Nauyin Jiki Saman Zuciya

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

Sakonni ga Nauyin Jiki Saman Zuciya

Squat Nauyin Jiki cikakken motsa jiki ne wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da ainihin, ƙafafu, kafadu, da hannaye, haɓaka ƙarfin gabaɗaya, daidaito, da sassauci. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki don inganta yanayin aikinsu, ƙara motsinsu, da haɓaka aikinsu na motsa jiki.

Yanayinta: tsammanin nuni a nuni Nauyin Jiki Saman Zuciya

• Shiga zuciyar ku, sannan a hankali ku durƙusa gwiwoyinku kuma ku runtse jikin ku kamar kuna zaune a kan kujera mai tunani, tabbatar da ci gaba da mika hannayenku sama a duk lokacin motsi.
• Rage jikinka har sai cinyoyinka sun yi daidai da ƙasa, tabbatar da cewa gwiwoyin ba su wuce yatsun kafa ba kuma bayanka ya kasance a tsaye.
• Dakata na ɗan lokaci a cikin wannan squat matsayi, kiyaye nauyin ku a kan dugadugan ku.
• Tura ta sheqa don komawa wurin farawa, ajiye hannayenku sama, kuma maimaita motsa jiki sau da yawa kamar yadda aka ba da shawarar.

Lajin Don yi Nauyin Jiki Saman Zuciya

• ** Kiyaye Ma'auni:** Ma'auni yana da mahimmanci a cikin squat sama da sama. Ka kiyaye nauyin jikinka a cikin sheqa da ƙwallon ƙafa, ba yatsun kafa ba. Kuskure na yau da kullun shine jingina da nisa gaba ko baya, wanda zai iya zubar da ma'aunin ku kuma ya haifar da rauni.
• **Motsi Mai Sarrafawa:** Lokacin yin squat, tabbatar da motsin ku yana jinkiri da sarrafawa. Ka guji yin gaggawar motsa jiki saboda zai iya haifar da sigar da ba daidai ba da kuma yiwuwar rauni.
• **Ku Tsare Hannunku Mik'ewa:** Yayin da kuke tsuguno, ku tabbata

Nauyin Jiki Saman Zuciya Tambayoyin Masu Nuna

Shi beginners za su iya Nauyin Jiki Saman Zuciya?

Nauyin Jiki Saman Squat wani hadadden motsa jiki ne wanda ke buƙatar ingantaccen motsi, ƙarfi, da daidaitawa. Don masu farawa, yana iya zama ƙalubale don yin aiki saboda babban matakin sassauci da kwanciyar hankali da ake buƙata. Ana ba da shawarar cewa masu farawa su fara da motsa jiki masu sauƙi don haɓaka ƙarfinsu da sassauci, kamar squats masu nauyi ko goblet squats. Da zarar sun ƙware waɗannan, sannu a hankali za su iya ci gaba zuwa ƙarin motsa jiki na ci gaba kamar Jikin Jiki na Sama a ƙarƙashin ingantacciyar jagora da kulawa. Koyaushe ku tuna tuntuɓar ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin atisaye daidai da aminci.

Me ya sa ya wuce ga Nauyin Jiki Saman Zuciya?

• Pistol Squat: Wannan shi ne mafi ƙalubale bambance-bambancen inda kuka tsugunna a kafa ɗaya yayin da ɗayan ƙafar ke mika gaba, daidai da ƙasa.
• Jumping Squat: Wannan bambancin ya haɗa da tsalle-tsalle da fashewa daga kasan matsayi na squat, ƙara ƙarfin da ƙara wani abu na cardio zuwa motsa jiki.
• Bulgarian Split Squat: A cikin wannan bambancin, ƙafa ɗaya yana ɗagawa a kan benci ko mataki a bayanka yayin da kake yin squat, mai da hankali kan motsa jiki akan ƙafa ɗaya a lokaci guda.
• Wall Sit: Wannan bambancin ya haɗa da jingina baya ga bango da zamewa zuwa wuri mai tsutsawa, sa'an nan kuma riƙe wannan matsayi na adadin lokaci don gina jimiri.

Me suna da abin da ya sanya ɗaukehawa ga Nauyin Jiki Saman Zuciya?

• Push-ups na iya zama babban madaidaici ga Squats na Jiki yayin da suke ƙarfafa jiki na sama da ainihin, mahimmanci don kiyaye daidaito da sarrafawa yayin hawan sama wanda ke buƙatar babban jiki mai ƙarfi don ɗaukar nauyi sama da kai.
• Planks suna taimakawa wajen ƙarfafa tushen tsokoki, waɗanda ke da mahimmanci don kiyaye kyakkyawan matsayi da daidaito yayin Jiki Saman Squats, yana mai da su kyakkyawan motsa jiki.