Jiki Pulse Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Jiki Pulse Squat

The Bodyweight Pulse Squat shine ingantaccen motsa jiki na jiki wanda ke kaiwa quads, glutes, da hamstrings, yana taimakawa haɓaka ƙarfi da jimiri. Ya dace da daidaikun mutane na kowane matakan motsa jiki, kamar yadda yake amfani da nauyin jikin ku don juriya, yana mai da shi sassauƙa da motsa jiki mai sauƙi. Mutane da yawa za su iya zaɓar wannan motsa jiki don inganta ƙananan ƙarfin jikinsu, haɓaka aikinsu na motsa jiki, ko taimakawa a cikin asarar nauyi saboda yawan adadin kuzari.

Yanayinta: tsammanin nuni a nuni Jiki Pulse Squat

• Rage jikin ku a cikin wani wuri mai zurfi, durƙusa gwiwoyi kuma ku tura kwatangwalo a baya kamar kuna shirin zama a kan kujera, yayin da kuke ajiye kirjin ku a tsaye da kuma ainihin ku.
• Da zarar kun kasance a cikin squat, maimakon tsayawa baya cikakke, ɗaga sama da ƴan inci kaɗan sannan ku koma ƙasa cikin squat don ƙirƙirar motsin bugun jini.
• Maimaita wannan motsin bugun jini don adadin adadin maimaitawa, kiyaye nauyin ku a cikin dugadugan ku da ɗaga ƙirjin ku.
• Bayan kammala saitin ku, tsayawa sama zuwa wurin farawa kuma ku ɗan ɗan huta kafin fara saiti na gaba.

Lajin Don yi Jiki Pulse Squat

• Madaidaicin Matsayi: Kuskure ɗaya na gama gari shine yanayin da ba daidai ba. Ya kamata ƙafafunku su kasance da nisan kafada, ƙafafu suna nuni kaɗan a waje. Lokacin da kuka tsugunna, tabbatar da cewa gwiwoyinku ba su wuce yatsun kafa ba. Wannan na iya sanya damuwa mara amfani akan gwiwoyinku kuma yana iya haifar da rauni. Tsaya kirjin ku sama da baya madaidaiciya a duk lokacin motsa jiki.
• Zurfin Squat: Zurfin squat yana da mahimmanci don tasiri. Nufin ka runtse jikinka har sai cinyoyinka sun yi daidai da ƙasa. Yin tafiya mai zurfi ba zai haifar da tsokoki yadda ya kamata ba, yayin da zurfafawa zai iya haifar da rashin jin daɗi na gwiwa ko rauni.
• Motsi Mai Sarrafa: Guji saurin motsi. Ƙwaƙwalwar bugun jini ya kamata ya zama motsi mai sarrafawa inda za ku gangara cikin squat, bugun jini sau ɗaya ko sau biyu ta hanyar.

Jiki Pulse Squat Tambayoyin Masu Nuna

Shi beginners za su iya Jiki Pulse Squat?

Ee, tabbas masu farawa za su iya yin motsa jiki na Jiki Pulse Squat. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Hakanan yana da kyau a yi dumi kafin a fara motsa jiki sannan a huce daga baya. Idan kun ji wani ciwo yayin motsa jiki, tsaya nan da nan kuma ku tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ilimin motsa jiki.

Me ya sa ya wuce ga Jiki Pulse Squat?

• Goblet Squat: Anan, kuna riƙe da kettlebell ko dumbbell a ƙirjin ku yayin da kuke yin squat, ƙara wani abu na juriya da aiki na jikin ku na sama.
• Pistol Squat: Wannan squat ce mai kafa ɗaya inda za ku ƙara dayan ƙafar a gaban ku, kuna ƙalubalantar ma'auni kuma kuyi aiki kowace ƙafa ɗaya.
• Sumo Squat.
• Bulgarian Split Squat: Wannan bambancin ya haɗa da sanya ƙafa ɗaya a kan benci ko mataki a bayanka da yin tsutsa tare da ɗayan ƙafar, samar da zurfi mai zurfi da kuma yin aiki da glutes da hamstrings sosai.

Me suna da abin da ya sanya ɗaukehawa ga Jiki Pulse Squat?

• Tafiya Lunges: Tafiya lunges suna kai hari ga quadriceps, glutes, da hamstrings, waɗanda tsokoki iri ɗaya ne da ke aiki yayin Jiki Pulse Squats. Hakanan suna inganta daidaituwa da kwanciyar hankali, waɗanda ke da mahimmanci don yin squats cikin aminci da inganci.
• Glute Bridges: Glute Bridges suna hari ga glutes da hamstrings, suna haɓaka ƙananan ƙarfin jiki wanda Bodyweight Pulse Squats ya gina. Wannan aikin kuma yana taimakawa wajen inganta motsi na hip da kwanciyar hankali, wanda zai iya inganta siffar squatting da zurfin.