Kettlebell Goblet 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, Tensor Fasciae Latae

Sakonni ga Kettlebell Goblet Squat

Kettlebell Goblet Squat shine cikakken motsa jiki wanda ke da alhakin ƙananan tsokoki na jiki kamar su glutes, quads, da hamstrings, yayin da yake shiga jiki da babba. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda iyawar sa da daidaitawa. Mutane za su so yin wannan motsa jiki saboda ba kawai yana ƙarfafa ƙarfi da juriya ba amma yana inganta daidaituwa, daidaitawa, da kuma dacewa da aikin gabaɗaya.

Yanayinta: tsammanin nuni a nuni Kettlebell Goblet Squat

• Fara motsa jiki ta hanyar tura kwatangwalo da kuma durƙusa gwiwoyi, rage jikin ku zuwa wani wuri mai tsutsa yayin da kuke ajiye kirjin ku sama da baya.
• Sauka har sai cinyoyinku sun kasance aƙalla daidai da ƙasa, tabbatar da cewa gwiwoyinku ba su wuce yatsun ku ba.
• Daga kasa na squat, tura sheqa a cikin ƙasa kuma ku fitar da jikin ku zuwa sama 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 Goblet Squat

• ** Kiyaye kashin baya na tsaka tsaki ***: Wani kuskure kuma shine zagaye baya yayin squat. Yana da mahimmanci don kula da kashin baya tsaka tsaki a duk tsawon motsi don hana duk wani rauni mai yuwuwa. Don taimakawa tare da wannan, haɗa ainihin ku kuma kiyaye ƙirjin ku sama.
• ** Zurfin Squat**: Nufin runtse jikinka har sai cinyoyinka sun yi daidai da ƙasa. Idan ba za ku yi zurfi sosai ba, ba za ku cika shigar da glutes da hamstrings ba. Duk da haka, idan kun yi ƙasa da ƙasa (daidai da baya), kuna iya murƙushe gwiwoyinku ko ƙasan baya.
• ** Rike Kettlebell ***: Rike kettlebell ta hannaye ko

Kettlebell Goblet Squat Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Goblet Squat?

Ee, tabbas masu farawa za su iya yin motsa jiki na Kettlebell Goblet Squat. Haƙiƙa babban motsa jiki ne don farawa don farawa da shi saboda yana taimakawa haɓaka tushen ƙarfi da motsi da ake buƙata don ƙarin motsin ci gaba. Yana da mahimmanci a fara da ƙaramin nauyi kuma a mai da hankali kan kiyaye tsari mai kyau. Kamar yadda yake tare da kowane motsa jiki, ana ba da shawarar samun ƙwararrun ƙwararrun jagorar motsa jiki da farko don tabbatar da cewa kuna yin tafiyar daidai da aminci.

Me ya sa ya wuce ga Kettlebell Goblet Squat?

• Kettlebell Sumo Squat: Wannan bambancin yana buƙatar ka riƙe kettlebell tare da hannaye biyu a tsakanin ƙafafunka, tare da ƙafafunka ya fi fadi fiye da nisa, sa'an nan kuma ka tsuguna yayin da kake ajiye baya.
• Single-Arm Kettlebell Squat: Wannan sigar ta ƙunshi riƙe kettlebell a hannu ɗaya a matakin kafada yayin yin squat, wanda ke aiki da ainihin jiki da babba.
• Kettlebell Overhead Squat: A cikin wannan bambancin, kuna riƙe kettlebell sama da hannaye ɗaya ko biyu yayin tsuguno, wanda ke ƙara wahala kuma yana aiki da kafadu da cibiya sosai.
• Kettlebell Pistol Squat: Wannan ci-gaba na ci-gaba ya ƙunshi riƙe kettlebell a gaban ku da hannaye biyu yayin yin squat ƙafa ɗaya, wanda ke ƙalubalantar daidaito da ƙarfi.

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

• Squat na Bulgarian Split Squat wani motsa jiki ne mai fa'ida, wanda, kamar Goblet Squat, yana mai da hankali kan ƙananan jiki, musamman quads da glutes, amma kuma yana gabatar da horo na bai-daya, inganta daidaiton ku da gyara rashin daidaituwar tsoka.
• Deadlift, yayin amfani da barbell maimakon kettlebell, ya cika Goblet Squat ta hanyar niyya sarkar baya, musamman hamstrings da glutes, yana tabbatar da cikakken aikin motsa jiki na jiki da inganta ƙarfin jiki gabaɗaya.