Dumbbell Goblet Split Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Goblet Split Squat
Dumbbell Goblet Split Squat shine ingantaccen motsa jiki na jiki wanda ke kaiwa quads, hamstrings, glutes, da ainihin, haɓaka ƙarfi, kwanciyar hankali, da daidaito. Wannan darasi ya dace da kowa, daga masu farawa da farawa zuwa 'yan wasa da suka yi, saboda scalability dangane da nauyi da ƙarfi. Mutane da yawa na iya zaɓar haɗa wannan motsi a cikin ayyukan motsa jiki na yau da kullun don ikonsa na inganta ƙananan ƙarfin jiki, haɓaka motsi, da haɓaka mafi kyawun yanayin jiki.
Yanayinta: tsammanin nuni a nuni Dumbbell Goblet Split Squat
- Ɗauki babban mataki gaba tare da ƙafar dama kuma ku rage jikin ku har sai cinyar ku ta dama ta kasance daidai da ƙasa kuma gwiwa ta dama ta daidaita tare da ƙafar dama.
- Tsaya jikinka a tsaye da ƙafarka na hagu da ƙarfi a ƙasa, tare da gwiwa na hagu da ɗan lanƙwasa kuma yana shawagi sama da ƙasa.
- Matsa ta diddige na dama don ɗaga jikinka baya zuwa wurin farawa, kiyaye nauyi a kirjinka a duk lokacin motsi.
- Maimaita motsi tare da ƙafar hagu na gaba, musanya ƙafafu don adadin da ake so. Ka tuna ka ci gaba da ƙwanƙwasa zuciyarka da bayanka madaidaiciya a duk lokacin aikin.
Lajin Don yi Dumbbell Goblet Split Squat
- Madaidaicin Matsayi: Kafar gabanku yakamata ya zama lebur a ƙasa, kuma ya kamata a ɗaga diddigin ƙafar baya. Nisa tsakanin ƙafafunku ya kamata ya isa don kula da daidaito da kwanciyar hankali amma ba sosai ba har yana damun kwatangwalo. Kuskure na yau da kullun shine kasancewar ƙafafu suna kusa da juna, wanda zai iya haifar da rashin kwanciyar hankali, ko kuma nesa, wanda zai iya haifar da rashin jin daɗi ko rauni.
- Motsi Mai Sarrafa: Rage jikinka har sai an lanƙwasa gwiwa ta gaba a kusan kusurwa 90-digiri. Ya kamata gwiwa ta baya ta kusan taɓa ƙasa. Ka guji barin gwiwa ta gaba ta wuce ta yatsun kafa
Dumbbell Goblet Split Squat Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Goblet Split Squat?
Ee, masu farawa zasu iya yin motsa jiki na Dumbbell Goblet Split Squat. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum ya halarta don gyara fom idan ya cancanta. Kamar yadda yake tare da kowane motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali su ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta.
Me ya sa ya wuce ga Dumbbell Goblet Split Squat?
- Dumbbell Overhead Split Squat: Wannan yana buƙatar riƙe dumbbells a sama, yana ƙalubalantar ma'auni da kwanciyar hankali na kafada.
- Dumbbell Farmer's Walk Split Squat: A cikin wannan bambance-bambancen, kuna yin tsaga squat yayin da kuke riƙe dumbbells a ɓangarorin ku, sannan kuyi gaba zuwa squat na gaba.
- Dumbbell Bulgarian Split Squat: Wannan bambancin ya haɗa da sanya ƙafar ku ta baya a kan wani wuri mai tsayi, ƙara yawan motsi da ƙarfin squat.
- Dumbbell Lateral Split Squat: Wannan bambancin ya haɗa da tafiya zuwa gefe maimakon gaba, yin niyya ga cinyoyin ciki da na waje ban da quads da glutes.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Goblet Split Squat?
- Bulgarian Split Squats: Waɗannan darussan sun dace da Dumbbell Goblet Split Squats ta hanyar mai da hankali kan ƙananan tsokoki na jiki guda ɗaya amma sun haɗa da ƙafar ƙafar baya mai tsayi, ƙara ƙarfi da kewayon motsi na squat, don haka samar da motsa jiki mafi ƙalubale.
- Matakan haɓakawa: Masu haɓakawa suna haɓaka Dumbbell Goblet Split Squats ta hanyar yin niyya ga ƙananan tsokoki na jiki iri ɗaya, amma kuma suna haɗa motsin motsi, wanda ke ƙara wani ɓangaren motsa jiki na zuciya da jijiyoyin jini kuma yana taimakawa haɓaka daidaituwa da daidaituwa.
Karin kalmar raɓuwa ga Dumbbell Goblet Split Squat
- Dumbbell Goblet Split Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Ayyukan motsa jiki na toning cinya
- Dumbbell motsa jiki don kafafu
- Goblet Split Squat dabara
- Ƙananan motsa jiki tare da Dumbbell
- Yadda ake yin Dumbbell Goblet Split Squat
- Dumbbell motsa jiki don Quadriceps
- Ayyukan gina tsokar cinya
- Ayyukan motsa jiki mai tsanani tare da Dumbbells.