Kettlebell Front Squat

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

Sakonni ga Kettlebell Front Squat

Kettlebell Front Squat wani motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa ciki har da quads, hamstrings, glutes, da ainihin, yayin da kuma inganta daidaito da kwanciyar hankali. Wannan motsa jiki ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi bisa ga ƙarfin mutum da matakan dacewa. Mutane za su so su haɗa Kettlebell Front Squat a cikin tsarin motsa jiki don dacewarsa a cikin ginin tsoka, kona mai, da haɓaka aikin motsa jiki don ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Kettlebell Front Squat

• Fara motsa jiki ta hanyar tura kwatangwalo a baya da kuma durƙusa gwiwoyi, rage jikin ku zuwa matsayi mai tsutsa.
• Tabbatar kiyaye ƙirjin ku sama da baya madaidaiciya yayin da kuke ƙasan kanku, tare da gwiwoyinku suna bin ƙafafu amma ba za su wuce yatsun kafa ba.
• Ci gaba da saukar da kanku har sai cinyoyinku sun yi daidai da ƙasa, ko ƙasa da ƙasa gwargwadon yadda za ku iya tafiya cikin nutsuwa.
• Matsa ta diddige don tsayawa sama zuwa wurin farawa, ajiye kettlebells a kafadu a duk lokacin motsi. Maimaita wannan tsari don adadin da ake so na maimaitawa.

Lajin Don yi Kettlebell Front Squat

• Madaidaicin Matsayi: Rike kettlebell a matakin ƙirji da hannaye biyu, ajiye gwiwar hannu a kusa da jikin ku. Ka guji riƙe kettlebell ƙasa da ƙasa saboda zai iya haifar da damuwa a baya da kafadu.
• Motsi Mai Sarrafa: Kar a yi gaggawar motsi. Rage jikin ku a cikin squat a hankali kuma ku tashi sama a cikin tsari mai sarrafawa. Ka guji yin bouncing a kasan squat domin yana iya haifar da rauni.
• Zurfin Squat: Nufin zurfafawa kamar yadda sassaucin ku ya ba da damar, da kyau har cinyoyin ku sun yi daidai da ƙasa. Squatting ma mara zurfi na iya sanya damuwa mara amfani akan gwiwoyinku

Kettlebell Front Squat Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Front Squat?

Ee, masu farawa za su iya yin aikin Kettlebell Front Squat. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci don dumama sosai kafin farawa kuma a huce daga baya.

Me ya sa ya wuce ga Kettlebell Front Squat?

• Goblet Squat shine bambanci mafi sauƙi inda zaku riƙe kettlebell guda ɗaya kusa da ƙirjin ku da hannaye biyu, wanda yake da kyau ga masu farawa.
• Single Arm Kettlebell Front Squat yana buƙatar ka riƙe kettlebell a hannu ɗaya a matakin kafada, mai da hankali kan ƙarfi da daidaituwa.
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• Kettlebell Front Squat zuwa Latsa shine ƙarin ci-gaba bambance-bambancen da ya haɗu da squat na gaba tare da latsa sama, yana haɓaka cikakken ƙarfin jiki da daidaitawa.

Me suna da abin da ya sanya ɗaukehawa ga Kettlebell Front Squat?

• Kettlebell Swings: Wannan motsa jiki yana cike da Kettlebell Front Squat ta hanyar mayar da hankali kan tsokoki na baya, ciki har da glutes da hamstrings, yayin da kuma inganta ƙarfin fashewa da jimiri, wanda zai iya haɓaka aiki da sakamakon squats na gaba.
• Lunges: Lunges na iya haɗawa da Kettlebell Front Squats ta hanyar yin aiki iri ɗaya tsokoki na jiki, amma daga kusurwoyi daban-daban, wanda zai iya taimakawa wajen inganta daidaituwa, kwanciyar hankali, da ƙarfin ƙafar gaba ɗaya, yana sa squats na gaba ya fi tasiri da inganci.