Madadin Heel Touch Side Kick Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus, Gluteus Medius, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Tensor Fasciae Latae

Sakonni ga Madadin Heel Touch Side Kick Squat

Alternate Heel Touch Side Kick Squat shine ingantaccen motsa jiki wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da glutes, quads, hamstrings, da ainihin, haɓaka ƙarfin jiki gaba ɗaya da daidaito. Wannan ƙwaƙƙwaran motsa jiki ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi don dacewa da matakan dacewa daban-daban. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa wajen haɓaka sassauci, haɓaka mafi kyawun matsayi, da ƙona adadin kuzari, yana mai da shi kyakkyawan zaɓi ga waɗanda ke neman haɓaka dacewarsu ko rasa nauyi.

Yanayinta: tsammanin nuni a nuni Madadin Heel Touch Side Kick Squat

• Lanƙwasa gwiwoyi a cikin squat, sa'an nan yayin da kuka tashi, kora ƙafar damanku zuwa gefe a matakin hip yayin da kuke isa hannun hagu don taɓa diddige ku na dama.
• Komawa wurin squat, kiyaye ma'auni da kiyaye motsin ku.
• Maimaita motsi iri ɗaya, a wannan lokacin kuna harba ƙafar hagu zuwa gefe kuma ku taɓa diddige na hagu da hannun dama.
• Ci gaba da canza ɓangarorin don adadin adadin da ake so, tabbatar da kiyaye ainihin ku da sarrafa motsinku a duk lokacin aikin.

Lajin Don yi Madadin Heel Touch Side Kick Squat

• Form Da Ya dace: Ɗaya daga cikin kuskuren da aka fi sani shine rashin kiyaye daidaitaccen tsari. Tsaya bayanka tsaye a duk lokacin motsa jiki. Lokacin da kuke tsuguno, gwiwoyinku yakamata su kasance sama da idon sawunku kai tsaye, kar a tsawaita fiye da yatsun kafa. Lokacin da kuke yin bugun gefe, kiyaye jikin ku a mike kuma ku guji jingina zuwa gefe.
• Sarrafa Motsi: Kar a yi gaggawar motsi. Kowane motsi ya kamata ya kasance a hankali da sarrafawa. Wannan ba zai taimaka kawai don hana rauni ba amma kuma zai sa aikin ya fi tasiri.
• Numfashi: Wani kuskure na yau da kullun shine riƙe numfashi yayin motsa jiki. Ka tuna da yin numfashi yayin da kake tsuguno da numfashi yayin da kake bugun. Wannan zai taimaka wajen kiyaye tsokoki na oxygenated kuma inganta ƙarfin ku.
• Ci gaba a hankali: Fara

Madadin Heel Touch Side Kick Squat Tambayoyin Masu Nuna

Shi beginners za su iya Madadin Heel Touch Side Kick Squat?

Ee, masu farawa zasu iya yin motsa jiki na Madadin Heel Touch Side Kick Squat. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da sigar da ta dace don guje wa rauni. Ana ba da shawarar samun ƙwararrun ƙwararrun ƙwararrun gyare-gyaren da za su jagorance ku ta hanyar motsi da farko, don tabbatar da cewa kuna yin shi daidai. Kamar kowane sabon motsa jiki, idan kun ji wani ciwo ko rashin jin daɗi, dakatar da nan da nan kuma tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Madadin Heel Touch Side Kick Squat?

• Kick ɗin Squat tare da Taɓan Heel: Wannan bambancin ya haɗa da yin squat, sa'an nan yayin da kuke tsaye, yi bugun gefe kuma ku taɓa diddigen ku da hannun kishiyar.
• Jump Squat Side Kick: Wannan ya haɗa da yin tsalle-tsalle, sannan yayin da kuke ƙasa, canzawa zuwa bugun gefe tare da kowane ƙafa.
• Kick Side Kick: Fara da jujjuyawar huhu, sa'an nan yayin da kuka dawo kan matsayi, yi bugun gefe tare da ƙafar da aka haɗe.
• Squat Pulse Side Kick: Wannan bambancin ya haɗa da yin bugun bugun jini (ƙananan squats biyu a cikin sauri), sa'an nan kuma yayin da kake tsaye, yi kullun gefe tare da kowane kafa.

Me suna da abin da ya sanya ɗaukehawa ga Madadin Heel Touch Side Kick Squat?

• Glute Bridges: Wannan motsa jiki yana hari ga glutes da hamstrings, yana haɓaka Alternate Heel Touch Side Kick Squat ta hanyar ƙarfafa waɗannan tsokoki da inganta motsi na hip, wanda ke da mahimmanci ga squatting da harba motsi.
• Side Planks: Side Planks suna taimakawa wajen ƙarfafa tsokoki na wucin gadi, waɗanda ke yin aiki yayin bugun gefe da karkatar da motsi a cikin Alternate Heel Touch Side Kick Squat, don haka inganta kwanciyar hankali da daidaito.