Raba Squats

• 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 Squats

Split Squats wani motsa jiki ne mai mahimmanci wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da quadriceps, glutes, da hamstrings, don haka haɓaka ƙarfin ƙarfin jiki gaba ɗaya da daidaito. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane za su so su haɗa Squats Squats a cikin abubuwan yau da kullun don inganta ƙarfin ƙafafu, haɓaka kwanciyar hankali, da haɓaka sassauci, duk waɗannan suna ba da gudummawa ga ingantaccen aikin jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Raba Squats

• Ka kiyaye jikinka na sama a mike, tare da kafadunka baya da annashuwa da haɗe sama. Hannun ku na iya kasancewa a kan kwatangwalo ko mikawa don ma'auni.
• Rage jikin ku har sai gwiwa ta gaba ta kasance a kusurwar digiri 90 kuma gwiwa na baya yana sama da kasa. Ya kamata diddigin gaban ku ya zama lebur a ƙasa kuma gwiwa ya kamata ya kasance a kan idon sawun kai tsaye.
• Mayar da kanku baya zuwa matsayin farawa ta danna cikin diddige gaban ku, kiyaye nauyin ku daidai, ba jingina gaba ko baya ba.
• Maimaita motsa jiki a gefe guda ta gaba tare da ƙafar hagu da baya tare da ƙafar dama.

Lajin Don yi Raba Squats

• **Kiyaye Matsayi Madaidaici**: Ka kiyaye jikinka a tsaye a duk lokacin motsa jiki. Jingila da nisa gaba ko baya na iya sanya damuwa mara nauyi a bayan ka. Don taimakawa ci gaba da tsayawa tsayin daka, haɗa ainihin ku kuma kiyaye kallon ku a gaba.
• **Madaidaicin Matsayin Kafar**: Kafar gabanka yakamata ta kasance a kwance a kasa sannan kafar bayanka ta kasance akan yatsun sa. Ka guji barin gwiwa ta gaba ta kogo a ciki ko waje, ya kamata ya kasance yana nuni a hanya daya da kafarka.
• **Motsi Mai Sarrafa

Raba Squats Tambayoyin Masu Nuna

Shi beginners za su iya Raba Squats?

Ee, masu farawa za su iya yin cikakken motsa jiki na Split Squats. Yana da babban motsa jiki ga masu farawa kamar yadda yake taimakawa wajen ƙarfafa ƙarfi da kwanciyar hankali a cikin ƙananan jiki. Yana kaiwa ga quadriceps, hamstrings, glutes, da calves, kuma yana taimakawa wajen inganta daidaituwa da daidaitawa. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi ko ma nauyin jiki kawai, kuma a mai da hankali kan tsari don guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali suna ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta.

Me ya sa ya wuce ga Raba Squats?

• Side Split Squat: A cikin wannan sigar, zaku fita zuwa gefe don yin squat, wanda ke kaiwa cinyoyin ku na ciki da na waje.
• Jumping Split Squat: Wannan shine ƙarin sauye-sauye mai ƙarfi inda kuke ƙara tsalle yayin da kuke canza ƙafafu, haɓaka ƙalubalen zuciya.
• Rarraba Squat mai nauyi: Wannan bambancin ya ƙunshi riƙe dumbbell a kowane hannu ko barbell a bayanku, yana ƙara juriya ga motsa jiki.
• Rear Foot Elevated Squat Squat: Daidai da squat na Bulgarian, wannan bambancin ya haɗa da ɗaga ƙafar ku ta baya akan benci ko mataki, amma tare da mayar da hankali kan kiyaye gangar jikin mafi tsayi don shiga quads.

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

• Bulgarian Split Squats: Wannan shi ne bambancin rabe-raben squat wanda ya haɗa da ɗaga ƙafar baya, wanda ke ƙara wahalhalu da ƙarfin motsa jiki, ta haka yana haɓaka ƙarfi da ma'auni na ƙananan tsokoki da aka yi niyya a cikin tsaga na gargajiya.
• Matakan haɓakawa: Matakan haɓakawa suna da fa'ida saboda suna kwaikwayon motsi iri ɗaya kamar tsaga squats amma suna ƙara wani abu na daidaituwa da daidaitawa. Wannan motsa jiki yana taimakawa wajen ƙarfafa quads, hamstrings, da glutes, kamar yadda aka raba squats, yayin da kuma inganta ƙarfin haɗin gwiwa da kwanciyar hankali.