Dumbbell Plyo 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, Gastrocnemius, Soleus

Sakonni ga Dumbbell Plyo Squat

Dumbbell Plyo Squat wani motsa jiki ne mai ƙarfi wanda ke haɗa ƙarfin horo da plyometrics don haɓaka ƙananan ƙarfin jiki, ƙarfi, da lafiyar zuciya. Yana da manufa ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka ƙarfin fashewar su da haɓaka sautin tsoka. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya yuwuwar haɓaka ƙimar kuzarinku, haɓaka ayyukan wasanninku, da sauƙaƙe motsin yau da kullun.

Yanayinta: tsammanin nuni a nuni Dumbbell Plyo Squat

• Rage jikin ku a cikin squat ta hanyar lanƙwasa gwiwoyi da tura kwatangwalo a baya, ajiye kirjin ku da kallon ku gaba.
• Ƙunƙara da fashewa daga squat, yin amfani da ƙafafunku don fitar da ku zuwa sama, kuma a lokaci guda ɗaga dumbbells har zuwa kirjin ku a cikin motsi na motsa jiki.
• Yayin da kuka kai kololuwar tsallenku, tura dumbbells sama, gabaɗaya hannuwanku gabaɗaya.
• Ƙasa a hankali komawa cikin matsayi na squat, ɗaukar tasiri tare da kafafunku, kuma ku rage dumbbells zuwa sassan ku don shirya don maimaitawa na gaba.

Lajin Don yi Dumbbell Plyo Squat

• Yi amfani da Nauyin Da Ya dace: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Idan nauyin ya yi nauyi sosai, zai iya haifar da mummunan tsari da kuma yiwuwar rauni. Idan ya yi haske da yawa, ba za ku sami cikakkiyar fa'idar motsa jiki ba.
• Ƙarfi da Gudu: 'Plyo' a cikin Dumbbell Plyo Squat yana nufin plyometrics, wanda ya haɗa da sauri, motsi masu fashewa. Lokacin da kuke fitowa daga squat, matsa ta diddige ku kuma ku fashe sama, kuna tsalle gwargwadon iyawa. Wannan yana taimakawa wajen haɗa filayen tsoka da sauri, haɓaka ƙarfin ku da saurin ku.
• Saukowa Mai laushi: Lokacin da kuka sauka, tabbatar

Dumbbell Plyo Squat Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Plyo Squat?

Ee, masu farawa za su iya yin motsa jiki na Dumbbell Plyo Squat, amma ya kamata su fara da ma'aunin nauyi ko ma babu ma'auni kwata-kwata don sanin fasaha da farko. Hakanan yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Masu farawa suyi la'akari da yin aiki tare da mai horar da motsa jiki ko koci don koyon yadda ake yin motsa jiki daidai. Yayin da suke haɓaka ƙarfi da amincewa, sannu a hankali za su iya ƙara nauyin dumbbells.

Me ya sa ya wuce ga Dumbbell Plyo Squat?

• Dumbbell Goblet Squat: A cikin wannan bambancin, kuna riƙe dumbbell a tsaye ta ƙarshen ɗaya, kusa da ƙirjin ku, wanda ke taimakawa wajen kula da juzu'in madaidaici kuma yana ba da fifiko ga quads.
• Dumbbell Split Squat: Wannan nau'in squat ne wanda ba a ɗora shi ba inda za ku yi squat tare da ƙafa ɗaya a gaba kuma ɗayan ya shimfiɗa baya, yana riƙe da dumbbell a gaban hannun gaba.
• Dumbbell Sumo Squat: Don wannan bambancin, kuna tsayawa da tsayi mai faɗi kuma yatsunku suna nuna waje, kuna riƙe dumbbell da hannaye biyu a tsakanin kafafunku; wannan yana kai hari ga cinyoyin ciki da cinyoyin abinci yadda ya kamata.
• Dumbbell Overhead Squat: Wannan bambance-bambancen ci gaba ya ƙunshi riƙe da

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

• "Jumping Lunges" wani kyakkyawan ƙari ne ga Dumbbell Plyo Squats yayin da duka motsa jiki suka haɗa da fashewa, motsi na plyometric wanda ke ƙara ƙarfi, ƙarfin hali, da lafiyar zuciya.
• "Goblet Squats" na iya zama babban mataimaki ga Dumbbell Plyo Squats saboda suna mai da hankali kan ƙananan ƙarfin jiki da kwanciyar hankali, amma tare da girmamawa kan kiyaye tsari mai kyau da sarrafawa a lokacin motsi, wanda zai iya taimakawa wajen inganta tasiri na motsa jiki na plyometric.