Ma'aunin Ma'auni Mai Ma'auni

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

Sakonni ga Ma'aunin Ma'auni Mai Ma'auni

The Weighted Counterbalanced Squat wani ƙarfin horo ne mai ƙarfi wanda ke da alhakin ƙananan tsokoki na jiki, gami da quadriceps, hamstrings, da glutes, yayin da kuma ke shiga cikin ainihin. Zabi ne mai kyau ga masu farawa da ’yan wasa masu ci gaba, saboda ana iya gyara shi cikin sauƙi don dacewa da matakan dacewa daban-daban ta hanyar daidaita nauyi. Mutane za su so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum kamar yadda yake taimakawa wajen inganta daidaito, sassauci, da ƙarfin jiki gaba ɗaya, yana sa ya zama mai amfani ga duka jiki da kuma aiki a wasanni daban-daban.

Yanayinta: tsammanin nuni a nuni Ma'aunin Ma'auni Mai Ma'auni

• Sannu a hankali saukar da jikin ku zuwa wurin tsutsawa, kiyaye bayanku madaidaiciya, kirjinku sama, da gwiwoyinku a bayan yatsun kafa.
• Tabbatar cewa cinyoyinku suna layi ɗaya da ƙasa, kuma nauyin ku yana kan diddige ku, kula da farantin nauyi a gaban ku a matsayin ma'auni.
• Dakata na ɗan lokaci a ƙasan squat, sannan a hankali ku matsa ta diddige ku don tashi sama zuwa matsayi yayin da kuke ajiye farantin nauyi a gaba.
• Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kula da tsari mai kyau a cikin motsi.

Lajin Don yi Ma'aunin Ma'auni Mai Ma'auni

• Zaɓin Nauyi: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Maɗaukakin nauyi zai iya haifar da mummunan tsari da ƙara haɗarin rauni. Yayi haske sosai, kuma ƙila ba za ku sami cikakkiyar fa'idodin motsa jiki ba. Fara da ƙaramin nauyi don aiwatar da sigar ku kuma a hankali ƙara haɓaka yayin da ƙarfin ku da fasaha ke haɓaka.
• Zurfin Squat: Nufin runtse jikinka har sai cinyoyinka sun kasance aƙalla daidai da ƙasa. Yin ƙasa da ƙasa yana iya sanya damuwa mara amfani akan gwiwoyinku, yayin da rashin yin ƙasa sosai ba zai iya cika tsokoki ba. Duk da haka, zurfin iya

Ma'aunin Ma'auni Mai Ma'auni Tambayoyin Masu Nuna

Shi beginners za su iya Ma'aunin Ma'auni Mai Ma'auni?

Ee, masu farawa za su iya yin aikin motsa jiki na Counterbalanced Squat, amma ya kamata su fara da ma'aunin nauyi don tabbatar da cewa za su iya kula da tsari mai kyau kuma su guje wa rauni. Hakanan yana da mahimmanci don koyon fasaha daidai kafin ƙara nauyi. Kamar kowane sabon motsa jiki, ana ba da shawarar samun jagorar ƙwararrun motsa jiki da kulawa da farko don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Ma'aunin Ma'auni Mai Ma'auni?

• The Front Squat: Wannan bambancin ya ƙunshi riƙe da ƙararrawa a gaban jikinka a fadin kasusuwan wuyanka da kafadu, shigar da quads da karfi da inganta ƙarfin jiki na sama.
• Wannan saman squat: Wannan bambance-bambancen ya ci gaba ya ƙunshi riƙe barbell ko dumbbells sama da squat, wanda ya ƙalubalance ma'aunin ku, sassauƙa, da ƙarfin ƙimar ku.
• Squat na Bulgarian Split Squat: Wannan bambancin ya haɗa da sanya ƙafa ɗaya a kan benci ko mataki a bayanka da yin tsutsa tare da ƙafar gaba, wanda ke taimakawa wajen ƙaddamar da quads, hamstrings, da glutes a gefe ɗaya na jiki a lokaci guda.
• Akwatin Squat: Wannan bambancin ya haɗa da tsuguno a kan akwati ko benci sannan kuma a tsaye baya, wanda zai iya taimakawa wajen inganta tsari da zurfi,

Me suna da abin da ya sanya ɗaukehawa ga Ma'aunin Ma'auni Mai Ma'auni?

• Lunges wani motsa jiki ne mai dacewa ga Ma'aunin Ma'aunin Ma'aunin Ma'auni, yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya - quads, glutes, da hamstrings - amma ta hanyar haɗin kai, yana taimakawa wajen magance duk wani rashin daidaituwa na tsoka da zai iya kasancewa.
• Goblet Squat babban motsa jiki ne na haɗin gwiwa saboda yana kaiwa ƙananan tsokoki na jiki kamar quads, glutes, da hamstrings, amma nauyin da aka ɗora a gaba zai iya taimakawa wajen inganta siffar ku da matsayi, wanda zai iya zama da amfani don yin Ma'auni Counterbalanced Squat. .