Dumbbell Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Squat
Dumbbell Squat shine cikakken motsa jiki na jiki wanda ke kaiwa manyan kungiyoyin tsoka ciki har da quadriceps, glutes, da hamstrings, don haka inganta ƙarfi, daidaito, da sassauci. Yana da kyakkyawan motsa jiki don duka masu farawa da masu sha'awar motsa jiki na ci gaba saboda juzu'in sa da kuma ikon daidaita nauyi gwargwadon ƙarfin mutum. Mutane na iya zaɓar haɗa Dumbbell Squats a cikin aikin motsa jiki na yau da kullun don gina ƙwayar tsoka, haɓaka wasan motsa jiki, ko haɓaka aikin gabaɗaya.
Yanayinta: tsammanin nuni a nuni Dumbbell Squat
- Fara motsa jiki ta hanyar durƙusa a gwiwoyi da hips, runtse jikin ku kamar za ku koma kan kujera. Tsayar da kirjin ka a tsaye kuma bayanka madaidaiciya.
- Ci gaba da saukar da kanku har sai cinyoyinku sun yi daidai da ƙasa, tabbatar da cewa gwiwoyinku ba su wuce yatsun ku ba.
- Dakata na ɗan lokaci a ƙasan squat, sa'an nan kuma matsa ta cikin diddige don komawa zuwa matsayi na tsaye, ajiye baya da kirji sama a cikin motsi.
- Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.
Lajin Don yi Dumbbell Squat
- ** Gujewa Lokacin Lokaci ***: Kuskuren gama gari shine amfani da hanzari don ɗaga dumbbells. Wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki. Koyaushe ɗaga dumbbells ta amfani da ƙarfin ƙafarku da ƙarfin ku, ba ƙarfi ba.
- **Tsarin Numfashi**: Numfashi mai kyau yana da mahimmanci ga wannan motsa jiki. Numfashi yayin da kake runtse jikinka, kuma numfashi yayin da kake tura baya zuwa wurin farawa. Wannan yana taimakawa kiyaye hawan jinin ku kuma yana sa ku mai da hankali.
- **Kada Ka Yi Gaggawa**: Kada ka yi gaggawar motsa jiki. Kowane wakilin ya kamata ya kasance a hankali da sarrafawa. Wannan yana taimakawa
Dumbbell Squat Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Squat?
Tabbas, masu farawa zasu iya yin aikin Dumbbell Squat. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi da kuma sarrafawa, mai da hankali kan tsari da fasaha kafin haɓaka nauyi. Hakanan yana da kyau a sami wani wanda ya ƙware da motsa jiki ko mai horarwa ya sa ido don tabbatar da cewa ana amfani da fom daidai don guje wa rauni.
Me ya sa ya wuce ga Dumbbell Squat?
- Dumbbell Front Squat: Anan, kuna riƙe dumbbells biyu a kafaɗunku, tare da dabino suna fuskantar juna, kuma kuyi squat.
- Dumbbell Split Squat: Wannan bambancin yana buƙatar ƙafa ɗaya da za a sanya gaba da sauran a baya, rike dumbbells ta gefenku, sa'an nan kuma squatting.
- Dumbbell Sumo Squat: A cikin wannan bambancin, kuna riƙe dumbbell guda ɗaya tare da hannaye biyu tsakanin kafafunku, tare da faɗin ƙafafu fiye da faɗin kafada, kuma ku tsuguna ƙasa.
- Dumbbell Squat Thrust: Wannan haɗin gwiwa ne da turawa, inda za ku riƙe dumbbells a hannunku, ku yi ƙasa, ku mayar da kafafunku zuwa matsayi na turawa, komawa wurin squat, sannan ku tashi.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Squat?
- Deadlifts: Wannan motsa jiki yana cike da dumbbell squats ta hanyar mayar da hankali kan sarkar baya, ciki har da hamstrings, glutes, da ƙananan baya, suna samar da ma'auni na ƙananan jiki lokacin da aka hade tare da mafi yawan squat quad-mamamaki.
- Calf Raises: Wadannan musamman suna kaiwa ga ƙananan tsokoki na ƙafar ƙafa waɗanda sau da yawa ba su da hannu a cikin squat, don haka suna cike da dumbbell squat ta hanyar tabbatar da cikakkiyar motsa jiki na jiki.
Karin kalmar raɓuwa ga Dumbbell Squat
- Dumbbell Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Toning cinya tare da dumbbells
- Dumbbell motsa jiki don kafafu
- Squat bambancin tare da dumbbells
- Ƙananan motsa jiki tare da dumbbells
- Dumbbell Squat don tsokoki na cinya
- Dumbbell Squat fasaha
- Quadriceps motsa jiki tare da dumbbells
- Dumbbell Squat tsari da fa'idodi.