Sled Kwance 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 Kwance Squat

Sled Liing Squat wani motsa jiki ne mai matukar tasiri wanda ke kai hari ga quadriceps, glutes, da hamstrings, yana haɓaka ƙarfin jiki da juriya. Kyakkyawan zaɓi ne ga 'yan wasa da masu sha'awar motsa jiki na kowane matakai, tun daga masu farawa waɗanda ke neman haɓaka ƙarfin tushe zuwa manyan mutane waɗanda ke neman haɓaka aikinsu. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na iya haɓaka aikinku a cikin wasu ayyukan, haɓaka motsinku, da ba da gudummawa ga ingantaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Sled Kwance Squat

• Riƙe hannaye a kowane gefen ku, riƙe hannayenku madaidaiciya da ƙirjin ku sama.
• Rage jikin ku ta hanyar lanƙwasa a gwiwoyi har sai sun kasance a kusan kusurwar digiri 90, tabbatar da cewa gwiwoyinku ba su wuce yatsun kafa ba.
• Tura ta cikin diddige don mika kafafunku kuma ku koma wurin farawa, kula da iko kuma kada ku kulle gwiwoyi a saman.
• Maimaita motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Sled Kwance Squat

• Madaidaicin Matsayi: Kwanta a bayanka akan injin sled tare da faɗin kafada da ƙafafu a kan dandamali. Ya kamata kafafunku su samar da kusurwar digiri 90 a gwiwa. Matsayin da ba daidai ba zai iya haifar da rauni ko rauni, don haka yana da mahimmanci don samun wannan dama.
• Motsi Mai Sarrafa: Lokacin yin squat, matsa ta cikin diddige don matsar da dandamali daga jikin ku. Tabbatar cewa motsin ku yana jinkirin da sarrafawa, duka lokacin tura dandamali da lokacin dawowa zuwa matsayi na farawa. Ka guji kulle gwiwoyi a saman motsi don kiyaye tashin hankali akan tsokoki.
• Fasahar Numfashi: Numfashi yayin da kuke rage nauyi da fitar numfashi yayin da kuke tura shi sama. Numfashin da ya dace yana taimakawa wajen kula da matsa lamba na ciki, wanda zai iya taimakawa wajen kare kashin baya

Sled Kwance Squat Tambayoyin Masu Nuna

Shi beginners za su iya Sled Kwance Squat?

Ee, masu farawa zasu iya yin motsa jiki na Sled Liing Squat. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da kyau a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya kula da ƴan lokutan farko don tabbatar da an yi aikin daidai. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci don dumama a gaba da kuma shimfiɗawa daga baya.

Me ya sa ya wuce ga Sled Kwance Squat?

• Sled Pull: Maimakon ka kwanta, ka tsaya ka ja silinda zuwa gare ka, wanda ke kai hari ga baya, kafadu, da tsokoki na hannu, yayin da kake shigar da kafafunka.
• Sled Drag: Wannan yayi kama da sled ja, amma kuna tafiya gaba yayin da kuke ja da sled a baya, wanda ke ƙara ƙarin ƙalubale ga ƙafarku da tsokoki.
• Sled Row: A cikin wannan bambancin, kuna tsayawa a tsaye kuma kuna ja da sled ɗin zuwa gare ku a cikin motsin tuƙi, kuna shigar da manyan jikinku da tsokoki sosai.
• Sled Sprint: Wannan ya haɗa da tura sled da sauri kamar yadda za ku iya don ɗan gajeren nesa, haɗa horon ƙarfi tare da horon tazara mai ƙarfi.

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

• Deadlifts: Deadlifts sun cika Sled Liing Squat ta hanyar yin aiki a kan ƙananan tsokoki na jiki guda ɗaya, amma kuma suna shiga baya da tsokoki na tsakiya, suna inganta matsayi mafi kyau da kuma ƙara ƙarfin da ake bukata don squats masu tasiri.
• Calwarancin maraƙi: 'Yan maraƙi yana taimaka don ƙarfafa ƙananan tsokoki na kafa wanda ba a ƙuntatawa a cikin sled kwance da kuma inganta ƙarfin motsa jiki da kwanciyar hankali na squats ɗinku.