Lever kujera Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Lever kujera Squat

Lever Chair Squat shine motsa jiki mai fa'ida wanda ke niyya ga ƙananan tsokoki na jiki, musamman quadriceps, glutes, da hamstrings. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba, suna ba da ingantacciyar hanyar sarrafawa don yin squats tare da ƙarin juriya. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta ƙananan ƙarfin jiki, haɓaka ma'anar tsoka, da haɓaka aikin motsa jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Lever kujera Squat

• Lankwasa gwiwoyi a hankali kuma ka runtse jikinka zuwa kujera, rike bayanka madaidaiciya kuma kirjinka ya dauke.
• Ka dakata lokacin da cinyoyinka suna layi ɗaya da ƙasa ko lokacin da gindinka ya taɓa kujera, tabbatar da cewa gwiwoyinka ba su wuce yatsunka ba.
• Turawa ta diddige, sannu a hankali ɗaga jikinka zuwa matsayi na tsaye yayin da kake riƙe da ƙarfi akan lefa ko ƙararrawa.
• Maimaita wannan darasi don adadin maimaitawa da kuke so, tabbatar da kiyaye tsari mai kyau gaba ɗaya.

Lajin Don yi Lever kujera Squat

• Motsi Mai Sarrafa: Lokacin saukar da kanku cikin squat, yi haka a hankali kuma tare da sarrafawa. Kada ku sauke kan kujera kawai. Wannan zai sa tsokoki na ku yadda ya kamata kuma ya hana duk wani rauni mai yuwuwa daga digo kwatsam. Kuskure na yau da kullun shine gaggawar motsi, wanda zai iya haifar da sigar da ba ta dace ba da ƙarancin tasiri na tsoka.
• Madaidaicin Matsayi: Ka ɗaga ƙirjinka da baya kai tsaye yayin da kake ƙasan kanka. Ka guji zagaye bayanka ko jingina gaba da yawa, saboda wannan na iya sanya damuwa mara amfani a bayan ka. Ya kamata nauyin ku ya kasance a cikin dugadugan ku, ba yatsun kafa ba.
• Cikakken Matsayin Motsi

Lever kujera Squat Tambayoyin Masu Nuna

Shi beginners za su iya Lever kujera Squat?

Ee, masu farawa zasu iya yin motsa jiki na Lever Chair Squat. Wani motsa jiki ne mai sauƙi wanda ke kaiwa ƙananan jiki, musamman quadriceps, hamstrings, da glutes. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci ga masu farawa su fara da nauyi mai sauƙi ko ma nauyin jikinsu kawai, kuma a hankali suna ƙaruwa yayin da suke samun ƙarfi. Tsarin da ya dace kuma yana da mahimmanci don hana rauni, don haka yana iya zama fa'ida ga masu farawa suyi wannan aikin a ƙarƙashin jagorancin koci ko gogaggen mutum.

Me ya sa ya wuce ga Lever kujera Squat?

• Wani bambance-bambancen shine Squat na sama, inda kuke riƙe da barbell ko dumbbells sama da kanku, wanda ke ƙalubalantar ma'aunin ku kuma yana ɗaukar tsokoki na asali.
• Squat na Bulgarian Split Squat shine bambancin waje inda ƙafa ɗaya ke daga baya a kan benci ko kujera, yana ƙara wahala da mai da hankali kan ƙafa ɗaya a lokaci ɗaya.
• Jump Squat yana ƙara ɓangaren plyometric zuwa motsa jiki, inda kuke tsalle sama da fashewa daga ƙasan squat, yana ƙara ƙarfin zuciya da ƙona mai.
• Pistol Squat shine bambancin ƙalubale wanda ke buƙatar daidaito da ƙarfi, inda kuka tsugunna a kan ƙafa ɗaya yayin da ɗayan ƙafar ke mika kai tsaye a gaban ku.

Me suna da abin da ya sanya ɗaukehawa ga Lever kujera Squat?

• Deadlifts: Wannan motsa jiki ya cika Lever Chair Squats ta hanyar ƙarfafa sarkar baya, ciki har da hamstrings da glutes, waɗanda suke da mahimmancin tsokoki da ake amfani da su a cikin motsi na squatting, inganta aikin gaba ɗaya da hana raunin da ya faru.
• Maraƙi yana ɗagawa: Maraƙi yana ɗaga aiki akan ƙananan tsokoki na ƙafafu, musamman gastrocnemius da tafin hannu, waɗanda ke ba da kwanciyar hankali da daidaito yayin Lever Chair Squats, don haka haɓaka fasahar squat gabaɗaya da juriya.