Kettlebell Sumo Squat

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Jirgin Tanko

Sakonni ga Kettlebell Sumo Squat

Kettlebell Sumo Squat shine cikakken motsa jiki wanda ke da alhakin tsokoki a cikin kafafunku, glutes, da kuma ainihin ku, yayin da kuma shiga hannunku da kafadu. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya canza shi cikin sauƙi don dacewa da matakan dacewa daban-daban. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta ƙarfi, haɓaka daidaito da sassauci, da inganta yanayin jiki mafi kyau.

Yanayinta: tsammanin nuni a nuni Kettlebell Sumo Squat

• Kunna gwiwoyinku kuma ku tsugunna ƙasa, kuna riƙe baya madaidaiciya, don ɗaukar kettlebell da hannaye biyu, kama shi da hannu.
• Tura ta dugadugan ku don ɗaga kettlebell daga ƙasa, ajiye shi kusa da jikin ku yayin da kuke daidaita ƙafafunku kuma ku tsaya tsaye.
• Rage baya zuwa wurin squat, ajiye ƙirjin ku sama da gwiwoyinku akan yatsan ƙafarku, yayin da kuke rage kettlebell baya zuwa ƙasa.
• Maimaita motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Kettlebell Sumo Squat

• Babban Haɗin kai: Haɗa jigon ku cikin motsi. Wannan ba kawai zai ƙarfafa abs ɗinku ba amma kuma zai kare ƙananan baya daga damuwa. Kuskure na yau da kullun shine a bar ainihin ya huta, yana sanya matsin lamba akan baya.
• Zurfin Squat: Yi nufin yin tsuguno a ƙasa kamar yadda za ku iya yayin da kuke ajiye dugadugan ku a ƙasa. Idan dugadugan ku ya tashi, yana nufin za ku yi ƙasa sosai ko kuma ba a rarraba nauyin ku da kyau. Squat mai zurfi ba zai shiga tsokoki yadda ya kamata ba, yayin da zurfafawa mai zurfi zai iya haifar da rauni. 4

Kettlebell Sumo Squat Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Sumo Squat?

Ee, masu farawa zasu iya yin motsa jiki na Kettlebell Sumo Squat. Yana da sauƙi kuma mai tasiri ƙananan motsa jiki wanda ke kaiwa quads, hamstrings, da glutes. Koyaya, yana da mahimmanci don farawa da nauyi mai sauƙi don koyan sigar da ta dace kuma a guje wa rauni. Kamar kowane motsa jiki, yana da mahimmanci don dumama kafin farawa kuma a huce daga baya. Idan mutumin yana da wasu yanayin kiwon lafiya ko damuwa, ya kamata su tuntuɓi ƙwararren kiwon lafiya ko mai horar da motsa jiki kafin fara kowane sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Kettlebell Sumo Squat?

• Kettlebell Sumo Squat Jump: Wannan bambance-bambancen yana ƙara nau'in cardio, yayin da kuke tsalle sama da ƙarfi daga squat, ɗaga kettlebell daga ƙasa.
• Kettlebell Sumo Squat tare da Twist: Wannan bambancin yana ɗaukar ainihin ku, yayin da kuke karkatar da jikin ku zuwa gefe ɗaya a saman squat, riƙe da kettlebell a gaban ku.
• Kettlebell Sumo Squat don Tsaya: Wannan bambancin yana ƙara ƙalubalen ma'auni, yayin da kuke tsaye akan ƙafa ɗaya a saman squat, kiyaye kettlebell a tsayin ƙirji.
• Single-Arm Kettlebell Sumo Squat: Wannan bambancin yana ƙara ƙarin ƙalubale ga ainihin jikin ku da na sama, yayin da kuke riƙe kettlebell a hannu ɗaya,

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

• Goblet Squat: Wani motsa jiki na gaba shine Goblet Squat wanda, kamar Sumo Squat, yana jaddada ƙarfin jiki na ƙasa amma matsayi na gaba na kettlebell yana shiga jiki na sama da ainihin, inganta daidaito da matsayi.
• Deadlifts: Deadlifts suna cika Kettlebell Sumo Squat ta hanyar ƙara ƙarfafa sarkar baya - hamstrings, glutes, da ƙananan baya - waɗanda ke da mahimmanci don yin sumo squat tare da tsari mai kyau da kuma hana raunin da ya faru.