Dumbbell Press Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Gluteus Maximus, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Deltoid Anterior, Deltoid Lateral, Soleus, Triceps Brachii

Sakonni ga Dumbbell Press Squat

Dumbbell Press Squat wani motsa jiki ne na fili wanda ya haɗu da squat da latsa sama, wanda ke nufin manyan kungiyoyin tsoka ciki har da kafafu, glutes, core, da kafadu. Kyakkyawan motsa jiki ne ga kowa, daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, neman haɓaka ƙarfi, haɓaka daidaito, da haɓaka daidaituwa. Ta hanyar haɗa wannan motsa jiki a cikin tsarin ku, za ku iya haɓaka ƙona calories, inganta yanayin aiki, da sauƙaƙe ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Dumbbell Press Squat

• Rage jikin ku zuwa wani wuri ta hanyar lanƙwasa gwiwoyi da kuma tura kwatangwalo a baya kamar kuna zaune a kan kujera, tabbatar da kirjin ku ya tsaya a tsaye.
• Yayin da kuka isa mafi ƙasƙanci na squat ɗin ku, matsa ta cikin diddige ku don fashe baya har zuwa matsayi na tsaye.
• A lokaci guda, danna dumbbells sama, gabaɗaya gabaɗayan hannunka ba tare da kulle gwiwar gwiwar ku ba.
• Rage dumbbells baya zuwa matakin kafada yayin da kuke komawa wurin farawa, kuma maimaita motsi don adadin maimaitawar ku.

Lajin Don yi Dumbbell Press Squat

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Rage kanku a cikin squat sannu a hankali kuma tura baya sama zuwa matsayi a cikin tsari mai sarrafawa. Wannan ba wai kawai yana taimakawa wajen hana rauni ba amma har ma yana haɓaka tasirin aikin ta hanyar shigar da tsokoki a cikin duk motsin ku.
• Matsayin Dumbbell: Riƙe dumbbells a matakin kafada a duk lokacin motsa jiki. Kuskure na yau da kullun shine barin dumbbells ya ragu, wanda ke rage tasirin motsa jiki kuma yana iya ƙulla kafadu. Lokacin da kuka tashi daga squat, danna dumbbells kai tsaye sama

Dumbbell Press Squat Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Press Squat?

Ee, masu farawa zasu iya yin aikin Dumbbell Press Squat. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma mai iya sarrafawa don kauce wa rauni. Hakanan yana da mahimmanci don koyo da kiyaye tsari mai kyau a duk lokacin motsa jiki. Idan ba a tabbatar ba, yana da kyau koyaushe a nemi shawara daga ƙwararrun ƙwararrun motsa jiki ko mai horar da kai.

Me ya sa ya wuce ga Dumbbell Press Squat?

• Goblet Squat Press: Maimakon rike dumbbells a matakin kafada, kuna riƙe dumbbell guda ɗaya a tsaye ta ƙarshen ɗaya, kusa da ƙirjin ku, kuma kuyi squat kuma danna.
• Dumbbell Thruster: Wannan shi ne mafi ƙarfin juyi na dumbbell press squat wanda ya haɗa da haɓaka mai ƙarfi daga matsayi na squat don danna dumbbells a sama.
• Madadin Dumbbell Latsa Squat: Maimakon latsa dumbbells a lokaci guda, kuna canza tsakanin latsa dama da hagu dumbbell yayin da kuke riƙe matsayi na squat.
• Dumbbell Squat zuwa Bench Press: Wannan bambancin ya haɗa da yin dumbbell squat farko, sa'an nan kuma canzawa zuwa cikin benci, wanda za'a iya yi ko dai a kan benci ko a kasa.

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

• Barbell Bench Press: Wannan motsa jiki yana cike da Dumbbell Press Squat ta hanyar mayar da hankali ga jiki na sama, musamman kirji, kafadu, da triceps, waɗanda kuma suke aiki a lokacin sashin latsawa na Dumbbell Press Squat, don haka inganta ƙarfin gaba ɗaya da ma'auni na tsoka.
• Dumbbell Deadlift: Wannan motsa jiki ya dace da Dumbbell Press Squat saboda yana kaiwa ga sarkar baya, ciki har da hamstrings da glutes, kuma yana shiga cikin tsokoki da ƙananan baya, waɗanda suke da mahimmanci don kiyaye tsari da kwanciyar hankali a lokacin Dumbbell Press Squat.