Dumbbell Front Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Front Squat
Dumbbell Front Squat babban motsa jiki ne mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da quadriceps, glutes, da ainihin, haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya canza shi cikin sauƙi gwargwadon matakan ƙarfin mutum. Ana ba da shawarar wannan darasi sosai ga waɗanda ke da niyyar haɓaka ƙarancin ƙarfin jiki, haɓaka aikin motsa jiki, ko ƙara iri-iri ga ayyukan motsa jiki na yau da kullun.
Yanayinta: tsammanin nuni a nuni Dumbbell Front Squat
- Sannu a hankali rage jikin ku zuwa wani wuri ta hanyar lanƙwasa gwiwoyi da tura kwatangwalo a baya, yayin da kuke ajiye kirjin ku da baya madaidaiciya.
- Ci gaba da runtse kanku har sai cinyoyinku sun yi daidai da ƙasa, tabbatar da cewa gwiwoyinku ba su wuce yatsun kafa ba.
- Dakata na ɗan lokaci a ƙasan squat, sa'an nan kuma matsa ta cikin diddige don komawa zuwa wurin farawa.
- Maimaita wannan motsi don adadin da ake so na maimaitawa, koyaushe kiyaye iko da tsari mai kyau.
Lajin Don yi Dumbbell Front Squat
- **A guji Jingina Gaba:** Kuskure na gama gari shine ka karkata gaba yayin da kake tsuguno. Wannan yana sanya damuwa mara amfani akan ƙananan baya kuma zai iya haifar da rauni. Koyaushe kiyaye kirjin ku sama da kafadu baya don kula da madaidaiciyar matsayi.
- ** Zurfin Kwankwasa:** Nufin runtse jikinka har cinyoyinka sun yi daidai da ƙasa. Yin zurfafawa yana iya sanya damuwa mai yawa akan gwiwoyinku, yayin da rashin yin zurfi sosai zai iyakance tasirin motsa jiki.
- **Motsi Mai Sarrafawa:** Ka guji yin gaggawar motsa jiki. Ya kamata ku sarrafa duka na ƙasa da
Dumbbell Front Squat Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Front Squat?
Ee, masu farawa zasu iya yin aikin Dumbbell Front Squat. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni da kuma tabbatar da tsari mai kyau. Kamar kowane sabon motsa jiki, ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsin farko. Har ila yau, sauraron jikin ku kuma ku daina idan kun ji wani rashin jin daɗi ko ciwo.
Me ya sa ya wuce ga Dumbbell Front Squat?
- Dumbbell Split Squat: Wannan bambancin ya haɗa da kafa ɗaya yana gaba da sauran baya yayin da yake riƙe da dumbbell a kowane hannu, sa'an nan kuma yin squat.
- Dumbbell Overhead Squat: A cikin wannan bambancin, kuna riƙe dumbbell a sama da hannaye biyu, ku riƙe hannayenku madaidaiciya, yayin yin squat.
- Single Arm Dumbbell Front Squat: Wannan bambancin ya ƙunshi riƙe dumbbell tare da hannu ɗaya a tsayin kafada da yin squat.
- Dumbbell Front Squat tare da Juyawa: Wannan bambancin ya haɗa da juyawa a saman squat, bangarori daban-daban, yayin riƙe dumbbell a gaban kirjin ku da hannaye biyu.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Front Squat?
- Deadlifts kuma na iya haɗawa da Dumbbell Front Squats ta hanyar aiki akan tsokoki na baya kamar hamstrings da ƙananan baya, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kwanciyar hankali yayin motsi.
- Goblet Squat wani motsa jiki ne mai alaƙa, wanda, kamar Dumbbell Front Squat, ya ƙunshi ɗaukar nauyi a gaban ƙirjin ku. Wannan motsa jiki yana ƙarfafa madaidaicin tsari da matsayi da ake bukata don tasiri mai tasiri, kuma yana taimakawa wajen ƙarfafa mahimmanci, muhimmin sashi don cin nasara squats.
Karin kalmar raɓuwa ga Dumbbell Front Squat
- Dumbbell Front Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Toning cinya tare da Dumbbells
- Dumbbell motsa jiki don kafafu
- Front Squat tare da Dumbbells
- Ƙananan motsa jiki tare da Dumbbells
- Dumbbell Front Squat don tsokoki na cinya
- Dumbbell motsa jiki don Quadriceps
- Dumbbell Front Squat fasaha
- Ƙarfafa ƙafar Dumbbell Front Squat.