Gaban Squat

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Gaban Squat

Squat na gaba shine ingantaccen motsa jiki mai ƙarfi wanda ke kaiwa ga quadriceps, glutes, da ainihin, yayin da kuma ke shiga jikin na sama. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, saboda haɓakar haɓakawa da daidaitawa. Mutane za su so su yi Front Squats don inganta ƙananan ƙarfin jiki, haɓaka ainihin kwanciyar hankali, haɓaka aikin motsa jiki, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Gaban Squat

• Da zarar barbell ɗin ta kasance amintacciya, cire shi daga ragon ta hanyar tura sama da komawa baya don share tagulla, ajiye ƙafafu da faɗin kafaɗa.
• A hankali lankwasa gwiwoyi da kwatangwalo don runtse jikinka kamar kana zaune a kan kujera, tabbatar da cewa bayanka ya tsaya a tsaye kuma gwiwoyi ba su wuce yatsunka ba.
• Rage kanku har sai cinyoyinku sun yi daidai da ƙasa, ko kuma gwargwadon yadda sassaucinku ya ba da izini.
• Yin turawa ta diddige, ɗaga jikinka baya zuwa wurin farawa, kiyaye zuciyarka da kiyaye matsayin barbell.

Lajin Don yi Gaban Squat

• ** Wurin Ƙafa ***: Ƙafafunku ya kamata su kasance da faɗin kafaɗa tare da ɗan yatsa da aka nuna. Wannan yana ba da damar ingantaccen daidaito da kwanciyar hankali. Ka guji sanya ƙafafunka kusa da juna ko kuma nesa sosai, saboda wannan na iya sanya damuwa mara amfani akan gwiwoyinka da ƙasan baya.
• **Kiyaye kashin bayansa na tsaka-tsaki ***: Don guje wa rauni, yana da mahimmanci a kiyaye bayanku madaidaiciya da ƙirjin ku sama yayin motsa jiki. Kuskure na yau da kullun shine zagaye na baya, wanda zai haifar da mummunan rauni.
• **Cikakken Motsi**: Tabbatar da gangarowa har sai cinyoyinku sun yi daidai da ƙasa. Wannan yana tabbatar da cewa kuna aiki gabaɗayan ƙungiyar tsokar ƙafa da samun

Gaban Squat Tambayoyin Masu Nuna

Shi beginners za su iya Gaban Squat?

Ee, masu farawa zasu iya yin motsa jiki na Front Squat. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen mutum ya jagorance ku ta hanyar da farko don tabbatar da cewa kuna yin shi daidai. Kamar kowane sabon motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfin ku da fasaha ke inganta.

Me ya sa ya wuce ga Gaban Squat?

• Zercher Squat: Tare da wannan bambancin, kuna riƙe da barbell a cikin maƙarƙashiyar gwiwar gwiwar ku, wanda ke tilasta zuciyar ku don yin aiki tuƙuru don kiyaye matsayi madaidaiciya.
• Overhead Squat: Wannan bambancin squat na gaba yana buƙatar ka riƙe barbell a kan ka, wanda ke inganta daidaituwa, motsi, da ƙarfin mahimmanci.
• Single-Arm Dumbbell Front Squat: Wannan ya haɗa da riƙe dumbbell guda ɗaya a matakin ƙirjin ku da hannu ɗaya, yana ƙalubalantar ma'aunin ku da ƙarfin ƙarfin ku.
• Biyu Kettlebell Front Squat: Wannan bambancin ya ƙunshi riƙe kettlebells guda biyu a matakin ƙirjin ku, wanda ke ƙara nauyi da ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Gaban Squat?

• Hanyoyin da zasu iya inganta aikinsu na Squat ta ƙarfafa kafadu da na sama, waɗanda suke da mahimmanci don kiyaye madaidaiciyar hanyar zuwa squat, don haka inganta yanayinku da ke hana rauni.
• Har ila yau, Bulgarian Split Squats na iya haɓaka gaban Squats ta hanyar yin niyya ga quadriceps, glutes, da hamstrings daban-daban, suna taimakawa wajen daidaita duk wani rarrabuwar ƙarfi tsakanin kafafunku biyu, wanda zai haifar da mafi daidaito da tasiri na gaba Squat.