Quarter Squat

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Wurin roba.

Sakonni ga Quarter Squat

Quarter Squat wani motsa jiki ne na ƙananan jiki wanda da farko yana ƙarfafa quadriceps, glutes, da hamstrings, yayin da kuma inganta daidaituwa da motsi. Yana da kyakkyawan motsa jiki ga masu farawa ko mutane masu matsalar gwiwa saboda yana buƙatar ƙasan lanƙwasa gwiwa fiye da cikakken squat, rage yuwuwar damuwa. Mutane za su so su yi shi yayin da yake haɓaka ƙarfin ƙafa da ƙarfi gaba ɗaya, wanda zai iya inganta ayyukan yau da kullum da wasanni.

Yanayinta: tsammanin nuni a nuni Quarter Squat

• Fara motsa jiki ta hanyar durƙusa gwiwoyi da tura kwatangwalo da duwawu kamar za ku zauna a kujera, amma kawai ku rage jikin ku kusan kashi ɗaya cikin huɗu na hanyar ƙasa.
• Tabbatar cewa gwiwoyinku suna cikin layi tare da ƙafafunku kuma kada ku wuce yatsun kafa, ku tsayar da bayanku madaidaiciya kuma ainihin ku.
• Dakata na ɗan lokaci a cikin wannan squat na kwata kafin turawa ta dugadugan ku don komawa wurin farawa, tsaye.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Quarter Squat

• Daidaitaccen Motsi: Kuskuren gama gari shine lanƙwasa daga kugu, wanda zai iya takura maka baya. Maimakon haka, ya kamata ku fara motsi daga kwatangwalo, kamar dai kuna shirin komawa kan kujera. Tsaya kirjin ku sama da bayanku madaidaiciya a duk lokacin motsa jiki.
• Zurfin Squat: Kamar yadda sunan ya nuna, kwata kwata yana buƙatar ka rage jikinka kawai kashi ɗaya cikin huɗu na hanyar ƙasa. Ƙunƙarar ƙanƙara ko ƙwanƙwasawa na iya rage tasirin motsa jiki kuma yana iya haifar da rauni.
• Matsayin Knee: Tsaya gwiwoyi kai tsaye a kan idon sawu yayin da kuke tsuguno. Yarda da gwiwowinku suyi kogo ko tura waje da yawa na iya haifar da raunin gwiwa.
• Fasahar Numfashi: Numfashi yayin da kake runtse jikinka

Quarter Squat Tambayoyin Masu Nuna

Shi beginners za su iya Quarter Squat?

Ee, masu farawa zasu iya yin motsa jiki na Quarter Squat. Haƙiƙa babban wurin farawa ne ga waɗanda sababbi don dacewa da dacewa kamar yadda yake taimakawa wajen haɓaka ƙarfin jiki da kwanciyar hankali. Koyaya, yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Yana iya zama da amfani a sami mai horar da motsa jiki ko jagorar ƙwararru ta matakan farko don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Quarter Squat?

• Jumping Quarter Squat: Wannan bambancin yana ƙara wani nau'i na plyometric zuwa motsa jiki, inda kuke tsalle daga matsayi na kwata, ƙara ƙalubalen juriya na zuciya da tsoka.
• Quarter Squat tare da Resistance Band: Wannan bambancin ya haɗa da yin amfani da bandeji mai juriya a kusa da cinyoyinku ko idon sawu, haɓaka haɗin gwiwar ku da tsokoki na hip.
• Barbell Quarter Squat: Wannan bambancin ya haɗa da sanya shinge a kafadu, ƙara nauyi zuwa motsa jiki da kuma ƙara ƙalubalen tsokoki na jikin ku.
• Quarter Squat tare da Dumbbells: Wannan bambancin ya haɗa da riƙe dumbbell a kowane hannu yayin yin kwata-kwata, ƙara ƙarin juriya da shigar da tsokoki na hannu da kafada.

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

• Deadlifts wani kyakkyawan aikin motsa jiki ne wanda ya dace da Quarter Squats saboda suna mayar da hankali ga tsokoki na baya (hamstrings, glutes, da ƙananan baya), suna samar da daidaitaccen ƙarfin haɓakawa lokacin da aka haɗa tare da mayar da hankali na gaba na squats.
• Kiwan maraƙi kuma na iya haɗawa da Quarter Squats ta hanyar ƙarfafa ƙananan tsokoki na ƙafafu, waɗanda galibi ana yin watsi da su a cikin motsa jiki na squat, don haka inganta ƙarfin ƙafar gaba ɗaya da kwanciyar hankali.