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 Magnus, Gluteus Medius, Soleus, Tensor Fasciae Latae

Sakonni ga Sumo Squat

Sumo Squat wani motsa jiki ne na ƙarfin jiki wanda da farko ke kai hari ga glutes, quads, da cinyoyin ciki, yana haɓaka haɓakar tsoka da juriya a waɗannan wuraren. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi gwargwadon matakin motsa jiki. Mutane za su so yin wannan motsa jiki ba kawai don inganta ƙananan ƙarfin jiki ba, amma har ma don haɓaka sassauci, daidaito, da kuma yanayin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Sumo Squat

• Rage jikin ku ta hanyar durƙusa gwiwoyi da tura kwatangwalo a baya, tabbatar da cewa gwiwoyinku sun kasance a saman idonku kai tsaye kuma ba su wuce ƙafarku ba.
• Tsaya kirjinka da kai sama, riƙe madaidaiciyar baya yayin da kake runtse jikinka har sai cinyoyinka sun yi daidai da ƙasa.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, kuna matse glutes ɗinku.
• Sa'an nan kuma, tura jikin ku zuwa matsayi na farawa, daidaita kafafunku kuma ku matsi glutes a saman.

Lajin Don yi Sumo Squat

• Kiyaye Kirji: Wani kuskure na yau da kullun shine jingina gaba ko barin baya. Don guje wa wannan, kiyaye ƙirjin ku sama da bayanku madaidaiciya a duk lokacin motsa jiki. Wannan ba wai kawai zai taimake ka ka kula da daidaituwa ba amma kuma tabbatar da cewa mayar da hankali ya kasance a kan ƙananan tsokoki na jikinka.
• Zurfin Squat: Don samun mafi kyawun motsa jiki, yi nufin rage kwatangwalo har sai sun yi daidai da gwiwoyinku. Duk da haka, kada ku tilasta wa kanku yin ƙasa idan kun ji rashin jin daɗi. Yana da kyau a yi motsa jiki daidai tare da ƙaramin motsi fiye da haɗarin rauni.
• Daidaita Knee: Tabbatar da kiyaye gwiwoyinku a layi tare da ƙafafunku. Idan gwiwowinku sun kogo ko turawa

Sumo Squat Tambayoyin Masu Nuna

Shi beginners za su iya Sumo Squat?

Ee, masu farawa zasu iya yin motsa jiki na Sumo Squat. Ƙarfin ƙarfin jiki ne wanda ke kaiwa kwatangwalo, glutes, da tsokoki na cinya. Duk da yake yana iya ɗaukar ɗan lokaci don ƙware tsarin da ya dace, yana da lafiya gabaɗaya ga masu farawa. Yana da kyau koyaushe a fara da nauyi mai sauƙi ko kuma babu nauyi kwata-kwata, kuma a hankali ƙara yayin da kuke ƙara ƙarfi. Kamar kowane sabon motsa jiki, yana da mahimmanci a koyi dabarar da ta dace don guje wa rauni. Idan ba ku da tabbas, yana da kyau koyaushe ku nemi shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Sumo Squat?

• Sumo Squat tare da Kettlebell: Yayi kama da bambancin dumbbell, amma a maimakon haka, kuna riƙe da kettlebell a gaban ku yayin da kuke tsuguno.
• Sumo Squat Pulse: Wannan bambancin ya haɗa da yin sumo squat na yau da kullum, amma maimakon dawowa gaba daya, kuna zama a cikin squat matsayi da bugun jini sama da ƙasa.
• Sumo Squat Jump: Wannan shi ne ƙarin sauye-sauye mai ƙarfi inda kuka yi tsalle sama da fashewa daga wurin squat, saukowa a hankali a cikin sumo squat.
• Sumo Squat tare da Rawar Maraƙi: Bayan yin sumo squat, yayin da kuka fito, kuna ɗaga kan ƙwallan ƙafafun ku, kuna aiki da tsokar maraƙi.

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

• Goblet Squats wani motsa jiki ne wanda ke cike da Sumo Squats, kamar yadda kuma suke mayar da hankali ga ƙananan jiki da ainihin, kuma nauyin da aka ɗora a gaba yana taimakawa wajen inganta daidaito da matsayi, wanda ke da mahimmanci don yin Sumo Squats yadda ya kamata.
• Lunges babban motsa jiki ne na ƙarin motsa jiki don Sumo Squats saboda suna kai hari ga quads, hamstrings, da glutes daga wani kusurwa daban-daban, inganta daidaituwar tsoka da rage haɗarin rauni.