Sled Hack Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• 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 ƙaramin motsa jiki ne na jiki wanda da farko ke kai hari ga quadriceps, yayin da yake shiga cikin glutes da hamstrings, yana ba da gudummawa ga ingantaccen ƙarfi, daidaito, da ma'anar tsoka. Wannan motsa jiki ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda yake ba da damar daidaita nauyi bisa ga matakin motsa jiki. Mutane da yawa za su iya zaɓar Sled Hack Squat saboda yana ba da mafi aminci madadin squats na gargajiya, saboda yana rage damuwa a baya yayin da yake samar da ingantaccen motsa jiki ga ƙananan jiki.

Yanayinta: tsammanin nuni a nuni Sled Hack Squat

• Sanya ƙafafunku nisan kafada a baya akan dandamali, tabbatar da cewa yatsun kafa suna nuna dan kadan a waje.
• Rage jikin ku ta hanyar durƙusa a gwiwoyi yayin da kuke riƙe bayanku madaidaiciya kuma ku danna kan kushin, har sai cinyoyinku sun yi daidai da dandamali.
• Tura ta sheqa don daidaita kafafunku kuma ku koma wurin farawa, tabbatar da cewa ba ku kulle gwiwoyi a saman motsi ba.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, koyaushe kiyaye iko da tsayin daka don guje wa rauni.

Lajin Don yi Sled Hack Squat

• Kiyaye Madaidaicin Matsayi: Tsaya bayanka yayi daidai da kushin yayin aikin. Kuskure ne na yau da kullun don ba da baya, amma wannan na iya haifar da raunin baya. Maimakon haka, haɗa tsokoki na asali don kula da madaidaiciyar baya da matsayi mai kyau.
• Sarrafa Motsi: Kar ku bari nauyi ya sarrafa ku. Tabbatar cewa kuna sarrafa saukowa da hawan yayin motsa jiki. Kuskure na yau da kullun shine a hanzarta motsa jiki, amma wannan na iya haifar da mummunan tsari da raunin rauni. Sannun hankali, motsi mai sarrafawa zai taimaka wajen shiga tsokoki yadda ya kamata.
• Cikakkun Motsi: Tabbatar cewa kun shiga cikin cikakken kewayon motsi. Rage nauyi har sai cinyoyin ku sun yi daidai da dandamali

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 wani ya ƙware da motsa jiki, kamar mai horar da kansa, don jagorantar hanyar da ta dace. A hankali, yayin da ƙarfi da ƙarfin gwiwa ke ƙaruwa, ana iya ƙara nauyi.

Me ya sa ya wuce ga Sled Hack Squat?

• Reverse Hack Squat: A cikin wannan sigar, kuna fuskantar na'ura maimakon nesa da ita, wanda ke ba da fifiko ga hamstrings da glutes.
• Hack Squat Single-Leg: Wannan bambancin ya ƙunshi yin motsa jiki tare da ƙafa ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa na tsoka.
• Wide-Stance Hack Squat: Ta hanyar sanya ƙafafu zuwa waje, za ku iya ƙaddamar da cinyoyin ciki da glutes yadda ya kamata.
• Ƙunƙarar-Stance Hack Squat: Akasin haka, ƙunƙuntaccen matsayi yana hari kan cinyoyin waje kuma yana iya ƙara ƙarfin motsa jiki.

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

• Calf Raises: Calf Raises babban motsa jiki ne mai dacewa ga Sled Hack Squats yayin da suke kai hari ga tsokoki na ƙananan ƙafa, musamman gastrocnemius da soleus, waɗanda ba su da mahimmanci a lokacin Sled Hack Squats, don haka tabbatar da ingantaccen motsa jiki na jiki.
• Glute Bridge: Wannan motsa jiki yana hari ga glutes da hamstrings, tsokoki waɗanda kuma suke aiki yayin Sled Hack Squats. Ta hanyar ƙarfafa waɗannan wuraren, zaku iya inganta kwanciyar hankali da ƙarfin ku yayin Sled Hack Squat, yin aikin ya fi tasiri.