Squat

• Sakonnin ƙafa: Kokarin.
• 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 ya fi dacewa da quadriceps, hamstrings, da tsokoki na gluteal, amma kuma yana shiga ainihin kuma yana inganta daidaituwa. Ya dace da daidaikun mutane a kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda gyare-gyare iri-iri da ci gaban da ake samu. Mutane za su so su yi squats kamar yadda ba kawai suna ƙarfafa ƙarfi da tsoka ba, amma kuma suna inganta motsi, haɓaka aikin aiki, da kuma taimakawa ga tsarin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Squat

• Lankwasa gwiwoyi a hankali ka runtse jikinka kamar kana komawa kan kujera, mai da baya tsaye tare da ɗaga kirji.
• Ci gaba da raguwa har sai cinyoyinku sun yi daidai da ƙasa, tabbatar da cewa gwiwoyinku sun daidaita da ƙafafunku kuma kada ku wuce yatsun ku.
• Dakata a ƙasan squat, sannan tura ta cikin diddige don tashi a hankali zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye jigon ku a duk tsawon aikin.

Lajin Don yi Squat

• **Dumi:** Kafin ki fara tsugunne, ki tabbatar kina dumi sosai. Wannan zai iya taimakawa wajen shirya tsokoki don motsa jiki da kuma rage haɗarin rauni. Kyakkyawan ɗumi na iya haɗawa da wasu motsin zuciya mai haske, kamar gudu ko tsalle-tsalle, sannan wasu mikewa mai ƙarfi ya biyo baya.
• **Tsarin Numfashi:** Numfashi yayin da kake runtse jikinka, da kuma numfashi yayin da kake matsawa sama. Wannan zai taimaka wajen kiyaye karfin jinin ku. Rike numfashinka a lokacin squats na iya haifar da saurin hawan jini.
• ** Zurfin Squat:** Nufin runtse jikinka har sai cinyoyinka sun yi daidai da juna.

Squat Tambayoyin Masu Nuna

Shi beginners za su iya Squat?

Babu shakka, masu farawa za su iya yin motsa jiki na squat. Duk da haka, yana da mahimmanci a fara da madaidaicin tsari don guje wa duk wani rauni mai yuwuwa. Kuna so ku fara da squats masu nauyin jiki kafin ƙara kowane nauyi. Idan ba ku da tabbas game da madaidaicin tsari, zai iya zama da amfani don yin aiki tare da mai horarwa ko ɗaukar ajin motsa jiki don tabbatar da cewa kuna yin aikin daidai. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki kuma ku saurari jikin ku don guje wa wuce gona da iri.

Me ya sa ya wuce ga Squat?

• Goblet Squats: A cikin wannan squat bambance-bambancen, kuna riƙe da kettlebell ko dumbbell kusa da ƙirjin ku, wanda zai iya taimakawa wajen inganta nau'in ku da shigar da ainihin ku.
• Sumo Squats: Wannan bambancin ya ƙunshi matsayi mai faɗi tare da nuna yatsun kafa a waje, wanda ke kai hari ga cinyoyin ku na ciki da glutes.
• Jump Squats: Wannan motsa jiki ne na plyometric inda za ku yi squat sannan ku tashi sama da fashewa, wanda ke taimakawa wajen ƙara ƙarfin ku da lafiyar zuciya.
• Bulgarian Split Squats: Wannan bambancin squat ya ƙunshi kafa ɗaya da aka ɗaukaka a baya a kan benci ko mataki, wanda ke ƙara ƙalubalen kuma yana kai hari ga quads, glutes, da hamstrings.

Me suna da abin da ya sanya ɗaukehawa ga Squat?

• Deadlifts suna haɓaka squats ta hanyar yin aiki a kan tsokoki na baya - hamstrings, glutes, da ƙananan baya - waɗanda ake amfani da su a cikin motsi na squat na sama, don haka inganta ƙarfin gabaɗaya da kwanciyar hankali.
• Ƙafafun ƙafafu suna da alaƙa da squats yayin da suke mayar da hankali ga ƙananan tsokoki na jiki irin su quads, hamstrings, da glutes, amma ta hanyar da ta fi dacewa, wanda zai iya taimakawa wajen ƙarfafa ƙarfi da juriya don ƙwanƙwasa masu tasiri.