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 mai cikakken jiki wanda ke da alhakin ƙananan tsokoki na jiki, ciki har da quadriceps, hamstrings, da glutes, yayin da yake shiga jiki da babba. Ya dace da kowa daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba saboda ƙarfin daidaitacce dangane da nauyin kettlebell da aka yi amfani da shi. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum kamar yadda yake inganta ƙarfin tsoka da juriya, haɓaka daidaituwa da kwanciyar hankali, kuma zai iya taimakawa wajen asarar mai.

Yanayinta: tsammanin nuni a nuni Kettlebell Front Squat

• Fara squat ta hanyar tura hips ɗinku baya da lanƙwasa gwiwoyi, kiyaye bayanku madaidaiciya da ɗaga ƙirjin ku.
• Rage jikin ku har sai cinyoyinku sun yi daidai da ƙasa ko kuma gwargwadon yadda za ku iya tafiya cikin kwanciyar hankali, tabbatar da cewa gwiwoyinku ba su wuce ƙafarku ba.
• Dakata na ɗan lokaci a ƙasan squat, sa'an nan kuma matsa ta cikin diddige don komawa zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa yayin kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Kettlebell Front Squat

• Babban Haɗin kai: Haɗa jigon ku cikin duk motsin ku. Wannan ba kawai yana taimakawa wajen kare ƙananan baya ba, amma kuma yana tabbatar da cewa kuna amfani da tsokoki yadda ya kamata. Kuskure na yau da kullun shine barin ainihin ya yi rauni, wanda zai iya haifar da rauni na baya da ƙarancin motsa jiki.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Ba game da yawan reps za ku iya yi ba, amma yadda za ku iya yin su sosai. A hankali motsi mai sarrafawa zai shiga tsokoki

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 a fara da kettlebell mai haske kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Anan ga matakan motsa jiki: 1. Tsaya tsaye tare da ƙafãfunku ɗan faɗi fiye da faɗin kafaɗa. 2. Riƙe kettlebell a hannaye biyu a matakin ƙirjin ku tare da gwiwar gwiwar ku kusa da jikin ku. 3. Rage jikinka a cikin tsumma, kiyaye bayanka madaidaiciya da kirjinka sama. Tabbatar cewa gwiwowinku sun daidaita tare da ƙafafunku kuma kada ku wuce yatsun kafa. 4. Tura ta diddige don tsayawa sama, ajiye kararrawa a kirjin ku. 5. Maimaita adadin da ake so na maimaitawa. Ka tuna, yana da kyau koyaushe a sami mai horar da kai ko ƙwararrun motsa jiki ya nuna maka yadda ake motsa jiki daidai idan kun kasance mafari.

Me ya sa ya wuce ga Kettlebell Front Squat?

• Double Kettlebell Front Squat: Don ƙarin ƙalubale, wannan bambancin ya ƙunshi riƙe kettlebell a kowane hannu a matakin kafada yayin yin squat.
• Single-Arm Kettlebell Front Squat: Wannan bambancin ya ƙunshi riƙe kettlebell a hannu ɗaya a matakin kafada, wanda zai iya taimakawa wajen inganta daidaito da ƙarfin haɗin kai.
• Kettlebell Front Squat zuwa Latsa: Wannan bambancin yana ƙara latsa sama da sama zuwa motsi, yana ƙara buƙatu akan babban jikin ku da ainihin ku.
• Kettlebell Front Squat tare da Juyawa: Wannan bambancin ya ƙunshi karkatar da gangar jikin ku zuwa gefe ɗaya a kasan squat, wanda zai iya taimakawa inganta ƙarfin ku da kwanciyar hankali.

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

• Kettlebell Swing wani karin motsa jiki ne saboda ba wai kawai yana aiki da tsokoki iri ɗaya kamar Kettlebell Front Squat ba - irin su glutes, hamstrings, hips, core, da ƙananan baya - amma kuma yana haɓaka ikon fashewa da motsa jiki, waɗanda ke da mahimmanci ga. motsi na sama a cikin Kettlebell Front Squat.
• Lunges tare da Kettlebells kuma suna haɓaka Kettlebell Front Squat yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya, musamman quads, hamstrings, da glutes, yayin da kuma inganta daidaituwa, daidaitawa, da ƙarfin haɗin gwiwa, wanda zai iya ba da gudummawa ga ƙarin daidaito da sarrafa Kettlebell Front.