Dumbbell Single Leg Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Single Leg Squat
Dumbbell Single Leg Squat wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga quadriceps, glutes, da ainihin, yayin da yake haɓaka daidaito da daidaituwa. Wannan motsa jiki ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi bisa ga ƙarfin mutum da daidaituwa. Mutane za su so haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ƙananan ƙarfin jiki, haɓaka daidaituwar haɗin gwiwa, da haɓaka ingantaccen motsi na aiki a cikin ayyukan yau da kullun.
Yanayinta: tsammanin nuni a nuni Dumbbell Single Leg Squat
- Matsa nauyin ku zuwa ƙafa ɗaya, daidai da ƙafar dama, kuma ƙara ƙafar hagunku gaba.
- Sannu a hankali, yayin kiyaye ma'auni, lanƙwasa gwiwa na dama kuma ku rage jikin ku gwargwadon yadda za ku iya. Tabbatar cewa gwiwa na dama yana daidaitawa da ƙafar ƙafa kuma kada ya wuce yatsun kafa.
- Riƙe matsayin na ɗan lokaci, sannan a hankali tura kanku baya zuwa wurin farawa.
- Maimaita motsa jiki a daya kafar, musanya tsakanin kafafu don adadin da ake so na maimaitawa.
Lajin Don yi Dumbbell Single Leg Squat
- Madaidaicin Nauyi: Yana da mahimmanci don kiyaye nauyin ku akan ƙafar tsaye. Ka guji jingina da nisa gaba ko baya, wanda zai iya raunana bayanka ko gwiwoyi. Maimakon haka, yi ƙoƙarin kiyaye nauyin ku a tsakiya akan ƙafar ƙafar ku, kuma kuyi amfani da tsokoki don kiyaye daidaito.
- Motsi mai sarrafawa: Yi motsi a hankali kuma tare da sarrafawa. Ka guji yin gaggawar motsi ko yin amfani da kuzari don ɗaga jikinka baya sama, saboda wannan na iya haifar da mummunan tsari da yuwuwar
Dumbbell Single Leg Squat Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Single Leg Squat?
Haka ne, masu farawa za su iya yin motsa jiki na Dumbbell Single Leg Squat, amma yana da mahimmanci a lura cewa wannan motsa jiki ne mai ci gaba wanda ke buƙatar ma'auni mai kyau da ƙarfi. Ya kamata masu farawa su fara tare da ƙwanƙwasa ƙafa ɗaya na jiki ko kuma taimakon ƙafar ƙafa guda ɗaya kafin ƙara nauyi. Ana ba da shawarar koyaushe don samun tsari da fasaha mai kyau kafin ƙara ƙarin nauyi don guje wa rauni. Idan ba a tabbata ba, yana da kyau a tuntuɓi ƙwararrun motsa jiki.
Me ya sa ya wuce ga Dumbbell Single Leg Squat?
- Dumbbell Pistol Squat: A cikin wannan sigar, kuna riƙe da dumbbell a gaban ƙirjin ku da hannaye biyu, ƙara ƙafa ɗaya a gabanku, sannan kuyi squat a ɗayan ƙafar.
- Dumbbell Goblet Single Leg Squat: Wannan ya haɗa da riƙe dumbbell guda ɗaya tare da hannaye biyu a matakin ƙirji, ƙaddamar da ƙafa ɗaya a gaba, da tsutsawa a ɗayan kafa.
- Dumbbell Mataki Up: Wannan bambancin ya haɗa da riƙe dumbbells a tarnaƙi da kuma hawa kan benci ko mataki tare da ƙafa ɗaya, yadda ya kamata yin motsa jiki guda ɗaya.
- Dumbbell Single Leg Box Squat: Wannan ya haɗa da tsayawa a ƙafa ɗaya tare da akwati ko benci a bayan ku, riƙe dumbbells a tarnaƙi, da squat.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Single Leg Squat?
- Deadlifts: Deadlifts sun cika Dumbbell Single Leg Squat ta hanyar kara ƙarfafa sarkar baya, wanda ya haɗa da hamstrings, glutes, da ƙananan tsokoki na baya, inganta ƙarfin jiki da kwanciyar hankali gaba ɗaya, wanda ke da mahimmanci don yin kullun ƙafa ɗaya.
- Bulgarian Split Squats: Wannan motsa jiki kuma yana kai hari ga ƙungiyoyin tsoka iri ɗaya kamar Dumbbell Single Leg Squat amma yana ƙara wani abu na rashin zaman lafiya tare da haɓakar ƙafar baya, wanda zai iya haɓaka daidaituwa, daidaitawa, da ƙarfin haɗin kai, ƙara inganta tasiri na squats guda ɗaya. .
Karin kalmar raɓuwa ga Dumbbell Single Leg Squat
- Dumbbell Single Leg Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Toning cinya tare da dumbbells
- Bambance-bambancen squat kafa ɗaya
- Dumbbell motsa jiki don kafafu
- Quadriceps da motsa jiki
- Ƙafa ɗaya dumbbell squat dabara
- Ƙananan motsa jiki tare da dumbbells
- Ƙarfafa horo don quadriceps
- motsa jiki na kafa ɗaya tare da dumbbells