Dumbbell Rarraba Squat Gaban Kafar Ya ɗaukaka
Bayani na Faraɗi
Sakonnin ƙafaAlwasa masawyai, Kafa'in gaba.
Kayan aikiƙayan zuba
Musulunci Masu gudummawaGluteus Maximus, Quadriceps
Musulunci Masu ɗauke da masu gudummawaAdductor Magnus, Soleus
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Rarraba Squat Gaban Kafar Ya ɗaukaka
Dumbbell Split Squat Front Foot Elevated shine motsa jiki mai ƙarfi wanda ke mai da hankali kan ƙananan jiki, musamman quadriceps, glutes, da hamstrings. Yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa masu ci gaba, suna neman haɓaka daidaituwarsu, sassauci, da ƙarfi ɗaya. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke da niyyar haɓaka aikinsu na motsa jiki, gyara rashin daidaituwar tsoka, ko ƙara iri-iri ga ayyukan motsa jiki na yau da kullun.
Yanayinta: tsammanin nuni a nuni Dumbbell Rarraba Squat Gaban Kafar Ya ɗaukaka
- Riƙe dumbbell a kowane hannu, bar su rataye a tsayin hannu a ɓangarorin ku, tare da tafin hannunku suna fuskantar juna.
- Rage jikinka gwargwadon iyawa ta hanyar lanƙwasa gwiwa ta gaba. Gwiwar ku ta baya yakamata ya kusa taɓa ƙasa kuma gwiwa ta gaba yakamata ya kasance sama da idon sawun kai tsaye.
- Riƙe matsayin na daƙiƙa ɗaya, sannan tura baya sama zuwa wurin farawa ta hanyar tuƙi diddigin gaba zuwa mataki.
- Maimaita aikin don adadin da ake so na maimaitawa, sannan canza kafafu kuma maimaita aikin.
Lajin Don yi Dumbbell Rarraba Squat Gaban Kafar Ya ɗaukaka
- Kiyaye Daidaita Daidai: Tsayar da gangar jikinka a tsaye da murabba'in kwatangwalo. Ka guji karkata gaba ko gefe saboda hakan na iya haifar da rauni. Ya kamata gwiwoyinku ya kasance daidai da ƙafar ƙafar ku kuma kada ku wuce bayan yatsunku lokacin da kuka rage jikin ku. Wannan yana taimakawa don guje wa sanya damuwa mara amfani akan haɗin gwiwa na gwiwa.
- Motsi masu sarrafawa: Yi aikin a hankali kuma tare da sarrafawa. Motsi masu saurin gaske, jujjuyawa na iya haifar da rauni kuma ba za su haɗa tsokoki yadda ya kamata ba. Rage jikinka har sai gwiwa na baya ya kasance a sama da ƙasa, sannan tura baya zuwa matsayi na farawa.
- Yi amfani da Nauyin Da Ya dace: Zaɓi nauyin dumbbell wanda ke da ƙalubale amma mai iya sarrafawa. Ya kamata ya zama nauyi isa don haɗa tsokar ku amma a'a
Dumbbell Rarraba Squat Gaban Kafar Ya ɗaukaka Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Rarraba Squat Gaban Kafar Ya ɗaukaka?
Ee, masu farawa zasu iya yin Dumbbell Split Squat Front Foot Levated motsa jiki. Koyaya, yakamata su fara da ma'aunin nauyi don gujewa rauni kuma tabbatar da cewa suna yin aikin daidai. Ana kuma ba da shawarar samun mai horarwa ko gogaggen mutum da zai jagorance ta hanyar don guje wa kowane kuskure a cikin sigar da ka iya haifar da rauni.
Me ya sa ya wuce ga Dumbbell Rarraba Squat Gaban Kafar Ya ɗaukaka?
- Gwada Barbell Split Squat tare da Ƙafar Gaban Ƙafa don bambancin da ke ba ku damar ɗaukar nauyi.
- Goblet Split Squat tare da Ƙafar Gaban Ƙafar Ƙafar gaba wani bambanci ne inda kake riƙe da kettlebell ko dumbbell a ƙirjinka.
- Matsakaicin Raga Nauyin Jiki tare da Ƙafar Gaban Ƙafar Ƙafar gaba babban bambanci ne ga masu farawa ko don mai da hankali kan tsari da daidaito.
- Don ƙalubalen ci-gaba, gwada Bulgarian Split Squat tare da Ƙafar gaba mai tsayi, inda ƙafar bayanku kuma ke daga kan benci ko mataki.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Rarraba Squat Gaban Kafar Ya ɗaukaka?
- Tafiya Lunges: Tafiya lunges sun dace da Dumbbell Split Squat Front Foot An haɓaka ta hanyar samar da motsi mai ƙarfi wanda ke ƙalubalantar daidaitawar ku da daidaito, yayin da kuke aiki iri ɗaya tsokoki na jiki, gami da quads, glutes, da hamstrings.
- Goblet Squats: Goblet squats sun dace da Dumbbell Split Squat Front Foot An haɓaka ta hanyar mayar da hankali ga ƙungiyoyin tsoka iri ɗaya, amma tare da nau'i daban-daban na rarraba kaya, wanda zai iya taimakawa wajen inganta ƙarfin gaba ɗaya da kwanciyar hankali a cikin ƙananan jiki.
Karin kalmar raɓuwa ga Dumbbell Rarraba Squat Gaban Kafar Ya ɗaukaka
- Dumbbell Rarraba Squat tare da Ƙafar Gaba
- Hawan Ƙafar Gaban Dumbbell Split Squat
- Ayyukan Ƙarfafa Ƙarfafa Quadriceps
- Thigh Toning Dumbbell Workouts
- Dumbbell Motsa jiki don cinyoyi
- Ƙafafun Gaban Ƙafar Ƙaƙƙarfan Rarraba Squat tare da Dumbbells
- Dumbbell Rarraba Squat Bambance-bambance
- Babban Raba Squat don Quadriceps
- Dumbbell Workouts don Ƙarfin Cinyoyi
- Advanced Dumbbell Split Squat Exercises