Suspension Squat

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

Sakonni ga Suspension Squat

The Suspension Squat wani nau'in motsa jiki ne na ƙananan jiki wanda ke kaiwa ƙungiyoyin tsoka da yawa ciki har da quads, hamstrings, glutes, da core, inganta ƙarfi, daidaito, da sassauci. Wannan darasi yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don dacewa da matakan dacewa daban-daban da burin. Mutane za su so su yi Squats na dakatarwa yayin da suke taimakawa inganta aikin motsa jiki, haɓaka wasan motsa jiki, da kuma taimakawa wajen rigakafin rauni ta ƙarfafa tsokoki.

Yanayinta: tsammanin nuni a nuni Suspension Squat

• Rage jikin ku a cikin wani wuri mai tsumma ta hanyar karkatar da gwiwoyinku da kuma tura kwatangwalo a baya, yayin da kuke ajiye kirjin ku sama da hannayenku.
• Tabbatar cewa gwiwoyi suna daidaitawa tare da ƙafafunku kuma kada ku wuce yatsun kafa yayin da kuke saukowa cikin squat.
• Riƙe matsayin squat na ɗan lokaci, sa'an nan kuma matsa ta cikin diddige don komawa zuwa wurin farawa, ajiye hannunka da kuma kiyaye tashin hankali a kan mai horar da dakatarwa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye zuciyar ku da baya madaidaiciya a duk lokacin motsa jiki.

Lajin Don yi Suspension Squat

• ** Siffar Da Ya Kamata ***: Lokacin yin squat, kiyaye kirjin ku sama, kafadu baya, kuma duba gaba. Yayin da kuke tsuguno, tura kwatangwalo a baya kuma ku durƙusa gwiwoyi, kiyaye su a layi tare da ƙafafunku. Ka guji barin gwiwowinka su shiga ko kuma wuce yatsun kafa, saboda hakan na iya haifar da ciwon gwiwa.
• ** Shiga Mahimmancin ku ***: Kuskure na yau da kullun ba shine shigar da ainihin lokacin motsa jiki ba. Tsayar da jigon ku ba kawai yana taimakawa wajen kiyaye daidaito ba amma yana ƙara ƙarin matakin wahala ga motsa jiki, yana ƙara tasirin sa.
• **Motsi Mai Sarrafawa**: A guji saurin motsi. Rage kanku cikin tsari mai sarrafawa kuma tura baya sama ta diddige ku

Suspension Squat Tambayoyin Masu Nuna

Shi beginners za su iya Suspension Squat?

Ee, tabbas masu farawa za su iya yin motsa jiki na Suspension Squat. Wani babban motsa jiki ne wanda ke kai hari ga ƙasan jiki, musamman cinyoyi da ɗigon ruwa. Hakanan yana haɓaka ainihin kuma yana haɓaka daidaituwa da kwanciyar hankali. Koyaya, kamar kowane sabon motsa jiki, masu farawa yakamata su fara jinkiri kuma su mai da hankali kan kiyaye tsari mai kyau. Yana iya zama taimako a samu mai koyarwa ko ƙwararren mutum ya jagorance su da farko. Har ila yau, yana da mahimmanci ku saurari jikin ku kuma kada ku matsawa sosai idan yana jin dadi ko zafi.

Me ya sa ya wuce ga Suspension Squat?

• Dakatar da Pistol Squat: Wannan shine ƙarin ci gaba inda zaku shimfiɗa ƙafa ɗaya a gabanku yayin yin squat, wanda ke ƙalubalantar daidaito da ƙarfin ƙafarku.
• Jumping Suspension Squat: Wannan bambancin ya haɗa da motsi na tsalle a ƙarshen squat, ƙara wani ɓangaren horo na plyometric zuwa motsa jiki.
• Dakatar da Squat tare da karkatarwa: Wannan ya haɗa da juzu'i a saman squat, yin niyya ga ainihin da haɓaka ƙarfin juyawa.
• Dakatar da Rarraba Squat: A cikin wannan bambancin squat, an sanya ƙafa ɗaya a cikin madaurin dakatarwa a bayan ku yayin da kuke tsuguno a kan ɗayan ƙafar, yana ba da shimfidawa mai zurfi da motsa jiki ga masu sassaucin hips da quadriceps.

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

• Deadlifts: Deadlifts suna haɓaka squats na dakatarwa ta hanyar yin niyya ga tsokoki na baya, gami da hamstrings da glutes, waɗanda kuma ana yin su yayin squats na dakatarwa, amma tare da girmamawa daban-daban, don haka inganta ƙarfin ƙasa gaba ɗaya da kwanciyar hankali.
• Jump Squats: Jump squats yana ƙara fashewa, nau'in plyometric zuwa aikin motsa jiki, haɓaka ƙarfi da ƙarfi a cikin ƙungiyoyin ƙananan tsokar jiki waɗanda aka yi niyya ta squats dakatarwa, don haka na iya taimakawa haɓaka ƙarfin ƙarfi da aiki.