Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Squat
Squat cikakken motsa jiki ne wanda ke kai hari ga ƙungiyoyin tsoka da yawa a cikin ƙananan jikin ku, gami da quadriceps, hamstrings, da calves, yayin da kuma ke shiga cikin ainihin ku. Ya dace da duk wanda ke neman inganta ƙananan ƙarfin jiki, sassauci, da daidaito, ba tare da la'akari da matakin dacewarsa ba. Ta hanyar haɗa squats a cikin aikin motsa jiki na yau da kullun, zaku iya haɓaka wasan motsa jiki, ƙara ƙona kitse, har ma da haɓaka ƙasusuwan ku.
Yanayinta: tsammanin nuni a nuni Squat
- Fara motsi ta hanyar lanƙwasa gwiwoyi da tura kwatangwalo a baya kamar kuna shirin zama akan kujera, kiyaye ƙirjin ku sama da baya madaidaiciya.
- Rage jikin ku har sai cinyoyinku sun yi daidai da ƙasa, ko kuma gwargwadon yadda ya dace da ku.
- Dakata na ɗan lokaci a ƙasan squat, kiyaye ma'auni da kuma kiyaye gwiwoyi akan ƙafafunku.
- Tura ta sheqa don komawa zuwa wurin farawa, daidaita kafafu da kwatangwalo.
Lajin Don yi Squat
- Zurfin Squat: Nufin zurfafa zurfafawa inda cinyoyinku suke daidai da ƙasa ko ƙasa idan kuna iya sarrafawa. Rabin squats ba sa shiga glutes da hamstrings kamar yadda zurfin squats ke yi. Duk da haka, idan kun kasance mafari ko kuma kuna da matsalolin gwiwa, fara da ƙananan squats kuma a hankali ƙara zurfin yayin da ƙarfin ku da sassauci ya inganta.
- Warm Up: Yana da mahimmanci don dumama kafin yin tsuguno don shirya tsokoki da haɗin gwiwa don motsa jiki. Yin tsalle kai tsaye zuwa ƙwanƙwasa masu nauyi ba tare da dumi ba na iya haifar da rauni ko rauni.
- Fasahar Numfashi: Sau da yawa ana watsi da numfashi
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 ga masu farawa su fara da squats masu nauyi don koyan sigar da ta dace kuma su guje wa rauni. Da zarar sun gamsu da tsari, za su iya ƙara nauyi a hankali don ƙara ƙarfin. Ana ba da shawarar koyaushe don farawa a hankali kuma a hankali ƙara ƙarfi don haɓaka ƙarfi da juriya. Idan zai yiwu, samun jagora daga mai horar da motsa jiki ko gwani na iya zama da fa'ida sosai.
Me ya sa ya wuce ga Squat?
- Sumo Squat.
- Jump Squat: Wannan motsa jiki ne na plyometric inda kuke yin squat na yau da kullun amma ƙara tsalle yayin da kuke tashi sama.
- Pistol Squat: Wannan bambancin ƙalubale ne inda kuke yin squat a ƙafa ɗaya, ƙara dayan ƙafar tsaye a gaban ku.
- Overhead Squat: A cikin wannan sigar, kuna riƙe da barbell ko dumbbells sama, wanda ke ƙalubalantar ma'aunin ku kuma yana haɓaka jikin ku na sama.
Me suna da abin da ya sanya ɗaukehawa ga Squat?
- Deadlifts kuma na iya haɓaka squats saboda suna mai da hankali kan sarkar baya, gami da hamstrings da glutes, waɗanda ke da mahimmanci ga ƙungiyoyi masu ƙarfi da aminci.
- Ƙafafun ƙafa wani motsa jiki ne na motsa jiki don squats yayin da suke kaiwa ga quadriceps, hamstrings, da glutes, amma ba ka damar mayar da hankali ga ƙarfin kafa ba tare da ƙarin matsa lamba a baya ba, wanda zai iya taimakawa wajen inganta siffar squat da iko.
Karin kalmar raɓuwa ga Squat
- Dumbbell Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Ayyukan motsa jiki na toning cinya
- Dumbbell motsa jiki don kafafu
- Squat motsa jiki don cinya
- Ƙarfafa horo don quadriceps
- Ayyukan motsa jiki tare da dumbbells
- Ƙananan motsa jiki na dumbbell
- Quadriceps da motsa jiki
- Dumbbell squat don tsokoki na kafa