Lever Zaune 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 Zaune Squat

Lever Seated Squat shine motsa jiki mai ƙarfi da farko wanda ke niyya ga quadriceps, glutes, da hamstrings, tare da fa'idodin sakandare zuwa ƙananan baya da ainihin. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya daidaita juriya don dacewa da iyawar mutum. Mutane za su so haɗa wannan motsa jiki a cikin abubuwan yau da kullun don tasirinsa wajen haɓaka ƙarfin jiki, haɓaka motsi, da haɓaka ingantacciyar daidaito da matsayi.

Yanayinta: tsammanin nuni a nuni Lever Zaune Squat

• Riƙe hannaye a kowane gefen na'ura kuma cire nauyin ta hanyar matsawa zuwa sama tare da ƙafafunku, tabbatar da cewa gwiwoyinku sun daidaita tare da ƙafafunku kuma ba su wuce ƙafarku ba.
• Rage jikin ku ta hanyar lanƙwasa a gwiwoyi, kiyaye bayanku madaidaiciya kuma a kan goyan bayan da aka ɗora, har sai cinyoyin ku sun yi daidai da ƙasa.
• Tura ta sheqa don ɗaga nauyi, daidaita ƙafafunku zuwa wurin farawa kuma tabbatar da cewa ba ku kulle gwiwoyinku a saman motsi ba.
• Maimaita aikin don adadin da ake so na maimaitawa, koyaushe yana riƙe da tsari mai kyau da sarrafawa.

Lajin Don yi Lever Zaune Squat

• Motsi Mai Sarrafa: Lokacin yin Lever Seated Squat, tabbatar cewa motsinku yana jinkiri da sarrafawa. Guji kuskuren gama gari na amfani da hanzari don ɗaga nauyi. Madadin haka, haɗa ainihin ku kuma yi amfani da tsokoki na ƙafa don tura nauyi sama. Wannan zai tabbatar da cewa kuna aiki daidai tsokoki kuma kada ku sanya damuwa mara amfani akan haɗin gwiwa.
• Numfashin da Ya dace: Numfashi yayin da kake runtse jikinka da numfashi yayin da kake tura nauyi sama. Numfashin da ya dace yana da mahimmanci don kiyaye iko da samun mafi kyawun motsa jiki.
• Guji Kulle Gwiwoyi: Kuskuren gama gari shine kulle gwiwoyinku a saman motsi. Wannan na iya sanya ba dole ba

Lever Zaune Squat Tambayoyin Masu Nuna

Shi beginners za su iya Lever Zaune Squat?

Ee, masu farawa zasu iya yin motsa jiki na Lever Seated Squat, amma yana da mahimmanci a fara da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki don tabbatar da cewa kuna yin shi daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauka a hankali kuma a hankali ƙara ƙarfi da nauyi yayin da ƙarfinsu da matakin jin daɗinsu ya inganta.

Me ya sa ya wuce ga Lever Zaune Squat?

• Barbell Front Squat wani bambanci ne inda kuke riƙe da ƙararrawa a kan ƙirjin ku, wanda ke taimakawa haɓaka quads ɗin ku da ƙari.
• Ana yin Hack Squat akan na'ura wanda ke ba ku damar daidaita nauyi da kusurwa, yana ba da kalubale daban-daban ga ƙananan tsokoki na jikin ku.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) da ka yi a sama yayin da kake yin squat, wanda kuma ya shafi jikinka na sama da kuma ainihin ku.
• Squat na Bulgarian Split Squat shine motsa jiki guda ɗaya inda ƙafa ɗaya ke daga baya a kan benci ko mataki, wanda zai iya taimakawa wajen inganta daidaito da ware ƙafa ɗaya a lokaci guda.

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

• Lunges: Lunges kuma suna aiki da ƙungiyoyin tsoka iri ɗaya kamar Lever Seated Squat (quadriceps, hamstrings, da glutes), amma sun haɗa da motsi ɗaya, wanda zai iya taimakawa wajen ganowa da gyara duk wani rashin daidaituwa tsakanin sassan jiki biyu.
• Maraƙi yana ɗagawa: Yayin da Lever Seated Squat da farko ke kaiwa cinyoyinsa da glutes, ɗan maraƙi yana ɗaga shi ta hanyar ƙarfafa ƙananan ƙafafu, tabbatar da daidaiton motsa jiki na ƙafa da kuma taimakawa tare da cikakken kwanciyar hankali da ƙarfi a cikin motsin squat.