Dumbbell Bench Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Bench Squat
Dumbbell Bench Squat wani motsa jiki ne mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa ciki har da quads, hamstrings, glutes, da ƙananan baya. Yana da kyau duka biyun masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya canza shi cikin sauƙi don dacewa da matakan dacewa da kowane mutum. Yin wannan motsa jiki na iya haɓaka ƙananan ƙarfin jiki, inganta daidaituwa da kwanciyar hankali, da kuma taimakawa wajen inganta motsin aiki a rayuwar yau da kullum.
Yanayinta: tsammanin nuni a nuni Dumbbell Bench Squat
- Fara squat ta lanƙwasa gwiwoyi da rungumar jikin ku, kamar za ku zauna a kan kujera, yayin da kuke ajiye ƙirjin ku sama da baya.
- Ci gaba da runtse kanku har sai cinyoyinku sun yi daidai da ƙasa, tabbatar da cewa gwiwoyinku ba su wuce ƙafarku ba.
- Dakata na ɗan lokaci a ƙasan squat kafin turawa ta dugadugan ku don komawa wurin farawa.
- Maimaita wannan tsari don adadin maimaitawa da kuke so, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.
Lajin Don yi Dumbbell Bench Squat
- Guji yin lodi fiye da kima: Kuskure ɗaya na yau da kullun don gujewa shine amfani da nauyi mai nauyi. Wannan na iya haifar da sigar da ba ta dace ba, wanda hakan na iya haifar da rauni. Fara da ma'aunin nauyi kuma a hankali ƙara haɓaka yayin da ƙarfin ku da sifofinku suka inganta.
- Motsi Mai Sarrafa: Wani kuskuren da za a guje wa shine yin motsa jiki da sauri. Ya kamata a sarrafa motsi, musamman yayin da ake rage jiki. Wannan ba wai kawai yana tabbatar da cewa kuna aiki da tsokoki yadda ya kamata ba amma kuma yana rage haɗarin rauni.
- Cikakken Rage
Dumbbell Bench Squat Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Bench Squat?
Ee, tabbas masu farawa za su iya yin aikin Dumbbell Bench Squat. Wannan motsa jiki hanya ce mai kyau don gina ƙarfi a cikin ƙananan jiki, musamman ma quadriceps, hamstrings, da glutes. Duk da haka, yana da mahimmanci ga masu farawa su fara da nauyin da ke da dadi da sarrafawa, kuma a hankali suna karuwa yayin da ƙarfin da jimiri ya inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Yana iya zama da fa'ida a sami mai koyarwa ko gogaggen mutum ya halarta don tabbatar da cewa ana yin aikin daidai.
Me ya sa ya wuce ga Dumbbell Bench Squat?
- Dumbbell Front Squat: A cikin wannan bambancin, kuna riƙe biyu na dumbbells a kafadu, tare da dabino suna fuskantar juna, sa'an nan kuma kuyi squat.
- Dumbbell Split Squat: Wannan sigar tana buƙatar ka ɗauki matakin da ya dace, riƙe dumbbell a kowane hannu a ɓangarorin ku, sannan ku tsuguna.
- Dumbbell Overhead Squat: Don wannan bambancin, kuna riƙe dumbbell a kowane hannu kuma ku shimfiɗa hannuwanku sama yayin yin squat.
- Dumbbell Sumo Squat: Wannan ya haɗa da riƙe dumbbell guda ɗaya tare da hannaye biyu a gabanka, ɗaukar matsayi mai faɗi tare da nuna yatsun kafa, sa'an nan kuma tsuguna.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Bench Squat?
- Dumbbell duffai na: Wannan aikin shima ya yi niyya ga ƙananan jiki, musamman na hanji da m, kuma yana samar da baya da kuma Core, yana haɓaka ƙarfin gwiwa da kwanciyar hankali.
- Goblet Squats: Kamar Dumbbell Bench Squat, Goblet Squats da farko suna kai hari ga quads, glutes, da hamstrings, amma nauyin nauyi na gaba da aka ɗora yana ƙalubalantar ainihin jiki da babba, yana haɓaka ƙarfin aiki da daidaituwa gaba ɗaya.
Karin kalmar raɓuwa ga Dumbbell Bench Squat
- Dumbbell Squat Workout
- Quadriceps Dumbbell Exercise
- Toning cinya tare da dumbbells
- Dumbbell Bench Squat na yau da kullun
- Ƙarfafa Horarwa ga Cinyoyi
- Dumbbell Motsa jiki don Quadriceps
- Ƙananan Jiki Dumbbell Workout
- Bench Squat tare da Dumbbells
- Kafa Toning Dumbbell Squat
- Motsa Jiki na Gina Muscle Squat Exercise.