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 ƙarfi na ƙananan jiki wanda ke hari da ƙarfafa glutes, hamstrings, quads, da calves. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi don dacewa da matakan dacewa da kowane mutum. Mutane za su so yin wannan motsa jiki ba kawai don gina ƙananan ƙarfin jiki da juriya ba, amma har ma don haɓaka daidaito, kwanciyar hankali, da kuma aikin motsa jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Sled Kwance Squat

• Da hannuwanku, ɗauki hannayen injin ɗin kuma ku tura ƙafafunku a cikin dandamali, shimfiɗa ƙafafunku da tura nauyi sama, amma ku ɗan lanƙwasa gwiwoyi don guje wa kulle su.
• A hankali rage nauyin ta hanyar lanƙwasawa gwiwoyi kuma kawo su zuwa ga ƙirjin ku, tabbatar da kiyaye ƙafafunku a kan dandamali da kuma bayanku a kan sled.
• Dakata a ƙasan motsi lokacin da ƙafafunku suke a kusan kusurwar digiri 90, sannan tura nauyin baya zuwa wurin farawa.
• Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

Lajin Don yi Sled Kwance Squat

• Form Da Ya Kamata: Yayin da kuke tura dandali, ku tabbata gwiwowinku suna layi tare da ƙafafunku kuma kada ku dunƙule ciki ko waje. Gwiwoyinku yakamata a lanƙwasa a kusurwar digiri 90 a ƙasan motsi. Ka guji kulle gwiwoyi lokacin da kake mika kafafun ka, saboda hakan na iya haifar da rauni a hadin gwiwa.
• Motsi Mai Sarrafa: Yana da mahimmanci a sarrafa motsi a duk lokacin motsa jiki. Tura dandali ta amfani da diddige da ƙwallon ƙafa, ba yatsun kafa ba. Ka guji barin nauyin ya dawo baya bayan tura shi sama. Wannan na iya haifar da rauni kuma baya yin aiki yadda yakamata.
• Numfashi: Numfashi yayin da kuke rage nauyi kuma kuna numfashi kamar ku

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. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan zama na farko don ba da jagora da tsokaci. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauka a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta.

Me ya sa ya wuce ga Sled Kwance Squat?

• Sled Pull: A cikin wannan bambancin, kuna jan sled zuwa jikin ku, kuna niyya ga baya, biceps, da hamstrings.
• Jawo Sled: Kuna haɗa abin doki zuwa sled ɗin kuma kuyi tafiya ko gudu gaba, kuna mai da hankali kan ƙwanƙwaran ku, ƙwanƙwasa, da maruƙanku.
• Layin Sled: Haɗa igiya zuwa sled ɗin kuma ja ta zuwa gare ku, kama da motsin motsa jiki, yin aikin baya, biceps, da kafadu.
• Latsa ƙirji: Tura sled ɗin daga ƙirjin ku, kuna niyya ga ƙirjin ku, triceps, da kafadu.

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

• Deadlifts: Deadlifts sun haɗu da Sled Liing Squats ta hanyar ƙarfafa ƙananan baya, hamstrings, da glutes, waɗanda duk suna da hannu a cikin motsi na squatting, kuma zasu iya taimakawa wajen hana rauni da inganta ƙarfin don ingantaccen aiki a cikin sled squat.
• Bala'i na maraƙi: Bayar da ɗan maraƙin suna da ƙari ga sled kwance squats yayin da suke mai da hankali kan ƙarfafa tsokoki na gari, inganta haɓakar squat.