Lever Satar Squat

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Kayayyakin kayan aiki

Sakonni ga Lever Satar Squat

Lever Abduction Squat wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga glutes, quads, da adductors na hip, yana haɓaka ƙarfin jiki da kwanciyar hankali. Wannan darasi ya dace da masu farawa da na gaba, saboda ana iya canza shi cikin sauƙi don dacewa da matakan dacewa. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum kamar yadda ba kawai inganta ƙwayar tsoka da ƙarfi ba, amma har ma yana inganta matsayi mafi kyau da daidaituwa, waɗanda suke da mahimmanci ga ayyukan yau da kullum da wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Lever Satar Squat

• Sannu a hankali saukar da jikin ku zuwa wani wuri mara kyau, durƙusa gwiwoyi yayin da kuke riƙe baya madaidaiciya da ƙirjin ku sama.
• Yayin da kuke tsuguno, ɗaga lever ko ƙararrawa zuwa tsayin kafada, shimfiɗa hannuwanku kai tsaye a gabanku.
• Da zarar lefa ko ƙwanƙwasa ya yi daidai da ƙasa, sannu a hankali shimfiɗa hannuwanku zuwa ɓangarorin, yin motsin sacewa.
• Bayan ɗan ɗan dakata, mayar da hannunka zuwa gaba, tashi daga wurin tsuguno, kuma rage lever ko barbell baya zuwa wurin farawa. Maimaita aikin don adadin da ake so na maimaitawa.

Lajin Don yi Lever Satar Squat

• Motsi Mai Sarrafa: Wani maɓalli don yin wannan darasi cikin aminci shine sarrafa motsin ku. Ka guji yin gaggawar squat ko yin amfani da kuzari don ɗaga nauyi. Maimakon haka, rage jikin ku a hankali kuma ku tura baya sama a cikin tsari mai sarrafawa. Wannan ba wai kawai yana taimakawa wajen hana raunin da ya faru ba amma kuma yana tabbatar da cewa tsokoki suna da cikakken aiki a duk lokacin motsa jiki.
• Zurfin Squat: Nufin zurfafa zurfafawa inda kwatangwalo ke tafiya ƙasa da gwiwoyi. Koyaya, kar ku tilasta shi idan sassaucin ku bai ƙyale shi ba. Kuskure na yau da kullun shine yin zurfafa da yawa, yana haifar da

Lever Satar Squat Tambayoyin Masu Nuna

Shi beginners za su iya Lever Satar Squat?

Ee, masu farawa zasu iya yin motsa jiki na Lever Abduction Squat. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi ko ma mashaya kawai har sai sun sami kwanciyar hankali da motsi. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan ba a tabbatar ba, yana da kyau koyaushe a nemi jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Lever Satar Squat?

• Front Squat wani bambanci ne inda ake riƙe nauyi a gaban jiki, yawanci tare da barbell a fadin kafadu, wanda ke kaiwa quads da babba baya.
• Split Squat motsa jiki ne na gefe guda inda aka sanya ƙafa ɗaya a gaban ɗayan, kama da huhu, yana mai da hankali kan kowace ƙafa ɗaya ɗaya.
• A saman squat ya ƙunshi riƙe barbell ko dumbbell a saman kai a ko'ina cikin squat, ma'aunin kalubale da kwanciyar hankali.
• Akwatin Squat shine bambancin inda mutum ya durƙusa zuwa akwati ko benci kafin ya tsaya a baya, wanda zai iya taimakawa wajen inganta tsari da zurfi.

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

• Glute Bridges: Waɗannan suna yin hari ga glutes da hamstrings, kama da Lever Abduction Squats, amma kuma suna shiga tsakiya da ƙananan baya, suna ba da ƙarin ƙarancin motsa jiki na jiki.
• Goblet Squats: Wannan motsa jiki kuma yana hari ga ƙananan jiki, ciki har da quads, glutes, da hamstrings, kama da Lever Abduction Squats. Ƙarar nauyin nauyi da nau'i na squat daban-daban na iya ƙara nau'i-nau'i da ƙarin ƙarfin horo ga aikin motsa jiki na yau da kullum.