Layin squat

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Gluteus Maximus, Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Deltoid Posterior, Pectoralis Major Sternal Head, Quadriceps, Soleus

Sakonni ga Layin squat

Band Squat Row wani motsa jiki ne mai kuzari wanda ya haɗu da ƙananan horo na ƙarfin jiki tare da motsi na sama na jiki, yana ba da cikakken motsa jiki. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, kamar yadda yake haɓaka ƙarfin jiki gabaɗaya, inganta matsayi, da haɓaka lafiyar zuciya da jijiyoyin jini. Mutane za su iya zaɓar wannan motsa jiki yayin da yake kai hari ga ƙungiyoyin tsoka da yawa, gami da glutes, quads, hamstrings, da baya, yana mai da shi zaɓi mai inganci na lokaci ga waɗanda ke neman cikakkiyar sakamakon dacewa.

Yanayinta: tsammanin nuni a nuni Layin squat

• Rage kanku a cikin matsayi na squat, tabbatar da cewa gwiwoyi sun daidaita tare da ƙafafunku kuma baya tsaye.
• Yayin da kuke fitowa daga squat, jawo makada har zuwa kirjin ku a cikin motsi na motsa jiki, ku matse ruwan kafada tare.
• Rage hannunka baya zuwa wurin farawa yayin da kake komawa cikin matsayi na squat.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kulawa da tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Layin squat

• **Madaidaicin Form**: Tsaya tare da faɗin ƙafafu da faɗin kafaɗa, kuma ka riƙe riƙon bandeji tare da tafin hannunka suna fuskantar ciki. Kwanta ƙasa, riƙe bayanka madaidaiciya da ƙirjinka sama. Yayin da kake tashi, ja bandejin juriya zuwa jikinka kusa da kirjin ka, tare da matse ruwan kafadarka tare. Sannu a hankali saki band ɗin baya zuwa wurin farawa. Wannan wakili daya ne.
• **A guji wuce gona da iri**: Kar a ja band ɗin ya wuce jikinka ko ƙyale shi ya kama baya da sauri. Wannan na iya haifar da ciwon tsoka ko rauni. Sarrafa motsi a bangarorin biyu.
• **Mai Zumunci Squat**: Lokacin tsugunne, tabbatar da cewa gwiwowinku ba su wuce yatsun ku ba. Wannan kuskuren gama gari zai iya haifar da raunin gwiwa. Ya kamata nauyin ku ya kasance a ciki

Layin squat Tambayoyin Masu Nuna

Shi beginners za su iya Layin squat?

Ee, masu farawa za su iya yin motsa jiki na band squat jere. Babban motsa jiki ne wanda ke haɗa ƙananan jiki da horon ƙarfin jiki na sama. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya wacce ta dace da matakin dacewarku. Tabbatar koyan sigar da ta dace da dabara don guje wa rauni. Kuna iya yin la'akari da yin aiki tare da mai horarwa ko ƙwararrun motsa jiki lokacin da kuke farawa.

Me ya sa ya wuce ga Layin squat?

• Banded Squat zuwa High Row wani bambanci ne, inda zaku yi squat sannan ku canza zuwa babban jere, kuna jan band ɗin sama zuwa ga ƙirjin ku.
• Band Squat zuwa madaidaiciya Row wani bambanci ne wanda ya haɗa da jawo band ɗin sama zuwa ga ƙwanƙolin ku bayan squat, yin aiki da kafadu da ƙarfi.
• Band Squat zuwa Low Row wani bambance-bambancen ne, inda zaku ja band ɗin zuwa kugu maimakon ƙirjin ku bayan yin squat.
• The Wide Stance Band Squat Row shine bambancin inda kuka tsaya tare da ƙafafunku fadi fiye da nisa na hip, yana ƙara ƙarin ƙalubale ga ma'auni da ƙananan ƙarfin jiki.

Me suna da abin da ya sanya ɗaukehawa ga Layin squat?

• Lat Pulldowns: Kamar dai Band Squat Row, Lat Pulldowns kuma yana aiki akan tsokoki na baya, musamman latissimus dorsi, yana haɓaka ƙarfin jiki na sama da haɓaka matsayi.
• Goblet Squats: Wannan motsa jiki yana cike da Band Squat Row ta hanyar samar da wata hanya ta daban don yin aiki da ƙananan tsokoki, kamar quads da glutes, don haka yana ba da iri-iri da kuma tabbatar da cikakken horo na jiki.