Dumbbell Front Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Front Squat
Dumbbell Front Squat wani motsa jiki ne mai matukar tasiri wanda ke kaiwa ga quadriceps, glutes, da core, yayin da yake shiga jiki na sama. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi gwargwadon ƙarfin mutum da matakan dacewa. Wannan motsa jiki yana da kyawawa ga waɗanda ke neman inganta ƙananan ƙarfin jiki, haɓaka kwanciyar hankali, da haɓaka aikin gabaɗaya.
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, ajiye kirjin ku sama da baya madaidaiciya.
- Ci gaba da saukar da kanku har sai cinyoyin ku sun yi daidai da ƙasa, tabbatar da cewa gwiwoyin ba su wuce yatsun ku ba.
- Dakata na ɗan lokaci a ƙasan squat, kiyaye zuciyar ku.
- Tura ta sheqa don komawa zuwa wurin farawa, kiyaye dumbbells a matakin kafada a duk motsi.
Lajin Don yi Dumbbell Front Squat
- Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Yi kowane squat tare da jinkirin, motsi masu sarrafawa. Wannan zai ƙaddamar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
- Shiga Mahimmancin ku: Rike abs da core tsunduma cikin aikin motsa jiki. Wannan zai taimaka wajen kiyaye kwanciyar hankali, inganta daidaituwa, da tallafawa ƙananan baya.
- Kar ku Juya Gaba: Kuskure na yau da kullun don gujewa shine jingina gaba yayin squat. Wannan zai iya raunana baya da gwiwa. Maimakon haka, kiyaye nauyin ku a kan dugaduganku kuma ku mike tsaye.
- Fara da Hasken Mu
Dumbbell Front Squat Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Front Squat?
Ee, tabbas masu farawa za su iya yin aikin Dumbbell Front Squat. Yana da babban motsa jiki don gina ƙananan ƙarfin jiki da kwanciyar hankali. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma mai sauƙi, kuma a mayar da hankali kan tsari da fasaha don hana rauni. Yana iya zama taimako don samun mai horar da kai ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki, don haka za ku iya ganin sigar da ta dace. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara nauyi da maimaitawa yayin da ƙarfinsu da jimiri suke haɓaka.
Me ya sa ya wuce ga Dumbbell Front Squat?
- Dumbbell Sumo Squat: A cikin wannan bambancin, kuna riƙe dumbbell guda ɗaya tare da hannaye biyu kuma kuyi squat tare da matsayi mai faɗi, kuna niyya ga cinyoyin ciki da ƙari.
- Dumbbell Split Squat: Wannan ya haɗa da tsayawa da ƙafa ɗaya a gaban ɗayan da kuma riƙe dumbbell a kowane hannu, sannan ku rage jikin ku har sai gwiwa ta gaba ta kasance a kusurwa 90-digiri.
- Dumbbell Squat zuwa Latsa: Wannan ya haɗu da squat na gaba tare da latsa sama, yana ba da cikakkiyar motsa jiki.
- Dumbbell Overhead Squat: Wannan bambancin ya haɗa da riƙe dumbbell sama da hannaye biyu yayin yin squat, shigar da jikin ku na sama.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Front Squat?
- Lunges: Lunges suna aiki da ƙungiyoyin tsoka iri ɗaya kamar dumbbell gaba squats, amma kuma suna inganta daidaituwa da daidaituwa. Wannan motsa jiki yana keɓance kowace ƙafa ɗaya ɗaya, wanda zai iya taimakawa wajen gyara duk wani rashin daidaituwa wanda zai iya hana aikin squat na gaba.
- Deadlifts: Deadlifts suna haɓaka dumbbell gaban squats ta hanyar niyya sarkar baya, gami da hamstrings da ƙananan baya, waɗanda ke da mahimmanci don kiyaye tsari mai kyau yayin squat. Wannan aikin kuma yana inganta ƙarfin gabaɗaya da kwanciyar hankali, wanda zai iya haɓaka tasirin dumbbell gaba squat.
Karin kalmar raɓuwa ga Dumbbell Front Squat
- Dumbbell Front Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Ayyukan motsa jiki na cinya tare da Dumbbells
- Dumbbell motsa jiki don kafafu
- Horon Squat na gaba tare da Dumbbells
- Dumbbell motsa jiki don ƙananan jiki
- Ƙarfafa horo ga Quadriceps
- Dumbbell Front Squat fasaha
- Yadda ake yin Dumbbell Front Squat
- motsa jiki toning kafa tare da Dumbbells.