Dumbbell Rarraba Squat Ƙafafun Gaban Ƙafar da aka ɗaukaka tare da Bosu Ball
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Sakonni ga Dumbbell Rarraba Squat Ƙafafun Gaban Ƙafar da aka ɗaukaka tare da Bosu Ball
Dumbbell Split Squat Front Foot Haɓaka tare da Bosu Ball ƙalubale ne na motsa jiki na jiki wanda ke kaiwa quads, glutes, da hamstrings yayin haɓaka daidaito da kwanciyar hankali. Yana da manufa don matsakaita zuwa ci-gaba masu sha'awar motsa jiki waɗanda ke neman ƙara iri-iri da ƙarfi ga aikin motsa jiki na yau da kullun. Mutane da yawa za su so yin wannan motsa jiki don haɓaka ƙananan ƙarfin jiki, inganta daidaituwa, da inganta ci gaban tsoka da ma'anar.
Yanayinta: tsammanin nuni a nuni Dumbbell Rarraba Squat Ƙafafun Gaban Ƙafar da aka ɗaukaka tare da Bosu Ball
- Riƙe dumbbell a kowane hannu tare da mika hannuwanku cikakke kuma tafin hannunku suna fuskantar gangar jikin ku.
- Fitar da kirjin ku waje da duba gaba, sannan ku runtse jikin ku ta hanyar lankwasa a gwiwa da hips na kafar gaban ku har sai dayan gwiwa ya kusa taba kasa. Tabbatar cewa gwiwa ta gaba ba ta wuce ta yatsun kafa ba.
- Matsa ta diddigin ƙafar gaba don ɗaga jikin ku zuwa wurin farawa, tabbatar da kiyaye bayanku madaidaiciya kuma ainihin ku ya shiga cikin motsi.
- Maimaita adadin da ake so na maimaitawa sannan canza kafafu kuma maimaita motsa jiki.
Lajin Don yi Dumbbell Rarraba Squat Ƙafafun Gaban Ƙafar da aka ɗaukaka tare da Bosu Ball
- Guji Jingina Gaba: Kuskure na gama gari shine a karkata gaba yayin motsi. Wannan yana sanya matsin lamba akan gwiwoyinku kuma yana iya haifar da rauni. Ka kiyaye jikinka a tsaye a duk lokacin motsa jiki.
- Rarraba Nauyi: Tabbatar da rarraba nauyin ku daidai da daidai tsakanin ƙafar gaba da baya. Ka guji sanya nauyi mai yawa akan ƙafar gabanka saboda hakan na iya haifar da damuwa akan gwiwa kuma ya rage tasirin motsa jiki.
- Yi amfani da Nauyin Dama: Kada ku yi amfani da dumbbells masu nauyi kamar yadda zai iya haifar da mummunan tsari da kuma yiwuwar rauni. Fara da wuta
Dumbbell Rarraba Squat Ƙafafun Gaban Ƙafar da aka ɗaukaka tare da Bosu Ball Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Rarraba Squat Ƙafafun Gaban Ƙafar da aka ɗaukaka tare da Bosu Ball?
Yayin da Dumbbell Split Squat Front Foot da aka haɓaka tare da motsa jiki na Bosu Ball yana da fa'ida sosai don haɓaka daidaito, ƙarfi, da daidaitawa, motsi ne mai rikitarwa wanda zai iya zama ƙalubale ga masu farawa. Wannan motsa jiki ya ƙunshi ba kawai yin amfani da ma'auni ba amma har ma da wani wuri mara tsayayye (Bosu Ball), wanda ke buƙatar kyakkyawan matakin daidaitawa da ƙarfin mahimmanci. Ya kamata masu farawa su fara mayar da hankali kan ƙwararrun motsa jiki na yau da kullun kamar squats na yau da kullun, lunges, da tsaga squats kafin yunƙurin ƙarin ci gaba. Da zarar sun haɓaka ƙarfinsu, daidaitawa, da amincewa, sannu a hankali za su iya gabatar da ƙarin hadaddun motsa jiki a cikin abubuwan yau da kullun a ƙarƙashin jagorancin ƙwararrun mai horarwa. Ka tuna, yana da mahimmanci a ba da fifikon tsari da aminci akan matakin wahalar motsa jiki. Koyaushe tuntuɓi ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake motsa jiki.
Me ya sa ya wuce ga Dumbbell Rarraba Squat Ƙafafun Gaban Ƙafar da aka ɗaukaka tare da Bosu Ball?
- Dumbbell Split Squat with Rear Foot Levated: A cikin wannan sigar, maimakon ɗaga ƙafar gaba, an sanya ƙafar ta baya akan wani wuri mai ɗaukaka kamar benci ko mataki, ƙara ƙarfi da mai da hankali kan ƙafar gaba.
- Dumbbell Split Squat tare da Ƙafar Gaban Ƙafar Ƙafar Ƙafar Ƙarfafawa akan Ƙwallon Ƙarfafawa: Wannan bambancin yayi kama da na farko motsa jiki, amma yana amfani da ƙwallon kwanciyar hankali maimakon ƙwallon Bosu don ɗaukaka ƙafar gaba, yana ƙalubalanci ma'auni har ma.
- Dumbbell Rarraba Squat tare da Girman Ƙafar Gaba da Tawaye na Layi: Wannan bambancin yana ƙara motsa jiki na sama zuwa gaurayawan. Yayin da kake raguwa a cikin squat, yi tadawa ta gefe tare da dumbbells don yin aiki da kafadu.
- Dumbbell Split Squat
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Rarraba Squat Ƙafafun Gaban Ƙafar da aka ɗaukaka tare da Bosu Ball?
- Goblet Squats: Goblet squats wani ƙananan motsa jiki ne wanda ke kaiwa ƙungiyoyin tsoka iri ɗaya kamar Dumbbell Split Squat Front Foot Elevated tare da Bosu Ball. Nauyin da aka ɗora a gaba a cikin squats na goblet zai iya taimakawa wajen inganta siffar ku da zurfin ku a cikin tsagawar squats, yana haifar da kyakkyawan aiki da sakamako.
- Bosu Ball Lunges: Kamar dai Dumbbell Split Squat Front Foot wanda aka ɗaukaka tare da Bosu Ball, Bosu Ball Lunges shima yana haɗa saman ƙwallon Bosu mara ƙarfi don ƙalubalantar daidaito da kwanciyar hankali. Wannan zai iya taimakawa wajen inganta ƙarfin ainihin ku da haɗin kai, duka biyun
Karin kalmar raɓuwa ga Dumbbell Rarraba Squat Ƙafafun Gaban Ƙafar da aka ɗaukaka tare da Bosu Ball
- Dumbbell Rarraba Squat tare da Bosu Ball
- Matsayin Ƙafar Gaban Raga Squat
- Ayyukan Ƙarfafa Ƙarfafa Quadriceps
- Toning cinya tare da dumbbells
- Bosu Ball Workouts
- Dumbbell Rarraba Squat Bambance-bambance
- Ƙarƙashin Jikin Dumbbell
- Ƙafafun Gaban Ƙafar Ƙaƙƙarfan Tsaga Squat
- Bosu Ball Split Squat
- Horar da Thighs tare da Dumbbells.