Squat motsi Complex

• 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, Gastrocnemius, Hamstrings, Sartorius, Soleus

Sakonni ga Squat motsi Complex

Ƙungiyar Motsawa ta Squat wani motsa jiki ne mai tsauri wanda aka tsara don ƙara sassauci, kwanciyar hankali, da ƙarfi a cikin ƙananan jiki, musamman yana amfana da kwatangwalo, gwiwoyi, da idon sawu. Ya dace da 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta motsinsu da aikin jiki gaba ɗaya. Ta hanyar shigar da wannan motsa jiki a cikin aikin su na yau da kullum, daidaikun mutane na iya haɓaka nau'i na squat, hana raunin da ya faru, da kuma ƙara haɓakar su a cikin wasanni daban-daban da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Squat motsi Complex

• Fara squat ta lankwasawa gwiwoyi da tura kwatangwalo baya, ajiye kirjin ku sama da baya madaidaiciya.
• Rage jikinku gwargwadon iyawa ta hanyar tura gwiwoyinku waje da kiyaye nauyin ku akan diddige ku.
• Riƙe matsayi na ƙasa don ƴan daƙiƙa, mayar da hankali kan ma'auni da shimfiɗa a cikin kwatangwalo da cinyoyin ku.
• Tura ta sheqa don komawa wurin farawa, tabbatar da cewa jikinka ya motsa sama a matsayin raka'a ɗaya, kada ka bari kirjinka ko kwatangwalo ya tashi da farko.

Lajin Don yi Squat motsi Complex

• ** Dumamawa ***: Kafin fara Squat Motsi Complex, tabbatar da cewa kun dumama jikin ku. Wannan yana taimakawa wajen shirya tsokoki don motsa jiki kuma zai iya hana raunuka. Dumi-dumi na iya haɗawa da saurin bugun zuciya ko ɗan mikewa.
• **Tsarin Numfashi**: Kuskure na yau da kullun shine riƙe numfashi yayin motsa jiki. Maimakon haka, numfashi yayin da kake runtse jikinka da numfashi yayin da kake turawa sama. Wannan yana taimakawa wajen kula da hawan jini kuma zai iya inganta aikin ku.
• **Motsin da Aka Sarrafa**: A guji yin gaggawar motsi. Madadin haka, yi kowane bangare na hadaddun cikin tsari mai sarrafawa.

Squat motsi Complex Tambayoyin Masu Nuna

Shi beginners za su iya Squat motsi Complex?

Ee, masu farawa zasu iya yin aikin motsa jiki na Squat Motsi. Koyaya, yana da mahimmanci don farawa a hankali kuma a mai da hankali kan tsari maimakon ƙarfi ko sauri. Ana kuma ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa ana yin atisayen daidai don guje wa rauni. Idan kun ji wani rashin jin daɗi ko jin zafi yayin motsa jiki, yana da mahimmanci ku tsaya ku nemi shawarar kwararru.

Me ya sa ya wuce ga Squat motsi Complex?

• Haɗin Motsi na Sama: Wannan sigar ta ƙunshi riƙe da bututun katako ko bututun PVC, wanda ke haɓaka motsin kafada da kwanciyar hankali.
• Rukunin Motsi na Ƙafar Ƙafa ɗaya: Wannan bambancin yana buƙatar ƙafa ɗaya don a ɗaga daga ƙasa yayin tsuguno, inganta daidaito da ƙarfin haɗin kai.
• Front Squat Motsi Complex: A cikin wannan bambancin, barbell ana gudanar da shi a gaban jiki a tsayin kafada, yana mai da hankali kan quads da babba baya.
• Jump Squat Motsi Complex: Wannan bambancin ra'ayi ya ƙunshi tsalle a saman squat, haɓaka ƙarfi da fashewa.

Me suna da abin da ya sanya ɗaukehawa ga Squat motsi Complex?

• Goblet Squat wani kyakkyawan motsa jiki ne wanda ya dace da Ƙungiyar Motsawa ta Squat saboda yana taimakawa wajen inganta motsi na hip kuma yana ƙarfafa nau'i mai kyau na squat, wanda ke da mahimmanci don yin hadaddun motsi a cikin kullun.
• Har ila yau, motsa jiki na Hip Thrust ya dace da Squat Mobility Complex yayin da yake mayar da hankali ga ƙarfafa glutes da hamstrings, waɗanda suke da mahimmanci don kiyaye tsari mai kyau da kuma hana raunin da ya faru a lokacin squats, kuma yana inganta ingantaccen motsi na hip.