Potty Squat

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Potty Squat

Motsa jiki na Potty Squat motsi ne na aiki wanda ke taimakawa inganta ƙananan ƙarfin jiki, sassauci, da daidaituwa, yana sa ya zama mai amfani ga mutane na kowane matakan dacewa. Yana da amfani musamman ga ƴan wasa da daidaikun mutane waɗanda ke son haɓaka dabarun tsugunar da su ko waɗanda ke da sha'awar haɓaka motsin ayyukansu na yau da kullun. Ta hanyar haɗa Potty Squats cikin ayyukan motsa jiki na yau da kullun, daidaikun mutane na iya tsammanin ganin haɓakawa a cikin tsarin jikinsu gaba ɗaya, motsi, da wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Potty Squat

• Sa'an nan kuma, saukar da jikin ku zuwa wani wuri mai tsutsa, yin zurfi kamar yadda za ku iya, kamar kuna zaune a kan kujera.
• Tsaya kirjin ku sama da bayanku madaidaiciya yayin da kuke tura gwiwoyinku waje don daidaitawa da yatsun kafa.
• Riƙe matsayin squat na ƴan daƙiƙa, tabbatar da cinyoyinku suna layi ɗaya da ƙasa, suna kwaikwayon matsayin zama akan tukunya.
• A ƙarshe, tura ta cikin diddige don tsayawa baya har zuwa matsayi na farawa, tabbatar da kiyaye ainihin ku cikin motsi.

Lajin Don yi Potty Squat

• Shiga Mahimmancin ku: Yin shigar da tsokoki na asali yana da mahimmanci don kiyaye daidaito yayin Potty Squat. Wannan ba kawai yana ƙarfafa tsokoki na ciki ba, amma kuma yana kare ƙananan baya daga rauni. Kuskure na yau da kullun shine barin ciki ya yi rauni, wanda zai iya haifar da mummunan tsari da rauni mai yuwuwa.
• Tsaya Madaidaicin Baya: Tsaya bayanka madaidaiciya da kirji da kafadu sama. Lankwasawa ko runguma na iya sanya matsi mara nauyi a bayan ka. Tabbatar cewa baya yana cikin tsaka tsaki a cikin duk motsin motsi.
• Numfashi Mai Kyau: Ka tuna da yin numfashi yayin da kake ragewa

Potty Squat Tambayoyin Masu Nuna

Shi beginners za su iya Potty Squat?

Ee, masu farawa zasu iya yin motsa jiki na Potty Squat. Motsa jiki ne mai sauƙi kuma mai inganci don haɓaka ƙarfin jiki da sassaucin ƙasa. Duk da haka, yana da mahimmanci don farawa tare da motsi mai dadi kuma a hankali ƙara zurfin squat yayin da ƙarfi da sassauci ya inganta. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau a fara sannu a hankali kuma a nemi jagora daga ƙwararrun ƙwararru don tabbatar da tsari mai kyau da hana rauni.

Me ya sa ya wuce ga Potty Squat?

• The "Wall Squat" wani bambanci ne inda kake jingina baya ga bango yayin da kake riƙe matsayi na squat, wanda zai iya zama da amfani ga waɗanda ke da al'amurran daidaitawa.
• "Chair Squat" wani nau'i ne da aka gyara inda kuke amfani da kujera don tallafi, yana sauƙaƙa ga masu farawa ko masu matsalar motsi.
• "Yoga Squat" ko "Malasana" wani bambanci ne wanda ya ƙunshi dabarun yoga, inganta sassauci da daidaito.
• "Goblet Squat" shine bambancin motsa jiki inda kake riƙe nauyi (kamar kettlebell ko dumbbell) kusa da ƙirjinka yayin da kake tsuguno, ƙara ƙarin ƙalubale da aiki na jikinka na sama.

Me suna da abin da ya sanya ɗaukehawa ga Potty Squat?

• "Lunges" wani motsa jiki ne wanda ya dace da Potty Squat saboda suna kuma shiga ƙananan tsokoki na jiki, musamman quadriceps, hamstrings, da glutes, amma suna ƙara wani nau'i na daidaito da kwanciyar hankali, haɓaka ƙarfin jiki da daidaituwa gaba ɗaya.
• "Wall Sits" na iya zama babban haɗin gwiwa ga Potty Squat kamar yadda suke kai hari ga quads, hamstrings, da glutes, amma kuma suna inganta jimiri na tsoka saboda tsokoki suna cikin tashin hankali na tsawon lokaci, wanda zai iya taimakawa wajen inganta ƙarfin hali. ake bukata don squats.