Raba Squat

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Raba Squat

Split Squat wani motsa jiki ne na ƙananan jiki wanda da farko ke kaiwa quadriceps, glutes, da hamstrings, yana ba da gudummawa ga ingantacciyar ma'auni, daidaitawa, da ƙarfin haɗin kai. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, saboda daidaitawa da bambancinsa. Mutane na iya so su haɗa Squats Squats a cikin ayyukan motsa jiki don haɓaka ƙarfin jiki, inganta sassauci, da gyara rashin daidaituwa na tsoka.

Yanayinta: tsammanin nuni a nuni Raba Squat

• Rage jikin ku a cikin huhu, lanƙwasa gwiwoyi biyu zuwa digiri 90, tabbatar da gwiwa ta gaba ta kai tsaye sama da idon ku kuma gwiwa ta baya tana shawagi sama da ƙasa.
• Tsaya madaidaiciyar matsayi, kiyaye ƙirjinka sama da kallon gaba, kuma tabbatar da cewa nauyinka ya rarraba daidai tsakanin kafafu biyu.
• Tura ta diddigin ƙafar gabanka don ɗaga jikinka baya zuwa wurin farawa.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, sannan canza ƙafafu kuma kuyi matakai iri ɗaya tare da ƙafar hagunku gaba.

Lajin Don yi Raba Squat

• **Kiyaye Matsayi Madaidaici**: Lokacin yin tsagawar squat, kiyaye gangar jikin ku a tsaye kuma ainihin ku. Jingila da nisa gaba ko baya na iya sanya damuwa mara nauyi a kan ƙananan baya kuma zai iya haifar da rauni. Har ila yau, ku tuna don kiyaye kafadunku kuma ku guje wa farauta.
• **Motsi Mai Sarrafawa**: Rage jikin ku ta hanyar sarrafawa har sai gwiwa ta baya ta kusa, amma ba ta taɓa ƙasa ba. Ka guji faduwa da sauri saboda yana iya haifar da rauni. Maimakon haka, mayar da hankali kan jinkirin, motsi mai sarrafawa don tafiyar da tsokoki yadda ya kamata

Raba Squat Tambayoyin Masu Nuna

Shi beginners za su iya Raba Squat?

Ee, masu farawa za su iya yin motsa jiki na Split Squat. Yana da babban motsa jiki don gina ƙananan ƙarfin jiki da kwanciyar hankali. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi ko ma nauyin jiki kawai, da kuma mayar da hankali kan kiyaye tsari mai kyau don guje wa rauni. Hakanan yana iya zama taimako don samun mai koyarwa ko gogaggen mutum da farko ya fara kulawa don tabbatar da ingantacciyar dabara. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da ƙarfin gwiwa suke girma.

Me ya sa ya wuce ga Raba Squat?

• Side Split Squat: Maimakon komawa baya, kuna zuwa gefe a cikin wannan bambancin, wanda ke kaiwa cinyoyin ciki da na waje yadda ya kamata.
• Rarraba Squat mai nauyi: Wannan sigar tana ƙara juriya ga motsi ta hanyar riƙe dumbbells a kowane hannu ko ƙararrawa akan kafaɗunku.
• Jumping Split Squat: Wannan bambancin plyometric ya haɗa da tsalle a cikin iska da kuma canza kafafunku kafin saukowa, wanda ke ƙara ƙalubalen zuciya da jijiyoyin jini kuma yana kaiwa ga filayen tsoka da sauri.
• Deficit Split Squat: Wannan bambancin ya haɗa da tsayawar ƙafar gabanku a kan wani wuri mai tsayi don ƙara yawan motsi da kuma shimfiɗa a cikin ƙuƙwalwar ƙuƙwalwar ku da quads.

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

• Bulgarian Split Squats: Wannan bambance-bambance na daidaitaccen tsaga squat yana ƙara ƙarin ƙalubale ga glutes da hamstrings ta hanyar ɗaga ƙafar baya, wanda zai iya taimakawa wajen ƙara ƙarfin motsa jiki da inganta ƙarfin haɗin kai.
• Matakai: Matakai wani babban motsa jiki ne na ƙananan jiki wanda ke kai hari ga ƙungiyoyin tsoka iri ɗaya kamar tsagewar squats, amma kuma sun haɗa da motsi a tsaye wanda zai iya haɓaka ƙarfin fashewar ku da daidaitawa.