Suspension Squat

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Suspension Squat

The Suspension Squat wani motsa jiki ne na jiki wanda da farko ke kaiwa ƙananan tsokoki na jiki, ciki har da quadriceps, hamstrings, glutes, da calves, yayin da yake shiga cikin ainihin da inganta daidaituwa. Kyakkyawan motsa jiki ne ga daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa, saboda ana iya sauya shi cikin sauƙi don dacewa da ƙarfin mutum da sassauci. Mutane na iya zaɓar wannan motsa jiki don haɓaka ƙananan ƙarfin jikinsu, inganta kwanciyar hankali, da haɓaka ingantaccen sarrafa jiki da daidaitawa.

Yanayinta: tsammanin nuni a nuni Suspension Squat

• Rike hannayen mai horar da dakatarwa tare da tafin hannunku suna fuskantar juna kuma ku mika hannayenku a gabanku a tsayin kafada.
• Rage jikin ku a cikin wani wuri mai tsumma ta hanyar karkatar da gwiwoyi da kuma tura kwatangwalo a baya, ajiye kirjin ku da idanunku gaba.
• Dakata a ƙasan tsuguno na ɗan lokaci, tabbatar da cewa cinyoyinku suna layi ɗaya da ƙasa.
• Tura ta sheqa don tsayawa sama zuwa wurin farawa, ta amfani da mai horar da dakatarwa don daidaito da goyan baya.

Lajin Don yi Suspension Squat

• Sarrafa motsin ku: Wani muhimmin bayani shine sarrafa motsinku a duk lokacin motsa jiki. Saukowa a hankali cikin squat, dakata a ƙasa, sannan tura baya sama zuwa wurin farawa. Saurin sauri, ƙungiyoyi marasa sarrafawa na iya haifar da mummunan tsari da rauni mai yuwuwa.
• Zurfin Squat: Nufin runtse jikin ku har sai cinyoyin ku sun yi daidai da ƙasa, ko kuma kusa da wannan kamar yadda sassaucinku ya ba da izini. Squatting ma mara zurfi na iya iyakance tasirin motsa jiki, yayin da zurfafa zurfafawa na iya sanya rashin dacewa

Suspension Squat Tambayoyin Masu Nuna

Shi beginners za su iya Suspension Squat?

Ee, masu farawa zasu iya yin motsa jiki na Suspension Squat. Babban motsa jiki ne wanda ke kai hari ga ƙananan jiki, musamman quadriceps, hamstrings, glutes, da ainihin. Koyaya, kamar kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali, su mai da hankali kan tsari, kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da jimiri ya inganta. Hakanan yana iya zama taimako don samun mai horarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da an yi shi daidai kuma don hana rauni.

Me ya sa ya wuce ga Suspension Squat?

• Jump Squat: Wannan shine ƙarin sauye-sauye mai ƙarfi inda kuke fashe sama daga wurin squat, tsalle kamar yadda zaku iya.
• Overhead Squat: A cikin wannan bambancin, kuna riƙe da barbell ko dumbbells sama da kai yayin da kuke tsuguno, wanda ke ƙara ƙalubalanci ga ainihin ku da kwanciyar hankali na kafada.
• Pistol Squat: Wannan bambancin squat ne mai kafa ɗaya wanda ke buƙatar ma'auni mai yawa, ƙarfi, da motsi.
• Gaban Squat: Wannan bambancin ya haɗa da riƙe da ƙararrawa a gaban jikin ku, a fadin kafadu, wanda ke mayar da hankalin motsa jiki zuwa ga quads da ainihin ku.

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

• Deadlifts: Wannan motsa jiki yana cika Suspension Squats ta hanyar ƙarfafa sarkar baya, gami da hamstrings, glutes, da ƙananan baya. Ƙarfin da aka samu daga waɗannan tsokoki yana da mahimmanci don yin squats tare da tsari mai kyau da kuma hana rauni.
• Planks: Yayin da farko motsa jiki na ciki, allunan kuma suna shiga cikin gaba ɗaya, wanda ke da mahimmanci don kiyaye kwanciyar hankali da yanayin da ya dace yayin Squats Suspension. Ƙarfin jijiya mai ƙarfi zai iya inganta aikin squat gaba ɗaya kuma ya rage haɗarin rauni.