Kettlebell Goblet Squat

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

Sakonni ga Kettlebell Goblet Squat

Kettlebell Goblet Squat shine cikakken aikin motsa jiki wanda ke da alhakin ƙananan jiki, musamman quads, hamstrings, da glutes, yayin da yake aiki da ainihin jiki da babba. Yana da kyau ga daidaikun duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ƙarfin da za a iya daidaita shi dangane da nauyin kettlebell da aka yi amfani da shi. Mutane za su so yin wannan motsa jiki yayin da yake inganta ƙarfin aiki, inganta daidaito da matsayi, da kuma inganta yanayin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Kettlebell Goblet Squat

• Fara motsa jiki ta hanyar tura kwatangwalo a baya da kuma durƙusa a gwiwoyi, rage jikin ku zuwa wani wuri mai tsutsa yayin da yake ajiye kirjin ku sama da baya madaidaiciya.
• Ku durƙusa har sai hips ɗinku ya yi ƙasa da gwiwoyi, tabbatar da cewa gwiwoyinku sun tsaya a layi tare da ƙafafunku kuma kada ku wuce yatsun kafa.
• Dakata na ɗan lokaci a ƙasan squat, sa'an nan kuma matsa ta cikin dugadugan ku don tsayawa baya har zuwa matsayin farawa, ajiye kettlebell a kirjin ku.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Kettlebell Goblet Squat

• Shiga Mahimmancin ku: Shigar da ainihin ku yana da mahimmanci don kwanciyar hankali da kuma kare ƙananan baya. Kuskure na yau da kullun shine barin cikin ciki ko baka na baya, wanda zai iya haifar da rauni ko rauni. Madadin haka, kiyaye jigon ku a duk lokacin motsi.
• Motsi Mai Sarrafa: Yi aikin a hankali da sarrafawa. Guguwa ta hanyar motsi na iya haifar da mummunan tsari da kuma yiwuwar rauni. Tabbatar ku rage kanku a hankali a cikin squat sannan ku matsa sama ta dugadugan ku don komawa wurin farawa.
• Zurfin Squ

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. Babban motsa jiki ne mai cike da jiki wanda da farko ke kai hari ga ƙananan jiki da cibiya. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Kamar kowane sabon motsa jiki, ana ba da shawarar koyon dabarun da suka dace a ƙarƙashin kulawar ƙwararrun ƙwararru.

Me ya sa ya wuce ga Kettlebell Goblet Squat?

• Kettlebell Sumo Squat: A cikin wannan bambancin, kuna riƙe kettlebell da hannaye biyu kuma ku ajiye ƙafafunku fadi fiye da nisa-kwatanci, sa'an nan kuma ku squat ƙasa, ajiye bayanku madaidaiciya da kirji sama.
• Single-Arm Kettlebell Squat: Wannan bambancin ya ƙunshi riƙe kettlebell a hannu ɗaya a matakin kafada da yin squat, wanda ke ƙalubalantar ma'aunin ku kuma yana haɓaka ainihin ku.
• Kettlebell Overhead Squat: Wannan ya haɗa da riƙe kettlebell a sama da hannu ɗaya ko biyu yayin yin squat, ƙara wahala da shigar da kafadu da hannuwanku.
• Kettlebell Squat da Latsa: Wannan aikin motsa jiki ne inda za ku yi squat na goblet sa'an nan kuma danna kettlebell sama yayin da kuke tsaye, aiki duka biyu da na sama.

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

• Har ila yau, Squat na Bulgarian Split Squat na iya haɗawa da Kettlebell Goblet Squat ta hanyar mai da hankali kan ƙafa ɗaya a lokaci guda, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa a cikin ƙarfi ko sassauci wanda za a iya mantawa da shi tare da squats kafa biyu.
• Kettlebell Deadlift wani motsa jiki ne mai alaƙa, kamar yadda kuma yake kaiwa ƙananan tsokoki na jiki amma tare da girmamawa akan baya da hamstrings, yana ba da cikakkiyar horo na horo lokacin da aka haɗa tare da Goblet Squat.