakan raguwa da ɗagawa na squat. Wannan zai taimaka wajen aiki yadda ya kamata tsokoki da aka yi niyya da kuma hana rauni.

Curtsey Squat Tambayoyin Masu Nuna

Shi beginners za su iya Curtsey Squat?

Ee, masu farawa zasu iya yin motsa jiki na Curtsey Squat. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi ko babu nauyi kwata-kwata har sai kun sami tsari daidai. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya. Hakanan yana da mahimmanci ku saurari jikin ku kuma ku daina idan kun ji wani ciwo. Tuntuɓar ƙwararrun ƙwararrun motsa jiki na iya zama da amfani don tabbatar da cewa kuna yin aikin daidai da aminci.

Me ya sa ya wuce ga Curtsey Squat?

• Jumping Curtsey Squat yana haɗa tsalle a tsakanin kowane squat, yana ƙara wani abu na zuciya da jijiyoyin jini zuwa motsa jiki.
• Curtsey Squat tare da Side Kick yana ƙara ɗaga ƙafa ta gefe a ƙarshen kowane squat, wanda ke kaiwa ga gluteus medius.
• Curtsey Squat tare da Bicep Curl yana haɗa ƙananan motsin jiki da na sama ta hanyar haɗa bicep curl lokacin da kuka tashi daga squat.
• Curtsey Squat tare da Lateral Raise wani bambanci ne wanda ya haɗa da ɗaga hannuwanku zuwa tarnaƙi a matakin kafada yayin da kuke tashi daga squat, yin aikin deltoids da babba baya.

Me suna da abin da ya sanya ɗaukehawa ga Curtsey Squat?

• Goblet Squat: Wannan motsa jiki yana haifar da ƙananan tsokoki na jiki, da farko quadriceps, glutes, da hamstrings, suna ba da irin wannan motsa jiki ga Curtsey Squat amma tare da ƙarin haɗin gwiwa saboda nauyin da aka yi a matakin kirji.
• Glute Bridge: Glute Bridges na musamman suna kaiwa ga glutes da hamstrings, wanda kuma ake aiki a lokacin Curtsey Squat, yana taimakawa wajen ƙarfafawa da sautin waɗannan tsokoki yayin da kuma inganta motsi na hip.