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 cikakkiyar motsa jiki na jiki wanda ke kaiwa ƙungiyoyin tsoka da yawa ciki har da quadriceps, hamstrings, da glutes, suna ba da fa'idodi irin su ingantaccen ƙarfi, sassauci, da daidaituwa. Wannan juzu'in motsa jiki ya dace da daidaikun mutane a kowane matakan motsa jiki, daga masu farawa zuwa ƴan wasa masu ci gaba, saboda wahala da sifar sa. Mutane za su iya zaɓar haɗa squats a cikin tsarin motsa jiki don dalilai daban-daban, ciki har da haɓaka wasan motsa jiki, haɓaka asarar nauyi, ko kawai inganta lafiyar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Squat

• Fara motsi ta hanyar shigar da jigon ku, matsawa hips ɗinku baya da karkatar da gwiwoyinku kamar kuna komawa kan kujera.
• Rage jikinka gwargwadon iyawa ta hanyar tura kwatangwalo da karkatar da gwiwoyi, daidaita bayanka da kirji sama.
• Dakata a ƙasan tsuguno, tabbatar da cewa cinyoyinku suna layi ɗaya da ƙasa ko ƙasa idan sassaucin ku ya ba da izini.
• Koma baya sama zuwa wurin farawa, tuƙi ta diddige ku kuma ajiye ƙirjin ku sama da baya madaidaiciya.

Lajin Don yi Squat

• ** Zurfin Squat ***: Nufin runtse jikinka har sai cinyoyinka sun yi daidai da ƙasa. Wannan yana tabbatar da cewa kuna shiga cikin glutes da hamstrings gaba ɗaya da kuma quadriceps. Kuskure na gama gari: Rashin zurfafa zurfafa. Ƙunƙarar ɓangarori na iya sanya ƙarin damuwa akan gwiwoyi kuma kada ku cika tsokoki na ƙananan jiki.
• ** Babban Haɗin kai ***: Haɗa jigon ku cikin duk motsin ku. Wannan yana taimakawa kiyaye daidaiton ku da

Squat Tambayoyin Masu Nuna

Shi beginners za su iya Squat?

Ee, tabbas masu farawa za su iya yin motsa jiki na squat. Motsi ne na asali wanda ke aiki da ƙananan jiki, musamman cinyoyi, hips, buttocks, quads da hamstrings. Koyaya, yana da mahimmanci ga masu farawa su fara da tsari mai kyau don guje wa rauni. Ya kamata su fara da squats masu nauyin jiki kafin ƙara kowane ƙarin nauyi. Idan ba a tabbatar ba, yana da fa'ida koyaushe a nemi jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Squat?

• Jump Squat: Wannan babban bambance-bambancen squat ne inda kuke tsalle da fashewa daga matsayi na squat.
• Sumo Squat.
• Front Squat: Wannan squat bambancin ya ƙunshi riƙe da barbell a gaban jikinka a tsayin kafada, sannan yin squat.
• Squat Squat: Har ila yau, an san shi da squat na Bulgarian, wannan bambancin ya haɗa da sanya ƙafa ɗaya a bayanka a kan wani wuri mai tasowa da kuma tsuguna tare da ƙafar gaba.

Me suna da abin da ya sanya ɗaukehawa ga Squat?

• Deadlifts: Deadlifts suna haɓaka squats ta hanyar yin aiki a kan ƙungiyoyin tsoka iri ɗaya, ciki har da glutes, hamstrings, da ƙananan baya, amma sun fi mayar da hankali kan sarkar baya, suna samar da daidaitaccen horo na horo.
• Maraƙi yana ɗagawa: Yayin da squats da farko ke kai hari ga cinyoyin ku da glutes, haɓakar maraƙi na iya ƙarfafa ƙananan tsokoki na ƙafafu, inganta ƙarfin ƙafar gaba ɗaya da kwanciyar hankali wanda zai iya haɓaka aikin squat.