Dumbbell Overhead 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 Overhead Squat

Dumbbell Overhead Squat shine motsa jiki na fili wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da quads, glutes, kafadu, da ainihin, don haka haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya. Zabi ne mai kyau ga 'yan wasa, masu sha'awar motsa jiki, da duk wanda ke neman haɓaka aikin su ko inganta ayyukansu a wasanni ko ayyukan yau da kullun. Ta hanyar haɗa wannan motsa jiki a cikin abubuwan yau da kullun, daidaikun mutane na iya haɓaka motsinsu, daidaitawa, da daidaitawa, mai da shi ingantaccen ƙari mai inganci ga kowane shirin motsa jiki.

Yanayinta: tsammanin nuni a nuni Dumbbell Overhead Squat

• Ka ɗaga dumbbells sama, kiyaye hannayenka cikakke kuma tafin hannunka suna fuskantar juna.
• Sannu a hankali saukar da jikin ku a cikin squat ta hanyar lanƙwasa a gwiwoyi da kwatangwalo, kiyaye ƙirjin ku sama da baya madaidaiciya.
• Ci gaba da saukar da kanku har sai cinyoyinku sun yi daidai da ƙasa, tabbatar da kiyaye dumbbells a sama kuma an kulle gwiwar ku.
• Koma baya har zuwa matsayin farawa, kiyaye matsayi na sama na dumbbells a duk lokacin motsi.

Lajin Don yi Dumbbell Overhead Squat

• Matsayin Dumbbell: Riƙe dumbbell sama da hannaye biyu, riƙe da ƙarfi mai ƙarfi. Ya kamata dumbbell ya daidaita tare da tsakiyar jikin ku, ba jingina gaba ko baya ba. Kuskure na yau da kullun shine barin dumbbell yayi gaba, wanda zai haifar da rashin daidaituwa da yuwuwar rauni.
• Zurfin Squat: Nufin zurfafa zurfafawa inda kwatangwalo ke tafiya ƙasa da gwiwoyi, amma idan za ku iya kula da tsari mai kyau. Idan ka ga nau'in ku yana rushewa, yana da kyau a yi squat mai zurfi har sai kun ƙarfafa ƙarfi da sassauci don mai zurfi.
• Dumama

Dumbbell Overhead Squat Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Overhead Squat?

Ee, tabbas masu farawa za su iya yin motsa jiki na Dumbbell Overhead Squat, amma yana da mahimmanci a fara da nauyi mai daɗi da sarrafawa. Wannan motsa jiki yana buƙatar tsari mai kyau da daidaituwa, don haka yana da amfani don aiwatar da motsi ba tare da ma'auni ba ko tare da dumbbell mai haske da farko. Hakanan ana ba da shawarar samun mai horarwa ko ƙwararrun motsa jiki ya jagorance ku ta hanyar da ta dace don guje wa duk wani rauni mai yuwuwa.

Me ya sa ya wuce ga Dumbbell Overhead Squat?

• Dumbbell Overhead Squat: Wannan bambancin ya haɗa da riƙe dumbbell a kowane hannu da ɗaga duka biyun sama yayin yin squat, ƙara ƙarfi da wahalar motsa jiki.
• Dumbbell Overhead Split Squat: A cikin wannan bambancin, kuna riƙe dumbbell a sama tare da hannu ɗaya yayin yin tsaga-tsaga, wanda ke kaiwa ƙafa ɗaya a lokaci ɗaya.
• Dumbbell Overhead Squat tare da Juyawa: Wannan bambancin yana ƙara jujjuya juzu'i a kasan squat, wanda ke ɗaukar ainihin kuma yana inganta ƙarfin juyawa.
• Dumbbell Overhead Walking Squat: Wannan bambancin ya ƙunshi yin hawan sama yayin tafiya gaba, wanda ke ƙara wani abu mai ƙarfi da ƙalubalen daidaitawa.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Overhead Squat?

• Goblet Squat wani motsa jiki ne na ƙarin, kamar yadda kuma ya haɗa da motsi mai motsi tare da nauyin da aka riƙe a gaban jiki, yana taimakawa wajen inganta siffar squat, ƙarfin zuciya, da daidaituwa, waɗanda duk suna da mahimmanci ga Dumbbell Overhead Squat.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwa tọn na Ƙaƙa ) na Ƙarfafa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa da Ƙarfafawa da Ƙarfafawa da Ƙarfafawa da Ƙarfafawa da Gudanarwa ke da shi a yayin da suke riƙe da dumbbells a sama a lokacin squat.