Dumbbell Support Squat

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: ƙayan zuba

Sakonni ga Dumbbell Support Squat

Dumbbell Support Squat shine ƙananan motsa jiki na jiki wanda ya fi dacewa da quadriceps, glutes, da hamstrings, yayin da yake shiga ainihin da inganta daidaituwa. Ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya daidaita nauyin dumbbells don dacewa da ƙarfin mutum. Wannan motsa jiki yana da kyau ga waɗanda ke neman gina ƙananan ƙarfin jiki, haɓaka aikin motsa jiki, da ƙona calories, kamar yadda ya haɗu da fa'idodin juriya da horo na aerobic.

Yanayinta: tsammanin nuni a nuni Dumbbell Support Squat

• Rage jikin ku a cikin tsutsa mai zurfi, durƙusa a gwiwoyi kuma ku tura kwatangwalo a baya, tabbatar da cewa gwiwoyi ba su wuce ƙafar ƙafarku ba.
• Ci gaba da ɗaga ƙirjin ku da baya madaidaiciya, tare da dumbbells suna rataye a kowane gefen jikin ku.
• Dakata na ɗan lokaci a ƙasan squat, tabbatar da cinyoyinku suna layi ɗaya da ƙasa.
• Matsa baya ta hanyar diddige ku zuwa wurin farawa, kiyaye dumbbells kusa da jikin ku cikin motsi.

Lajin Don yi Dumbbell Support Squat

• Zurfin Squat: Kada ku yi gaggawar yin zurfafa squats idan kun kasance mafari. Fara tare da squats marasa zurfi kuma a hankali ƙara zurfi yayin da ƙarfin ku da sassauci ya inganta. Ka guji barin gwiwowinka su wuce yatsun kafa lokacin da kake tsuguno, saboda hakan na iya sanya matsin lamba akan gwiwowinka kuma ya haifar da rauni.
• Matsayin Dumbbell: Rike dumbbells a tsayin kafada, tare da tafin hannunku suna fuskantar juna. Wannan yana taimakawa wajen kiyaye ma'auni kuma yana mai da hankali kan motsa jiki akan ƙananan jikin ku. Kada ka bari dumbbells su yi motsi ko sarrafa motsinka.
• Motsi Mai Sarrafa: Guji saurin motsi. Ba game da yaya ba

Dumbbell Support Squat Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Support Squat?

Ee, tabbas masu farawa za su iya yin aikin Dumbbell Supported Squat. Yana da babban motsa jiki ga masu farawa saboda yana taimakawa wajen gina ƙafa da ƙarfin zuciya yayin da kuma inganta daidaituwa da daidaituwa. Duk da haka, yana da mahimmanci don farawa tare da nauyin da za a iya sarrafawa da kuma mayar da hankali kan kiyaye tsari mai kyau don hana rauni. Yana iya zama da amfani a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kalli fom ɗin ku lokacin da kuka fara farawa.

Me ya sa ya wuce ga Dumbbell Support Squat?

• Goblet Squat: A cikin wannan bambancin, kuna riƙe dumbbell guda ɗaya a tsaye ta ƙarshen ɗaya, kusa da ƙirjin ku, wanda zai iya taimakawa inganta siffar ku da motsinku.
• Dumbbell Split Squat: Wannan bambancin ya haɗa da sanya ƙafa ɗaya a bayan ku a kan benci ko mataki yayin riƙe dumbbells a ɓangarorin ku, wanda ke kaiwa kowace ƙafa ɗaya daban-daban kuma zai iya taimakawa wajen inganta daidaituwa.
• Dumbbell Sumo Squat: Don wannan bambancin, kuna riƙe dumbbell a tsaye tsakanin kafafunku tare da tsayi mai faɗi, wanda ke kaiwa cinyoyin ku na ciki da glutes.
• Dumbbell Squat zuwa Latsa: Wannan bambancin ya haɗu da squat tare da latsa sama, yana ba da cikakken motsa jiki wanda ya haɗa da ƙananan jikin ku, ainihin, da kafadu.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Support Squat?

• Lunges, ko dai nauyin jiki ko tare da dumbbells, sun dace da Dumbbell Support Squats ta hanyar samar da horo na gefe, wanda ke taimakawa wajen daidaita ƙarfin ƙarfin tsakanin gefen hagu da dama na jiki, kuma yana haɓaka motsi na hip.
• Goblet Squat kuma ya cika Dumbbell Supported Squat yayin da yake haɓaka nau'in squat mai kyau da zurfi, yana kai hari ga tsokoki na ƙasa iri ɗaya, kuma yana shiga jikin babba saboda matsayi na nauyi.