Raba Squat tare da Roll

• 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 Raba Squat tare da Roll

Rarraba Squat tare da Roll motsa jiki ne mai ƙarfi wanda ya haɗa ƙarfin horo da haɓaka daidaituwa, da farko yana niyya ga quadriceps, glutes, da hamstrings. Wannan motsa jiki ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi zuwa matakan dacewa daban-daban. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta ƙananan ƙarfin jiki, inganta kwanciyar hankali, da kuma ƙara motsi da sassauci.

Yanayinta: tsammanin nuni a nuni Raba Squat tare da Roll

• Mataki na ƙafa ɗaya gaba kuma lanƙwasa duka gwiwoyi don runtse jikin ku zuwa squat mai tsaga, yayin da a lokaci guda jujjuya dumbbells ƙasa da ƙafar gaban ku zuwa idon sawun ku.
• Tabbatar cewa gwiwa na gaba yana sama da idon sawu, kuma sauran gwiwa yana shawagi a kusa da kasa.
• Matsa ta diddigin gaban ku don tsayawa sama, mirgina dumbbells a mayar da ƙafarku zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan canza ƙafafu kuma ku yi adadin adadin maimaitawa a ɗaya gefen.

Lajin Don yi Raba Squat tare da Roll

• **A Gujewa Juyo Gaba**: Kuskure na gama gari da mutane ke yi shi ne jingina gaba yayin tsagawar tsuguno. Wannan na iya sanya damuwa mara amfani akan baya da gwiwoyi. Riƙe jikin jikin ku a tsaye a duk lokacin aikin don haɗa ainihin ku da kare bayanku.
• ** Kiyaye Ma'auni ***: Daidaita ƙafa ɗaya da abin nadi na kumfa na iya zama ƙalubale. Don kiyaye ma'auni, mayar da hankali kan tabo a ƙasa kamar mita ɗaya a gaban ku kuma ku ci gaba da yin aikin ku. Ka guji kallon ƙasa ko sama saboda wannan zai iya jefar da ma'auni.
• **Motsi Mai Sarrafawa**: Gujewa

Raba Squat tare da Roll Tambayoyin Masu Nuna

Shi beginners za su iya Raba Squat tare da Roll?

Ee, masu farawa zasu iya yin Raba Squat tare da motsa jiki na Roll. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauka a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da sassauci ya inganta. Hakanan yana da fa'ida a sami mai horar da motsa jiki ko gogaggen mutum ya fara nuna motsa jiki don tabbatar da daidaitaccen matsayi da fasaha.

Me ya sa ya wuce ga Raba Squat tare da Roll?

• Bulgarian Split Squat: Wannan sigar ta ƙunshi sanya ƙafar ku ta baya akan wani wuri mai tsayi kamar benci, wanda ke ƙara ƙarfi kuma yana mai da hankali kan ƙafar gaba.
• Barbell Split Squat: A cikin wannan bambance-bambancen, ana sanya ƙwanƙwasa a saman baya na sama, yana ƙara ƙarin nauyi da ƙalubalanci daidaito da ƙarfin ku.
• Goblet Split Squat: Wannan bambancin ya haɗa da riƙe da kettlebell ko dumbbell a gaban ƙirjin ku a cikin matsayi na goblet, wanda ke haɗa ainihin ku kuma yana inganta ma'auni.
• Raba Squat tare da Ƙungiyoyin Ƙarfafawa: Wannan sigar tana amfani da bandeji mai juriya da aka madauki kewaye da ƙafar gabanku kuma a riƙe a hannunku, yana ƙara ƙarin ƙalubale ga kwanciyar hankali da ƙarfin ku.

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

• Bulgarian tsaga squats: Wannan motsa jiki kuma yana hari kan ƙananan tsokoki na jiki amma tare da ƙarin ƙarfafawa akan daidaito da kwanciyar hankali, yayin da ƙafa ɗaya ke ɗaukaka, wanda ya dace da ma'auni na Rarraba Squat tare da Roll.
• Deadlifts: Deadlifts babban motsa jiki ne na haɗin gwiwa saboda suna mai da hankali kan sarkar baya (glutes da hamstrings), waɗanda ƙungiyoyin tsoka iri ɗaya ne wanda Split Squat tare da Roll ya yi niyya, amma daga wani kusurwa daban, yana taimakawa wajen haifar da ingantaccen ƙarfin jiki. .