Layin Squatting Nauyin Jiki

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Layin Squatting Nauyin Jiki

Jikin Jiki Squatting Row cikakken motsa jiki ne wanda ke kai hari ga ƙungiyoyin tsoka da yawa, gami da baya, ƙafafu, da ainihin, yana ba da cikakken motsa jiki na horon ƙarfin jiki. Babban motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda yake amfani da nauyin jikin mutum, yana sa shi sauƙin daidaitawa zuwa matakan dacewa. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don fa'idodinsa don haɓaka ƙarfin gabaɗaya, haɓaka sautin tsoka, da haɓaka mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Layin Squatting Nauyin Jiki

• Miƙewa ka kama abu da hannaye biyu, karkata baya ka yi tafiya da ƙafafunka gaba har sai jikinka ya kasance a wani ɗan kusurwa, ka riƙe bayanka madaidaiciya kuma zuciyarka ta shiga.
• Rage jikin ku a cikin matsayi ta hanyar karkatar da gwiwoyi da kuma tura kwatangwalo a baya, kiyaye nauyin ku a kan diddige ku.
• Sa'an nan kuma, yayin da kake riƙe matsayi na squat, ja jikinka zuwa ga abu ta amfani da hannayenka, matsi da kafadarka tare.
• Matsa jikinka baya zuwa wurin farawa, daidaita hannayenka, sannan ka tashi don kammala maimaitawa ɗaya na Jikin Squatting Row.

Lajin Don yi Layin Squatting Nauyin Jiki

• Sarrafa motsin ku: Yana da mahimmanci don sarrafa motsin ku yayin jeren squating na jiki. Kada ku yi gaggawar motsa jiki ko amfani da kuzari don ja da kanku. Maimakon haka, yi amfani da tsokoki don sarrafa hawan ku da saukowar ku. Wannan zai taimaka wajen shiga tsokoki yadda ya kamata da kuma rage haɗarin rauni.
• Yi amfani da Kayan Aikin Dama: Idan kana amfani da TRX ko mai horar da dakatarwa makamancin haka don wannan darasi, tabbatar da an ɗaure shi cikin aminci kuma yana iya tallafawa nauyin ku. Gwada shi kafin fara motsa jiki don guje wa kowane haɗari.
• Shiga Mahimmancin ku: Layin squating na nauyi ba kawai kafa da hannu ba ne

Layin Squatting Nauyin Jiki Tambayoyin Masu Nuna

Shi beginners za su iya Layin Squatting Nauyin Jiki?

Ee, masu farawa zasu iya yin motsa jiki na Jiki Squatting Row. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Idan an buƙata, ana iya yin gyare-gyare ga motsa jiki don ɗaukar matakan dacewa daban-daban. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki lokacin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Layin Squatting Nauyin Jiki?

• Layi Nauyin Jiki Mai Hannu Daya: Wannan bambancin yana ƙara ƙalubalen ta amfani da hannu ɗaya kawai don ja jikin ku sama, yana buƙatar ƙarin ƙarfi da daidaito.
• Rage Nauyin Jiki: Wannan bambancin yana ɗaga ƙafafunku, yana ƙara wahala da kuma shigar da ƙarin jikinku na sama da tsokoki.
• Layin Nauyin Jiki Mai Faɗi: Wannan bambancin ya haɗa da yin amfani da maɗaukaki mai faɗi akan mashaya ko makada, wanda ke kai hari daban-daban na tsokoki a baya da kafadu.
• Nauyin Jiki zuwa Layi: Wannan bambancin yana haɗa squat tare da jere, yana aiki da ƙananan jikin ku da na sama a cikin motsi guda ɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Layin Squatting Nauyin Jiki?

• Juye-up wani kyakkyawan motsa jiki ne don haɗawa tare da Layukan Squatting na Jiki, kamar yadda kuma suke mai da hankali kan jan tsokoki na sama, suna haɓaka ƙarfin baya da hannu da haɓaka ƙarfin jan jiki gaba ɗaya.
• Planks suna da fa'ida don yin aiki tare da Layukan Squatting Nauyin Jiki saboda suna ƙarfafa ainihin, wanda ke da mahimmanci don kiyaye tsari mai kyau yayin squats da layuka, kuma yana iya taimakawa hana raunin da zai iya faruwa.