Dumbbell Goblet Box Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Dumbbell Goblet Box Squat

Dumbbell Goblet Box Squat shine cikakken motsa jiki wanda ke da alhakin ƙananan tsokoki na jiki, ciki har da quads, glutes, da hamstrings, yayin da yake shiga jiki da na sama don kwanciyar hankali. Wannan motsa jiki ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba saboda ƙarfin daidaitacce dangane da nauyin dumbbell da aka yi amfani da shi. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen ƙarfafa ƙarfin da ƙwayar tsoka ba, amma har ma yana inganta daidaituwa, motsi, da kuma dacewa da aikin gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Dumbbell Goblet Box Squat

• Sauke jikinka a hankali ta hanyar lanƙwasa a kugu da gwiwoyi, kiyaye ƙirjinka a tsaye da baya, kamar kana komawa kan kujera.
• Ci gaba da saukar da kanku har sai gindinku ya taɓa akwatin ko benci, tabbatar da cewa gwiwoyinku suna cikin layi tare da ƙafafunku kuma kada ku wuce ƙafarku.
• Dakata na ɗan lokaci da zarar kun zauna akan akwatin ko benci, ajiye dumbbell a matsayinsa.
• Tura ta sheqa don komawa matsayin tsaye, ajiye dumbbell a gaban kirjin ku cikin motsi. Wannan yana kammala maimaita guda ɗaya na Dumbbell Goblet Box Squat.

Lajin Don yi Dumbbell Goblet Box Squat

• ** Siffar Da Ya dace:** A hankali runtse jikinki ta hanyar lanƙwasa guiwa tare da tura hips ɗinki baya. Tsaya kirjinka sama da bayanka madaidaiciya. Ka guji zagaye bayanka saboda wannan na iya haifar da rauni. Rage ƙasa har sai glutes ɗinku sun taɓa akwatin, sannan ku matsa ta diddige ku don komawa wurin farawa.
• **Motsi Mai Sarrafawa:** Ka guji faduwa kan akwatin ko benci da sauri. Ya kamata motsi ya kasance a hankali da sarrafawa don haɗa tsokoki yadda ya kamata. Hakazalika, guje wa bouncing daga akwatin don tashi tsaye. Wannan kuma na iya haifar da rauni kuma yana rage tasirin motsa jiki.
• ** Wurin Ƙafa:** Ƙafafunku su kasance da faɗin kafaɗa kuma a nuna su kaɗan

Dumbbell Goblet Box Squat Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Goblet Box Squat?

Ee, masu farawa zasu iya yin motsa jiki na Dumbbell Goblet Box Squat. Wannan motsa jiki yana da kyau ga masu farawa saboda yana taimakawa wajen koyar da tsari mai dacewa don squat. Akwatin ko benci da ake amfani da shi yana tabbatar da cewa mutum bai yi ƙasa da ƙasa ba, wanda zai iya zama da wahala ga masu farawa. Riƙe kwalabe kuma yana taimakawa wajen kiyaye daidaito kuma yana kiyaye nauyi kusa da jiki, yana sauƙaƙa sarrafa shi. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi kuma a hankali haɓaka yayin da ƙarfi da ƙarfin gwiwa suka inganta. Kamar kowane motsa jiki, ana ba da shawarar samun wani mai ilimi game da dacewa ya jagorance ku ta hanyar motsi ko kula da ku don tabbatar da tsari daidai kuma ya hana rauni.

Me ya sa ya wuce ga Dumbbell Goblet Box Squat?

• Dumbbell Front Squat: A cikin wannan bambancin, maimakon riƙe dumbbell a matakin ƙirji kamar a cikin goblet squat, kuna riƙe shi da hannaye biyu a ƙarƙashin haƙar ku, gwiwar hannu suna nunawa gaba.
• Dumbbell Sumo Squat: Wannan bambance-bambancen ya ƙunshi matsayi mai faɗi tare da nuna yatsun kafa kaɗan a waje. Ana riƙe dumbbell a tsaye tsakanin ƙafafunku yayin da kuke tsugunowa.
• Dumbbell Split Squat: Wannan motsa jiki ne na ƙafafu guda ɗaya inda za ku riƙe dumbbell a cikin wani wuri na goblet, amma ƙafa ɗaya yana matsayi a gaba kuma ɗayan yana bayan ku, kama da matsayi na huhu.
• Dumbbell Overhead Squat: A cikin wannan ci gaba na ci gaba, kuna riƙe dumbbell sama da hannaye biyu yayin yin aiki.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Goblet Box Squat?

• Dumbbell Deadlifts: Suna cika Dumbbell Goblet Box Squat ta hanyar mayar da hankali ga tsokoki na baya, ciki har da glutes da hamstrings, waɗanda suke da mahimmanci don daidaitawa, kwanciyar hankali, da iko a cikin motsi.
• Calf Raises: Wannan motsa jiki yana cike da Dumbbell Goblet Box Squat ta hanyar ƙarfafa tsokoki na maraƙi, wanda ke ba da kwanciyar hankali da goyon baya yayin motsi na squatting, kuma zai iya haɓaka ƙarfin jiki da daidaituwa gaba ɗaya.