Skater 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 Skater Squat

Skater Squat ƙaramin motsa jiki ne na jiki wanda ke kai hari ga quadriceps, hamstrings, glutes, da ainihin, haɓaka daidaito, ƙarfi, da kwanciyar hankali. Ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa ’yan wasa, saboda ana iya gyara shi don dacewa da iyawar mai amfani. Mutane za su so su haɗa Skater Squats a cikin abubuwan da suke yi na yau da kullum don inganta ƙananan ƙarfin jiki, haɓaka daidaito, da ƙara yawan dacewa da aiki.

Yanayinta: tsammanin nuni a nuni Skater Squat

• Matsa nauyin jikinka zuwa ƙafar dama, sannan ka ɗaga ƙafarka na hagu daga ƙasa kuma ka shimfiɗa shi a bayanka, kiyaye ƙafarka na hagu a tsaye.
• Rage jikin ku zuwa wani wuri mai tsumma ta hanyar lanƙwasa gwiwa ta dama, yayin da kuke ajiye ƙafar hagu a bayan ku, kamar dai ku mai tsalle-tsalle ne a kan ƙafa ɗaya.
• Matsa ta kafar dama don tashi sama zuwa matsayi na tsaye, yayin dawo da ƙafar hagu na hagu zuwa wurin farawa.
• Maimaita motsi a kan kafar hagu, kuma ci gaba da musanya tsakanin kafafu biyu don adadin da ake so.

Lajin Don yi Skater Squat

• ** Ma'auni:** Wannan motsa jiki yana buƙatar ma'auni mai kyau. Idan kun kasance mafari, zaku iya amfani da bango ko kujera don tallafi har sai kun sami kwanciyar hankali. Kada ku yi gaggawar aiwatarwa; ba laifi a dauki shi a hankali a hankali. Kuskure na gama gari: Ƙoƙarin yin motsa jiki da sauri zai iya haifar da asarar daidaituwa da yiwuwar rauni.
• ** Zurfin Squat: ** Nufin zurfafa zurfafawa don shiga cikin glutes da hamstrings, amma ku tafi gwargwadon yadda zaku iya yayin kiyaye kyakkyawan tsari.

Skater Squat Tambayoyin Masu Nuna

Shi beginners za su iya Skater Squat?

Ee, masu farawa za su iya yin motsa jiki na Skater Squat, amma yana iya zama ƙalubalen motsi ga waɗanda ke farawa. Yana buƙatar daidaituwa, daidaituwa, da ƙarfi a cikin ƙananan jiki. Masu farawa na iya so su fara da squats masu nauyin jiki ko taimakon squats kafin su ci gaba zuwa skater squats. Hakanan za su iya canza motsa jiki ta hanyar rashin yin ƙasa da ƙasa ko amfani da tallafi kamar bango ko kujera har sai sun haɓaka ƙarfi da daidaituwa. Kamar kowane motsa jiki, yana da mahimmanci a yi amfani da tsari mai kyau don guje wa rauni.

Me ya sa ya wuce ga Skater Squat?

• Bulgarian Split Squat: Wannan sigar tana buƙatar kafa ɗaya don ɗaukaka a kan benci ko ta biyo bayan ku yayin da kuke tsuguno a ƙafar gabanku.
• Akwatin Ƙafa ɗaya Squat: A cikin wannan bambancin, kuna tsuguna a ƙafa ɗaya har sai duwawunku ya taɓa akwati ko benci, sannan ku tsaya a baya.
• Goblet Skater Squat: Wannan bambancin ya haɗa da riƙe da kettlebell ko dumbbell a gaban kirjin ku yayin yin squat.
• Skater Squat tare da Resistance Bands: Wannan sigar ta ƙunshi yin amfani da igiyoyin juriya a kusa da gwiwoyi don ƙara ƙarfin squat.

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

• Jump Squats kuma na iya haɓaka Skater Squats yayin da suke haɗa nau'ikan plyometric, wanda ke taimakawa haɓaka ƙarfi, saurin gudu, da haɓaka, halayen da ke da fa'ida ga motsi na gefe a cikin Skater Squats.
• Ƙafafun Ƙafa ɗaya, kamar Skater Squat, yana jaddada ƙarfin haɗin kai da daidaituwa, yana taimakawa wajen gyara rashin daidaituwa na tsoka da inganta kwanciyar hankali, wanda ke da mahimmanci don aiwatar da Skater Squats.