Dumbbell Bar Grip Sumo Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Gluteus Medius, Gluteus Minimus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Tensor Fasciae Latae

Sakonni ga Dumbbell Bar Grip Sumo Squat

Dumbbell Bar Grip Sumo Squat babban motsa jiki ne mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da quads, hamstrings, glutes, da ƙananan baya. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya canza shi cikin sauƙi don dacewa da matakan dacewa da kowane mutum. Mutane da yawa za su iya zaɓar yin wannan motsa jiki saboda ba wai kawai yana ƙarfafa ƙarfi da ƙwayar tsoka ba, amma yana inganta daidaito, sassauci, da matsayi.

Yanayinta: tsammanin nuni a nuni Dumbbell Bar Grip Sumo Squat

• Rage jikin ku ta hanyar lanƙwasa a gwiwoyi da tura kwatangwalo baya, kiyaye ƙirjin ku da kai sama da baya madaidaiciya.
• Ku durƙusa har sai hips ɗinku ya ɗan yi ƙasa da gwiwoyi ko ƙasa kamar yadda zaku iya tafiya cikin jin daɗi, tabbatar da cewa gwiwoyinku sun tsaya a layi tare da ƙafafunku kuma kada ku wuce yatsun kafa.
• Tura ta sheqa don ɗaga jikin ku zuwa wurin farawa, kiyaye dumbbell a cikin hannayenku.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Dumbbell Bar Grip Sumo Squat

• ** Ka Tsaya Baya: *** Yana da mahimmanci don kiyaye kashin baya tsaka tsaki a duk lokacin motsa jiki. Ka guji zagaye bayanka ko karkata zuwa gaba sosai, saboda hakan na iya haifar da rauni. Maimakon haka, kiyaye kirjinka sama da bayanka madaidaiciya.
• **Madaidaicin Riƙe Dumbbell:** Riƙe dumbbell a tsaye da hannaye biyu. Ya kamata a riƙe dumbbell a tsayin hannu kai tsaye a ƙarƙashin ƙirjin ku. Tabbatar cewa rikon ku ya yi ƙarfi amma ba matsewa sosai ba don guje wa damuwa mara amfani a wuyan hannu.
• **Motsawa Mai Sarrafawa:** Kuskure na gama gari yana gaggauce cikin harkar. Rage jikin ku a hankali, sarrafawa har sai cinyoyin ku sun yi daidai da ƙasa. Ka guji faduwa da sauri cikin squat, saboda wannan na iya haifar da rauni.
• **Cikakken Matsayin Motsi

Dumbbell Bar Grip Sumo Squat Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Bar Grip Sumo Squat?

Ee, masu farawa zasu iya yin aikin Dumbbell Bar Grip Sumo Squat. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar kowane sabon motsa jiki, yana iya zama fa'ida a sami mai horarwa ko gogaggen ma'aikacin motsa jiki ya kula da ƴan yunƙurin farko don tabbatar da ana yin aikin daidai. Koyaushe ku tuna don dumi kafin fara kowane sabon motsa jiki kuma ku saurari jikin ku don guje wa wuce gona da iri.

Me ya sa ya wuce ga Dumbbell Bar Grip Sumo Squat?

• Dumbbell Sumo Squat tare da Heel Raise: Wannan bambancin yana ƙara haɓakar diddige a saman squat don haɗa maruƙan.
• Dumbbell Sumo Squat zuwa Babban Pull: Wannan bambancin ya haɗa da jawo dumbbell har zuwa tsayin kafada a saman squat don shiga jiki na sama.
• Dumbbell Sumo Squat tare da Latsa Sama: Wannan bambancin ya haɗa da danna dumbbell sama a saman squat don yin aiki da kafadu da makamai.
• Dumbbell Sumo Squat tare da Bicep Curl: Wannan bambancin yana ƙara murƙushe bicep a saman squat don haɗa hannuwa.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Bar Grip Sumo Squat?

• Goblet Squats: Waɗannan su ne babban haɓaka saboda suna mai da hankali kan ƙananan jiki, musamman quads, glutes, da hamstrings, amma nauyin da aka ɗora a gaba a cikin squat na goblet zai iya taimakawa inganta tsari da daidaituwa, haɓaka fa'idodin Sumo Squat. .
• Tafiya Lunges: Tafiya lunges ƙari ne mai fa'ida saboda suna kaiwa ga cinya da cinya kamar Sumo Squat, amma kuma suna ƙalubalantar kwanciyar hankali da daidaitawa, haɓaka aikin gaba ɗaya.