Dumbbell Split Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Split Squat
Dumbbell Split Squat wani motsa jiki ne mai ƙarfi na ƙananan jiki wanda ke da alhakin quadriceps, hamstrings, da glutes, yayin da yake shiga ainihin da inganta daidaituwa. Ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa waɗanda ke neman haɓaka ƙarfi da kwanciyar hankali ga 'yan wasan da ke neman haɓaka aikin su. Mutane na iya zaɓar wannan motsa jiki saboda ba wai kawai yana taimakawa wajen ci gaban tsoka da toning ba, amma kuma yana inganta ingantaccen tsarin jiki kuma yana rage haɗarin rauni ta hanyar inganta lafiyar haɗin gwiwa.
Yanayinta: tsammanin nuni a nuni Dumbbell Split Squat
- Ɗauki mataki gaba tare da ƙafa ɗaya, tabbatar da cewa ƙafafunku suna da tsalle-tsalle da nisa-kwatanci.
- Rage jikin ku cikin huhu, lanƙwasa gwiwoyi biyu zuwa kusan kusurwar digiri 90, kiyaye gwiwa ta gaba kai tsaye sama da idon idon ku kuma gwiwa ta baya tana shawagi kusa da ƙasa.
- Tura ta diddigin gaban ku don tsayawa baya har zuwa matsayin farawa, kiyaye nauyin ku daidai, ba jingina gaba ko baya ba.
- Maimaita motsi don adadin da ake so na maimaitawa, sannan canza ƙafafu kuma kuyi adadin maimaitawa iri ɗaya.
Lajin Don yi Dumbbell Split Squat
- **A Gujewa Jingina Gaba**: Kuskure na gama gari shine jingine gaba yayin motsa jiki. Wannan zai iya sanya damuwa mara amfani a kan ƙananan baya kuma ya kawar da hankali daga ƙananan jikin ku. Tsaya bayanka madaidaiciya kuma kirjinka sama a duk lokacin motsi.
- **Ko Rarraba Nauyi**: Tabbatar cewa ba ku sanya duk nauyin ku akan ƙafar gabanku ba. Ya kamata a rarraba nauyin a ko'ina tsakanin kafafu biyu. Wannan zai taimaka wajen shiga dukkan tsokoki masu dacewa da kuma hana yiwuwar raunin da ya faru.
- **Motsi Mai Sarrafawa**: Guji faduwa da sauri. Ya kamata motsi ya kasance a hankali da sarrafawa, duka biyu
Dumbbell Split Squat Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Split Squat?
Ee, tabbas masu farawa za su iya yin aikin Dumbbell Split Squat. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi har sai kun ƙware tsari da fasaha don guje wa duk wani rauni mai yuwuwa. Hakanan yana da fa'ida a sami mai koyarwa ko mai ilimi ya kalli fom ɗin ku lokacin da kuke farawa. Wannan aikin yana da kyau don ƙaddamar da ƙananan jiki, musamman quadriceps, glutes, da hamstrings. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.
Me ya sa ya wuce ga Dumbbell Split Squat?
- Goblet Split Squat: A cikin wannan bambance-bambancen, kuna riƙe dumbbell guda ɗaya a tsaye ta ƙarshe tare da hannaye biyu a matakin ƙirjin ku, wanda ke taimakawa haɓaka daidaito da haɓaka ainihin ku.
- Deficit Split Squat: Wannan ya haɗa da tsayawa akan wani wuri mai tsayi tare da ƙafar gaba, ƙara zurfin squat da niyya ga glutes da hamstrings sosai.
- Lateral Split Squat: A cikin wannan bambancin, kuna fita zuwa gefe maimakon baya, wanda ke kaiwa cinyoyin ciki da na waje baya ga quads da glutes.
- Tsaga Squat na Sama: Anan, kuna riƙe dumbbell a sama yayin aiwatar da tsagawar squat, wanda ke ƙara ƙalubalen kwanciyar hankali da kafaɗa.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Split Squat?
- Bulgarian Split Squats: Waɗannan su ne ƙarin ci gaba na ɓangarorin squat, kuma suna ƙara wani nau'i na daidaituwa da kwanciyar hankali a cikin motsa jiki, ƙara ƙalubalanci ƙananan tsokoki na jikin ku da haɓaka daidaituwa da daidaituwa.
- Goblet Squats: Wannan motsa jiki kuma yana hari ga quads, glutes, da hamstrings, kuma ta hanyar riƙe nauyi kusa da ƙirji, yana kuma haɗa ainihin jiki da babba, yana samar da ƙarin aikin motsa jiki wanda ya dace da mafi ƙarancin maida hankali ga dumbbell tsaga squat. .
Karin kalmar raɓuwa ga Dumbbell Split Squat
- Dumbbell Split Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Ayyukan motsa jiki na toning cinya
- Dumbbell motsa jiki don kafafu
- Raba Squat tare da Dumbbell
- Ƙananan motsa jiki na Dumbbell
- Dumbbell Split Squat dabara
- Yadda ake yin Dumbbell Split Squat
- Dumbbell motsa jiki don Quadriceps
- Ayyukan ginin cinya tare da Dumbbells.