Sumo 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 Longus, Adductor Magnus, Gastrocnemius, Gracilis, Soleus

Sakonni ga Sumo Squat

Sumo Squat ƙaramin motsa jiki ne na jiki wanda da farko ke kai hari ga glutes, quads, da cinyoyin ciki, yayin da yake shiga ainihin da haɓaka daidaito. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi gwargwadon ƙarfin mutum da sassauci. Mutane za su so su yi Sumo Squats don gina ƙananan ƙarfin jiki, haɓaka sassauci, inganta matsayi, da yiwuwar rage haɗarin rauni a cikin ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Sumo Squat

• Rage jikinka ta hanyar lanƙwasa gwiwoyi da kwatangwalo, kiyaye bayanka madaidaiciya da ƙirjinka a tsaye, kamar kana ƙoƙarin zama tsakanin ƙafafunka.
• Ci gaba da saukar da kanku har sai cinyoyinku sun yi daidai da ƙasa, tabbatar da cewa gwiwoyinku suna saman idon sawunku kai tsaye.
• Dakata na ɗan lokaci a ƙasan squat, kiyaye zuciyar ku.
• Tura ta cikin diddige don komawa zuwa wurin farawa, daidaita kafafunku da matsi da glutes a saman motsi.

Lajin Don yi Sumo Squat

• Kiyaye Kirji: Kuskure ɗaya na gama gari shine jingina gaba da yawa ko barin baya yayi zagaye. Don kauce wa wannan, mayar da hankali kan kiyaye kirjin ku da kuma tsaka tsaki na kashin baya a duk lokacin motsa jiki. Wannan kuma zai haɗa tsokoki na tsakiya yadda ya kamata.
• Zurfin Squat: A cikin sumo squat, yi nufin rage jikin ku har sai cinyoyin ku sun yi daidai da ƙasa. Yin ƙasa da ƙasa (daidai da baya) na iya sanya damuwa mara nauyi akan gwiwoyinku, yayin da rashin yin ƙasa sosai bazai cika tsokoki ba.
• Daidaita Knee: Tabbatar cewa gwiwoyinku suna sama da idon sawu yayin da kuka tsugunna ƙasa, ba yin gaba akan yatsun kafa ba. Wannan zai taimaka wajen hana raunin gwiwa.
• Tura Ta diddiginku: Lokacin dawowa sama zuwa matsayi, tura

Sumo Squat Tambayoyin Masu Nuna

Shi beginners za su iya Sumo Squat?

Ee, tabbas masu farawa za su iya yin motsa jiki na Sumo Squat. Yana da babban motsa jiki na ƙasa wanda ke kaiwa ga glutes, quads, hamstrings, flexors hip da calves. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi ko babu nauyi gaba ɗaya har sai sun sami kwanciyar hankali da sigar. Hakanan ana ba da shawarar farawa da ƴan maimaitawa kuma a hankali ƙara yayin da ƙarfinsu ya inganta. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci a fara dumama kuma a shimfiɗa bayan haka don hana rauni.

Me ya sa ya wuce ga Sumo Squat?

• Sumo Squat tare da Kettlebell: Kama da nau'in dumbbell, amma tare da kettlebell, wanda zai iya taimakawa wajen shigar da ainihin jikin ku da na sama.
• Sumo Squat tare da Pulse: A cikin wannan bambance-bambance, maimakon tsayawa gaba daya tsakanin squats, kuna zama a cikin squat kuma kuyi ƙananan motsi sama da ƙasa, wanda zai iya ƙara ƙarfin motsa jiki.
• Sumo Squat Jump: Wannan sigar mafi ƙarfi ce inda kuka yi tsalle daga matsayi na squat, wanda zai iya ƙara yawan bugun zuciyar ku kuma ya ƙara ɓangaren cardio a cikin motsa jiki.
• Sumo Squat tare da Leg Leg Left: Bayan kowane squat, za ku ɗaga ƙafa ɗaya zuwa gefe, wanda zai iya taimakawa wajen yin aiki da masu satar hip ɗin ku da masu haɓakawa.

Me suna da abin da ya sanya ɗaukehawa ga Sumo Squat?

• Lunges sune babban mataimaki ga Sumo Squats yayin da suke aiki akan ƙungiyoyin tsoka iri ɗaya, irin su quadriceps da glutes, amma kuma suna jaddada daidaito da daidaituwa, wanda zai iya haɓaka tasirin Sumo Squat.
• Maraƙi yana haɓaka Sumo Squats ta hanyar mai da hankali kan ƙananan tsokoki na ƙafa waɗanda ba su da niyya a lokacin squat, suna ba da ƙarin ƙarancin motsa jiki na jiki da haɓaka ƙarfin ƙafa gaba ɗaya.