Sissy Squat mai nauyi

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus

Sakonni ga Sissy Squat mai nauyi

Sissy Squat mai nauyi wani motsa jiki ne mai ƙarfi wanda aka tsara don ƙarfafa quadriceps, glutes, da ainihin, yayin da kuma inganta daidaituwa da daidaitawa. Wannan motsa jiki ya dace da daidaikun mutane a tsaka-tsaki zuwa matakan motsa jiki na ci gaba, musamman waɗanda ke neman haɓaka ayyukan motsa jiki na ƙafa. Haɗa Sissy Squats masu nauyi a cikin ayyukanku na yau da kullun na iya taimakawa haɓaka ƙananan ƙarfin jiki, sassaƙa ma'anar tsoka, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Sissy Squat mai nauyi

• Fara motsi ta hanyar lanƙwasa gwiwoyi da karkatar da gangar jikin ku a baya a lokaci guda, kiyaye bayanku madaidaiciya da diddige ku a ƙasa.
• Ci gaba da runtse kanku har sai gwiwoyinku sun kasance a kusan kusurwar digiri 90, ko kuma gwargwadon yadda zaku iya tafiya cikin nutsuwa.
• Dakata na ɗan lokaci a cikin wannan matsayi, tabbatar da an haɗa ainihin ku kuma baya ya mike.
• A ƙarshe, tura baya zuwa wurin farawa, ta amfani da quadriceps don fitar da motsi, kuma maimaita don adadin da ake so na maimaitawa.

Lajin Don yi Sissy Squat mai nauyi

• Ci gaba da Mahimmancin Mahimmancin ku: Yana da mahimmanci don kiyaye jigon ku a cikin duk motsin ku. Wannan zai taimaka wajen daidaita jikinka da kare ƙananan baya. Kuskure na yau da kullun shine ƙyale ciki ya huta, wanda zai iya haifar da zagaye na baya da kuma raunin da ya faru.
• Kada ku yi gaggawa: Wani kuskure na yau da kullum shine yin gaggawa ta motsa jiki. Wannan zai iya haifar da nau'i mara kyau da kuma raunin da ya faru. Maimakon haka, yi aikin motsa jiki a hankali kuma tare da sarrafawa, mai da hankali kan ƙwayar tsoka da saki.
• Yi amfani da Nauyin Da Ya dace: Fara da nauyi wanda zaku iya sarrafawa cikin nutsuwa kuma kawai ƙara adadin lokacin

Sissy Squat mai nauyi Tambayoyin Masu Nuna

Shi beginners za su iya Sissy Squat mai nauyi?

Ee, masu farawa zasu iya yin motsa jiki na Sissy Squat masu nauyi, amma ana ba da shawarar farawa da sissy squats da farko don saba da motsi da haɓaka ƙarfi. Wannan motsa jiki yana buƙatar ma'auni mai kyau da ƙarfi a cikin quads da core, don haka yana da mahimmanci a kula da sigar asali kafin ƙara nauyi. Da zarar jin dadi tare da nau'in nauyin jiki, masu farawa zasu iya ƙara nauyi a hankali, tabbatar da kula da tsari mai kyau don kauce wa rauni. Kamar kowane motsa jiki, yana da kyau a tuntuɓi ƙwararrun motsa jiki ko mai horo idan ba ku da tabbas game da ingantacciyar dabarar.

Me ya sa ya wuce ga Sissy Squat mai nauyi?

• Sissy Squat tare da Dumbbells: A cikin wannan bambancin, kuna riƙe dumbbell a kowane hannu yayin yin squat, ƙara ƙarin juriya da ƙara ƙarfin motsa jiki.
• Sissy Squat with Resistance Bands: Wannan bambancin ya ƙunshi yin amfani da bandeji mai juriya, wanda aka sanya a kusa da idon sawu ko gwiwoyi, don ƙara ƙarin matakin wahala ga squat.
• Sissy Squat tare da Kettlebell: Wannan bambancin ya ƙunshi riƙe da kettlebell kusa da ƙirjin ku yayin yin squat, ƙara juriya da aiki na jikin ku na sama.
• Sissy Squat tare da Barbell: A cikin wannan bambancin, kuna sanya shinge a kafadu yayin da kuke yin squat, ƙara nauyin nauyin nauyi da kuma yin motsa jiki mafi kalubale.

Me suna da abin da ya sanya ɗaukehawa ga Sissy Squat mai nauyi?

• Lunges: Lunges suna kaiwa quads, hamstrings, da glutes, kama da Sissy Squat mai nauyi. Duk da haka, suna kuma ƙalubalanci ma'auni da haɗin kai, wanda zai iya taimakawa wajen inganta sarrafawa da daidaito na Sissy Squats.
• Maraƙi yana ɗagawa: Yayin da babban abin da aka fi mayar da hankali kan Sissy Squat mai nauyi yana kan cinyoyi da glutes, kuma yana ɗaukar maruƙan zuwa ƙarami. Ta hanyar haɗa Calf Raises a cikin abubuwan yau da kullun, zaku iya tabbatar da cewa ba a kula da maƙarƙan ku ba, wanda ke haifar da ƙarin daidaiton ƙarfin jiki.