Dumbbell Sumo Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Sumo Squat
Dumbbell Sumo Squat wani motsa jiki ne mai mahimmanci wanda ke kaiwa ƙungiyoyin tsoka da yawa, ciki har da glutes, quads, hamstrings, da hip flexors, suna ba da cikakkiyar motsa jiki na jiki. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ƙarfin daidaitacce dangane da nauyin dumbbell da aka yi amfani da shi. Mutane za su so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum kamar yadda ba kawai ƙarfafawa da sautin ƙananan jiki ba, amma kuma yana inganta daidaituwa, sassauci, da kuma yanayin jiki gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Dumbbell Sumo Squat
- Shiga zuciyarka, kiyaye kirjinka a tsaye, kuma fara saukar da jikinka zuwa squat ta lankwasawa gwiwoyi da tura kwatangwalo a baya kamar kana zaune akan kujera.
- Ci gaba da runtse jikinka har sai cinyoyinka sun yi daidai da ƙasa, tabbatar da cewa gwiwoyin ba su wuce yatsun ka ba.
- Riƙe wannan matsayi na ɗan lokaci, sa'an nan kuma matsa ta cikin diddige don tsayawa a baya har zuwa matsayi na farawa, ajiye dumbbells a tarnaƙi a cikin motsi.
- Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da cewa fom ɗin ku daidai ne kowane lokaci.
Lajin Don yi Dumbbell Sumo Squat
- Madaidaicin Matsayi: Ka ajiye kirjinka sama da baya a mike a duk lokacin motsa jiki. Ka guji zagaye bayanka ko runguma, saboda hakan na iya haifar da rauni. Sanya ainihin ku don taimakawa kiyaye wannan matsayi.
- Matsayin Dumbbell: Riƙe dumbbell a tsaye tare da hannaye biyu, bar shi ya rataye a gaban ku. Ya kamata dumbbell ya kasance kusa da jikin ku, kai tsaye a ƙarƙashin kirjin ku. Ka guji riƙe dumbbell a gaba don yana iya haifar da damuwa a bayanka da kafadu.
- Zurfin Squat: Nufin runtse jikin ku har sai cinyoyin ku sun yi daidai da ƙasa. Yin ƙasa da ƙasa (inda hips ɗin ku ya faɗi ƙasa da gwiwoyi) na iya sanya damuwa mara amfani akan gwiwoyinku kuma
Dumbbell Sumo Squat Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Sumo Squat?
Ee, tabbas masu farawa za su iya yin aikin Dumbbell Sumo Squat. Yana da babban motsa jiki don niyya tsokoki a cikin ƙananan jikin ku, gami da glutes, quads, da hamstrings. Koyaya, yana da mahimmanci ga masu farawa su fara da nauyi mai sauƙi kuma su mai da hankali kan sigar da ta dace don guje wa rauni. Yayin da suke haɓaka ƙarfi da amincewa, sannu a hankali za su iya ƙara nauyin dumbbells. Hakanan yana da kyau ga masu farawa su sami mai horarwa ko ƙwararrun abokan aikin motsa jiki su kula da su don tabbatar da cewa suna yin aikin daidai.
Me ya sa ya wuce ga Dumbbell Sumo Squat?
- Sumo Squat tare da Pulse: Wannan bambancin yana ƙara ƙaramin motsi a kasan squat ɗin ku, yana ƙara lokacin da tsokoki ke cikin tashin hankali kuma ta haka yana haɓaka tasirin motsa jiki.
- Sumo Squat tare da Calf Raise: A saman sumo squat ɗin ku, ɗaga dugadugan ku daga ƙasa don haɗa tsokar ɗan maraƙin ku, ƙara ƙarin wahalar motsa jiki.
- Sumo Squat tare da Tashin Ƙafar Ƙafa: Bayan kun tashi daga squat, ɗaga ƙafa ɗaya zuwa gefe don shiga masu sace hip ɗin ku da masu haɗin gwiwa, ƙara yawan fa'idodin motsa jiki.
- Sumo Squat Jump: Wannan bambancin plyometric yana ƙara ƙarfin motsa jiki na zuciya. Maimakon tashi kullum daga squat, ku
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Sumo Squat?
- Lunges: Lunges suna cika Dumbbell Sumo Squats ta hanyar mai da hankali kan ƙananan tsokoki na jiki guda ɗaya amma a cikin yanayin da ya fi dacewa, wanda zai iya taimakawa wajen magance rashin daidaituwa da inganta kwanciyar hankali.
- Deadlifts: Deadlifts suna aiki da tsokoki na baya, gami da hamstrings da glutes, waɗanda kuma Dumbbell Sumo Squats ke niyya. Wannan ya sa su zama babban motsa jiki na haɗin gwiwa yayin da suke ƙarfafa waɗannan tsokoki daga wani kusurwa daban.
Karin kalmar raɓuwa ga Dumbbell Sumo Squat
- Dumbbell Sumo Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Toning cinya tare da dumbbells
- Sumo Squat don tsokoki na kafa
- Dumbbell yana motsa jiki don cinya
- Ƙananan motsa jiki tare da dumbbells
- Dabarar Sumo Squat tare da dumbbells
- Quadriceps motsa jiki tare da Sumo Squat
- Dumbbell motsa jiki don tsokoki na ƙafafu
- Ginin cinya Sumo Squat tare da dumbbells.