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 Squat

Squat shine cikakken motsa jiki na jiki wanda ke kaiwa ga ƙungiyoyin tsoka kamar quadriceps, hamstrings, da glutes, yayin da kuma ke shiga cikin ainihin. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, saboda girman girmansa da bambance-bambancen nau'ikansa. Haɗa squats a cikin aikin motsa jiki na yau da kullun na iya taimakawa wajen ƙarfafa ƙarfi, haɓaka daidaituwa da motsi, da haɓaka aikin jiki gaba ɗaya da dacewa.

Yanayinta: tsammanin nuni a nuni Squat

• Lankwasa gwiwoyi a hankali ka runtse jikinka kamar za ka zauna akan kujera, ka tsayar da kirjinka a tsaye da gwiwoyi bisa yatsun kafa.
• Ci gaba da saukar da kanku har sai cinyoyin ku sun yi daidai ko kusan daidai da ƙasa, wannan shine matsayi na squat.
• Dakata na ɗan lokaci a cikin squat, sa'an nan kuma matsa ta cikin diddige don tashi sama zuwa wurin farawa.
• Maimaita wannan motsi don adadin maimaitawa da ake so yayin kiyaye tsari mai kyau.

Lajin Don yi Squat

• **Nisantar Ƙwayar Ƙwayi:** Kuskure na gama gari shine tsawaita gwiwoyi da nisa gaba, fiye da yatsu. Wannan na iya sanya matsin lamba akan gwiwoyi kuma ya haifar da rauni. Maimakon haka, tabbatar da cewa gwiwoyi sun daidaita tare da ƙafafunku a lokacin squat.
• ** Zurfin Squat:** Nufin zurfafa zurfafawa inda kwankwason ku ke ƙasa da gwiwa. Koyaya, kar a yi sulhu akan tsari ko aminci don cimma wannan. Idan ba za ku iya zurfafa wannan zurfin ba tare da rasa sigar ba, yana da kyau a yi squat mai zurfi.
• **Tsarin Numfashi:** Fasahar numfashin ku na iya yin tasiri sosai akan aikin ku. Yi numfashi yayin da kake runtse jikinka da fitar da numfashi yayin da kake tura kanka baya

Squat Tambayoyin Masu Nuna

Shi beginners za su iya Squat?

Ee, tabbas masu farawa za su iya yin motsa jiki na squat. Squats shine motsi na tushe wanda zai iya taimakawa wajen gina ƙarfin jiki da kwanciyar hankali. Koyaya, yana da mahimmanci ga masu farawa su fara da tsari mai kyau don guje wa rauni. Wannan na iya haɗawa da farawa da squats masu nauyi kafin ƙara nauyi. Hakanan zai iya zama taimako don samun mai horarwa ko ƙwararren ƙwararren motsa jiki ya duba fom ɗin ku.

Me ya sa ya wuce ga Squat?

• Sumo Squat.
• Jump Squat: Wannan sigar mafi ƙarfi ce inda kuke tsalle da fashewa yayin da kuke fitowa daga squat.
• Pistol Squat: Wannan ci gaba ne na ci gaba inda kuke yin squat a ƙafa ɗaya tare da ɗayan ƙafar madaidaiciya a gaban ku.
• Gaban Squat: A cikin wannan bambancin, kuna riƙe da ƙararrawa a gaban jikinku a tsayin kafada yayin yin squat.

Me suna da abin da ya sanya ɗaukehawa ga Squat?

• Deadlifts suna haɓaka squats ta hanyar ƙaddamar da tsokar sarƙoƙi na baya kamar hamstrings da glutes, waɗanda ake amfani da su a cikin squats amma ba a matsayin masu motsa jiki na farko ba, don haka tabbatar da daidaiton ƙarfin ci gaba a cikin ƙananan jiki.
• Ƙunƙarar ɗan maraƙi na iya ƙara squats ta hanyar mayar da hankali ga ƙananan tsokoki na ƙafafu, musamman gastrocnemius da soleus, wanda sau da yawa ba a kula da su a cikin squats, yana taimakawa wajen bunkasa ƙarfin ƙafa da kwanciyar hankali.