Dumbbell Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Squat
Dumbbell Squat wani motsa jiki ne mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa ciki har da glutes, quads, hamstrings, da ƙananan baya. Kyakkyawan motsa jiki ne ga daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa, saboda ƙarfin daidaitacce tare da ma'aunin dumbbell daban-daban. Wannan motsa jiki yana da amfani ga waɗanda ke neman inganta ƙananan ƙarfin jiki, haɓaka kwanciyar hankali, da haɓaka aikin yau da kullum.
Yanayinta: tsammanin nuni a nuni Dumbbell Squat
- Fara squat ɗin ta hanyar lanƙwasa gwiwoyi da tura hips ɗinku baya kamar za ku zauna a kan kujera, ku tsayar da ƙirjin ku a tsaye da baya.
- Ci gaba da runtse jikinka har sai cinyoyinka sun yi daidai da ƙasa, tabbatar da cewa gwiwoyi ba su wuce yatsun kafa ba.
- Riƙe matsayin squat a taƙaice, sa'an nan kuma matsa ta cikin diddige don tsayawa baya zuwa wurin farawa.
- Maimaita wannan tsari don adadin da ake so na maimaitawa, kiyaye iko a cikin duka motsi.
Lajin Don yi Dumbbell Squat
- Zaɓin Nauyi: Yana da mahimmanci a zaɓi nauyin da ya dace don matakin dacewa. Farawa da nauyi mai nauyi zai iya haifar da rauni. Fara da ƙaramin nauyi kuma a hankali ƙara shi yayin da ƙarfin ku ya inganta.
- Zurfin Squat: Nufin ka runtse jikinka har sai cinyoyinka sun yi daidai da ƙasa. Yin zurfafawa na iya sanya damuwa maras buƙata akan gwiwoyinku kuma rashin yin zurfi sosai zai iya iyakance tasirin motsa jiki.
- Fasahar Numfashi: Numfashin da ya dace yana da mahimmanci ga wannan motsa jiki. Shaka yayin da kuke runtse jikin ku, kuma exh
Dumbbell Squat Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Squat?
Ee, tabbas masu farawa za su iya yin aikin Dumbbell Squat. Yana da babban motsa jiki don farawa da yayin da yake kaiwa ƙungiyoyin tsoka da yawa ciki har da quadriceps, hamstrings, glutes, da ƙananan baya. Duk da haka, yana da mahimmanci don farawa da nauyin da ya dace da matakin dacewa da kuma mayar da hankali kan kiyaye tsari mai kyau don hana rauni. Ana kuma ba da shawarar samun ƙwararrun ƙwararrun motsa jiki da farko don tabbatar da cewa suna yin motsa jiki daidai.
Me ya sa ya wuce ga Dumbbell Squat?
- Sumo Squat.
- Split Squat: Wannan yana buƙatar ka riƙe dumbbell a kowane hannu, taka ƙafa ɗaya gaba da ɗayan baya, sannan ka rage jikinka har sai gwiwa ta gaba ta kasance a kusurwa 90-digiri.
- Squat to Overhead Press: Anan, kuna riƙe dumbbell a kowane hannu a tsayin kafada, yin squat, sannan danna ma'aunin nauyi a sama yayin da kuke tsayawa sama.
- Gaban Squat: Wannan bambancin ya haɗa da riƙe dumbbells a tsayin kafada tare da dabino suna fuskantar juna da kuma gwiwar hannu, sa'an nan kuma tsuguno yana ajiye kirjin ku sama da baya madaidaiciya.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Squat?
- Deadlifts: Deadlifts sun haɗu da dumbbell squats ta hanyar mayar da hankali kan sarkar baya, ciki har da hamstrings, glutes, da ƙananan tsokoki na baya, waɗanda ke da mahimmanci don kiyaye siffar squat mai kyau da kuma hana rauni.
- Calatsancin Cal: Yaran 'Yan maraƙi suna kaiwa ƙananan tsokoki na ƙafa, waɗanda suke tsunduma yayin motsi na squat; ƙarfafa waɗannan tsokoki na iya haɓaka aikin squat da kwanciyar hankali.
Karin kalmar raɓuwa ga Dumbbell Squat
- Dumbbell Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Toning cinya tare da dumbbells
- Dumbbell motsa jiki don kafafu
- Ƙananan motsa jiki tare da dumbbells
- Dumbbell Squat don tsokoki na cinya
- Ƙarfafa Quadriceps tare da Dumbbell Squat
- Dumbbell Squat motsa jiki
- Dumbbell motsa jiki don karfi cinya
- Quadriceps da cinya motsa jiki tare da Dumbbell Squat.