Sled Hack Squat

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Gudun karin tunan.
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Sled Hack Squat

Sled Hack Squat wani motsa jiki ne mai ƙarfi na ƙananan jiki wanda ke da alhakin quadriceps, glutes, da hamstrings, yana ba da cikakkiyar motsa jiki don ƙarfafawa da toning. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin mutum da juriya. Mutane za su so yin wannan motsa jiki kamar yadda ba kawai inganta ƙananan ƙarfin jiki da ma'anar tsoka ba, amma kuma yana inganta daidaituwa, kwanciyar hankali, da kuma wasan kwaikwayo na gaba daya.

Yanayinta: tsammanin nuni a nuni Sled Hack Squat

• Sanya ƙafafunku nisan kafada baya kan dandamalin ƙafar ƙafa, tabbatar da cewa yatsun kafa suna nuni da ɗanɗano waje.
• Fara motsa jiki ta hanyar lanƙwasa a gwiwoyi da kwatangwalo don runtse jikin ku, kiyaye madaidaiciyar baya da kiyaye diddige ku a kan dandamali.
• Ci gaba da saukar da kanku har sai cinyoyin ku sun yi daidai da dandamali, tabbatar da kiyaye gwiwoyinku a layi tare da ƙafafunku kuma kada ku bar su su wuce bayan yatsun ku.
• Tura ta cikin diddige don mika kafafunku kuma ku koma wurin farawa, tabbatar da cewa ba ku kulle gwiwoyinku a saman motsi ba.

Lajin Don yi Sled Hack Squat

• Motsi Mai Sarrafa: Guji saurin motsi. Rage sled ɗin a hankali kuma a hankali, tabbatar da cewa gwiwoyinku ba su wuce ƙafar ƙafar ƙafa ba. Wannan kuskure ne na kowa wanda zai iya sanya damuwa mara amfani akan gwiwoyinku. Matsa baya sama ta amfani da diddige, ba yatsun kafa ba.
• Tsaya Matsayi: Ka riƙe kirjinka sama da kan ka yana fuskantar gaba a duk lokacin motsa jiki. Ka guji zagaye kafadu ko karkatar da kashin bayan ka, saboda hakan na iya haifar da raunin baya.
• Zurfin Squat: Nufin runtse jikinka har sai cinyoyinka sun kasance aƙalla daidai da ƙasa. Wannan yana ɗaukar cikakken kewayon tsokoki kuma yana haɓaka tasirin aikin. Koyaya, kar ku yi ƙasa da ƙasa saboda yana iya sanya damuwa mai yawa akan gwiwoyinku. 5

Sled Hack Squat Tambayoyin Masu Nuna

Shi beginners za su iya Sled Hack Squat?

Ee, masu farawa zasu iya yin motsa jiki na Sled Hack Squat. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai horar da kai ko ƙwararrun ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Kamar kowane motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsawa kanku da sauri da sauri.

Me ya sa ya wuce ga Sled Hack Squat?

• Wide Stance Sled Hack Squat: Wannan bambance-bambancen yana kaiwa cinyoyin ciki da cinya fiye da sled hack squat na gargajiya.
• Ƙunƙarar Tsaya Sled Hack Squat: Wannan bambancin yana ba da fifiko ga quadriceps idan aka kwatanta da daidaitattun sled hack squat.
• Sled Hack Squat tare da Calf Raise: Wannan bambancin yana ƙara haɓakar maraƙi a ƙarshen motsi na squat, yana ba da cikakkiyar motsa jiki na jiki.
• Sled Hack Squat with Resistance Bands: Wannan bambance-bambancen ya haɗa da makada na juriya don ƙara ƙarfin motsa jiki da haɗa tsokoki daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Sled Hack Squat?

• Lunges: Lunges wani babban motsa jiki ne mai dacewa ga Sled Hack Squat kamar yadda kuma suke aiki a kan ƙananan tsokoki na jiki, amma tare da mayar da hankali kan daidaito da kwanciyar hankali, wanda zai iya taimakawa wajen inganta aikin gaba ɗaya a cikin Sled Hack Squat.
• Maraƙi yana ɗagawa: Yayin da Sled Hack Squat ya fi mayar da hankali ga manyan tsokoki a cikin ƙananan jiki, Calf Raises na iya taimakawa wajen ƙarfafa ƙarami, ƙarfafa tsokoki a cikin maruƙa, samar da cikakkiyar motsa jiki na jiki.