Lever Zaune Mai Faɗin Squat

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Kayayyakin kayan aiki

Sakonni ga Lever Zaune Mai Faɗin Squat

The Lever Seated Wide Squat wani ƙananan motsa jiki ne wanda ke kaiwa cinyoyin ciki, glutes, da quadriceps, yana ba da ƙarfi da fa'idodin sassauci. Wannan motsa jiki yana da amfani musamman ga 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane waɗanda ke neman haɓaka ƙarfin jikinsu da ma'anar tsoka. Ta hanyar haɗa wannan motsa jiki a cikin aikin motsa jiki na yau da kullun, mutum zai iya inganta ƙarfin ƙafarsu gaba ɗaya, daidaito, da kwanciyar hankali, yana mai da shi zaɓi mai kyawawa ga waɗanda ke neman haɓaka aikin jiki ko haɓaka ƙaya.

Yanayinta: tsammanin nuni a nuni Lever Zaune Mai Faɗin Squat

• Ka riƙe hannayen injin ɗin cikin aminci kuma ka cire lever don ɗaga nauyi, yayin da kake riƙe bayanka madaidaiciya da ƙirji sama.
• Rage jikinka ta hanyar durƙusa a gwiwoyi da mayar da hips ɗinka baya, kamar kana komawa kan kujera, har sai cinyoyinka sun yi daidai da ƙasa.
• Dakata na ɗan lokaci a ƙasan motsi, sannan tura ta cikin diddige don tsawaita ƙafafunku kuma komawa zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Lever Zaune Mai Faɗin Squat

• Motsi Mai Sarrafa: Lokacin yin squat, tabbatar da cewa motsin ku yana jinkiri da sarrafawa. Ka guji kuskuren gama gari na yin gaggawar motsa jiki ko yin amfani da ƙarfi don ɗaga nauyi. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni.
• Cikakkun Motsi: Tabbatar cewa kun shiga cikin cikakken kewayon motsi. Rage jikin ku har sai cinyoyinku sun yi daidai da ƙasa, sannan ku matsa baya har sai kafafunku sun cika amma ba a kulle ba. Ka guji kuskuren gama gari na rashin yin ƙasa da ƙasa ko kuma rashin tsawaita ƙafafu.
• Kiyaye Gwiwowinku Daidaitacce: Kuskuren gama gari shine barin gwiwoyi su shiga ko turawa

Lever Zaune Mai Faɗin Squat Tambayoyin Masu Nuna

Shi beginners za su iya Lever Zaune Mai Faɗin Squat?

Ee, masu farawa za su iya yin motsa jiki na Lever Seated Wide Squat, amma yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan tsari mai kyau don guje wa rauni. Hakanan yana da kyau a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya kula da ƴan lokutan farko don tabbatar da an yi aikin daidai. Wannan motsa jiki yana hari ga ƙananan jiki, ciki har da quadriceps, hamstrings, da glutes. Kamar yadda yake tare da kowane motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da jimiri ya inganta.

Me ya sa ya wuce ga Lever Zaune Mai Faɗin Squat?

• Sumo Squat: Bambance-bambancen inda kuke tsayawa tare da ƙafafunku faɗi fiye da nisa-hannun baya kuma yatsunku sun nuna, suna niyya ga cinyoyin ciki da glutes da ƙarfi.
• Gaban Squat: Wannan bambancin ya ƙunshi riƙe da ƙararrawa a kan ƙirjin ku, wanda ya fi mayar da hankali ga quads da babba baya.
• Overhead Squat: Wannan bambancin ƙalubale ne inda kuke riƙe da barbell ko dumbbells a sama yayin da kuke tsuguno, wanda ke ƙara yawan buƙata akan ainihin ku, kafadu, da baya.
• Pistol Squat: Wannan bambance-bambancen squat na ƙafa ɗaya ne wanda ke buƙatar ma'auni mai kyau, sassauci, da ƙarfi, yin aiki kowace ƙafa ɗaya ɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Lever Zaune Mai Faɗin Squat?

• Lunges: Lunges suna haɓaka Lever Seated Wide Squats kamar yadda kuma suke aiki akan ƙananan tsokoki na jiki, musamman quadriceps, hamstrings, da glutes, haɓaka daidaito, daidaitawa, da juriyar tsoka.
• Glute Bridge: Wannan motsa jiki yana cike da Lever Seated Wide Squat ta hanyar ƙaddamar da glutes da hamstrings, yana taimakawa wajen inganta motsin hip da ƙarfi, wanda ke da mahimmanci don yin squats yadda ya kamata.