Shrimp Squat

• 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 Shrimp Squat

Shrimp Squat shine ƙalubalen ƙananan motsa jiki wanda ke aiki da quadriceps, glutes, da hamstrings. Ya dace da daidaikun mutane a tsaka-tsaki zuwa matakin motsa jiki na ci gaba, waɗanda ke neman haɓaka daidaito, daidaitawa, da ƙarfin haɗin gwiwa. Ta hanyar haɗa Shrimp Squats a cikin ayyukan yau da kullun, masu sha'awar motsa jiki na iya haɓaka ƙarfin ƙafar su gabaɗaya, haɓaka alamar muscular, da haɓaka aikin motsa jiki.

Yanayinta: tsammanin nuni a nuni Shrimp Squat

• Yanzu, kai bayanka da hannun gefe ɗaya kuma ka kama ƙafar ƙafar ƙafa, wannan shine wurin farawa.
• Fara tsuguno a kan ƙafar ƙafar ku yayin da kuke riƙe ƙafar ƙafar ku madaidaiciya da ɗagawa.
• Yi ƙasa da ƙasa kamar yadda za ku iya, da kyau har sai gwiwa na kafa na tsaye ya taɓa ƙasa, yayin kiyaye daidaito da sarrafawa.
• Tura ta diddige tsaye don komawa zuwa wurin farawa, kiyaye sauran ƙafar ku a duk lokacin motsi. Maimaita a daya gefen.

Lajin Don yi Shrimp Squat

• ** Ma'auni ***: Wannan motsa jiki yana buƙatar ma'auni mai kyau. Idan kuna fama, gwada yin motsa jiki kusa da bango ko wani ɗaki mai ƙarfi wanda zaku iya amfani da shi don tallafi. Ka guji jingina da yawa akan tallafin, saboda hakan zai iya kawar da tasirin motsa jiki. Yayin da ma'aunin ku ya inganta, yi ƙoƙarin dogara kaɗan akan tallafin.
• ** Ci gaba ***: Fara da ainihin sigar motsa jiki kafin ci gaba zuwa ƙarin ci gaba. Da farko, zaku iya yin squat ba tare da riƙewa ba

Shrimp Squat Tambayoyin Masu Nuna

Shi beginners za su iya Shrimp Squat?

Ee, masu farawa na iya yin motsa jiki na Shrimp Squat, amma motsi ne mai wahala wanda ke buƙatar daidaito mai kyau, ƙarfi, da sassauci. Yana iya zama da wahala ga masu farawa su yi shi daidai ba tare da horo na farko ko kwandishan ba. Ana ba da shawarar farawa da sauƙi na squats, irin su squats masu nauyi ko goblet squats, kafin a ci gaba zuwa mafi rikitarwa iri kamar shrimp squat. Kamar koyaushe, yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Idan kai mafari ne, za ka iya samun taimako don yin aiki tare da mai horarwa ko kocin da zai jagorance ka wajen yin motsa jiki daidai.

Me ya sa ya wuce ga Shrimp Squat?

• Squat mai nauyi mai nauyi ya ƙunshi riƙe dumbbell ko kettlebell a cikin hannayenku yayin yin squat na shrimp don ƙara ƙarin juriya da ƙara ƙarfin motsa jiki.
• Bulgarian Shrimp Squat wani bambanci ne inda ƙafa ɗaya ke ɗagawa a kan benci ko mataki a bayanka, wanda ke kara kai hari ga glutes da hamstrings.
• Jumping Shrimp Squat yana ƙara wani nau'i na plyometric zuwa motsa jiki, inda kuka yi tsalle sama daga ƙasa na squat, inganta ƙarfi da ƙarfi.
• Shrimp Squat tare da Knee Tap ya haɗa da taɓa gwiwa na ƙafar ƙafar da ba ta aiki a ƙasa a kasan squat, wanda ya ƙara ƙarin ƙalubalen motsi da zurfi zuwa squat.

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

• Squats na Bulgarian Split Squats wani babban ƙari ne ga Shrimp Squats saboda haka nan suna jaddada ƙarfin ƙafa ɗaya da kwanciyar hankali, yayin da kuma ke kaiwa ƙungiyoyin tsoka iri ɗaya - quads, glutes, da hamstrings.
• Goblet Squat na iya haɗawa da Shrimp Squat ta hanyar ƙara nauyin da aka ɗora a gaba, wanda ke ƙalubalanci mahimmanci da ƙarfin jiki, yayin da yake ci gaba da mayar da hankali ga ƙananan ƙarfin jiki da motsi.