Dakatar da Rarraba 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 Dakatar da Rarraba Squat

Sspended Split Squat shine motsa jiki mai ƙarfi wanda ke mai da hankali kan ƙarfafa ƙananan jiki, musamman niyya ga quadriceps, hamstrings, glutes, da ainihin. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, yayin da yake inganta daidaituwa, sassauci, da ƙarfin aiki. Mutane za su so su yi Sspended Split Squats don haɓaka ƙananan ƙarfin jikinsu, haɓaka ƙirar tsoka, da haɓaka wasan motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Dakatar da Rarraba Squat

• Sanya ƙafar dama a cikin ƙafar ƙafa biyu na mai horar da dakatarwa kuma ɗauki mataki gaba tare da ƙafar hagu, tabbatar da cewa jikinka yana cikin layi madaidaiciya.
• Rage jikin ku a cikin huhu, lanƙwasa gwiwa na hagu zuwa digiri 90 yayin da ƙafar dama ta shimfiɗa a bayan ku.
• Tura ta kafar hagu don tsayawa sama, ajiye ƙafar dama a cikin kwandon ƙafar mai horar da dakatarwa.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, sannan canza kafafu kuma maimaita aikin.

Lajin Don yi Dakatar da Rarraba Squat

• **A Gujewa Jingina Gaba**: Kuskure na gama gari shine jingina gaba da yawa yayin tsuguno. Wannan na iya sanya damuwa mara amfani akan ƙananan baya da gwiwoyi. Madadin haka, mayar da hankali kan kiyaye gangar jikin ku a tsaye kuma nauyin ku ya tsaya kan ƙafar gabanku.
• **Motsi Mai Sarrafa**: Rage kanku a hankali kuma a ƙarƙashin iko a cikin squat. Kar a yi ƙasa da sauri ko yi amfani da ƙarfi don matsawa sama. Wannan motsi a hankali da sarrafawa yana tabbatar da cewa kuna amfani da tsokoki, ba motsi ba, don yin aikin kuma yana taimakawa wajen hana rauni.
• **A guji wuce gona da iri ***: Lokacin yin tsagawar tsagawar da aka dakatar, tabbatar da kar a yi

Dakatar da Rarraba Squat Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Rarraba Squat?

Ee, masu farawa za su iya yin motsa jiki da aka dakatar da Split Squat. Duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki ne mai ci gaba wanda ke buƙatar daidaito da ƙarfi. Ya kamata masu farawa su fara da squats ko lunges masu nauyi kafin su ci gaba zuwa sigar da aka dakatar don tabbatar da suna da tsari mai kyau da isasshen ƙarfi. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko ƙwararrun ƙwararru masu kulawa ko jagora ta hanyar motsa jiki don guje wa rauni.

Me ya sa ya wuce ga Dakatar da Rarraba Squat?

• Rear Foot Elevated Squat Squat: Daidai da squat na Bulgarian, wannan bambancin ya haɗa da ɗaga ƙafar baya a kan mataki ko benci, amma tare da ƙananan haɓaka don rage damuwa a kan sauye-sauyen hip.
• Rarraba Squat mai nauyi: Wannan bambancin ya ƙunshi riƙe dumbbell a kowane hannu ko barbell a bayanku don ƙara juriya da ƙalubalanci ma'aunin ku.
• Rarraba Squat Jump: Wannan bambancin plyometric ya haɗa da tsalle-tsalle da canza kafafunku a tsakiyar iska zuwa ƙasa a cikin tsagawar squat, inganta ƙarfi da ƙarfi.
• Lateral Split Squat: Wannan bambancin ya ƙunshi fita zuwa gefe maimakon a baya, yin niyya ga cinyoyin ciki da na waje ban da quadriceps da glutes.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Rarraba Squat?

• Bulgarian Split Squats: Wannan motsa jiki shine bambancin raƙuman Squat da aka dakatar kuma yana ba da ƙarin ƙalubale ta hanyar buƙatar ƙarin daidaituwa da daidaitawa, don haka haɓaka ƙungiyoyin tsoka iri ɗaya amma tare da ƙarin ƙarfi.
• Squats: Squats suna aiki akan manyan ƙungiyoyin tsoka iri ɗaya kamar Sspended Split Squats, da farko quadriceps, hamstrings, da glutes, amma kuma suna aiwatar da ainihin, suna ba da cikakkiyar motsa jiki na jiki.