Tsawon Tsararriyar Ma'aunin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Tsawon Tsararriyar Ma'aunin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa

Safety Bar High Heel Squat wani motsa jiki ne na ƙananan jiki wanda da farko ke kaiwa quadriceps, glutes, da hamstrings, yayin da yake shiga ainihin da inganta daidaituwa. Yana da kyau ga duka masu farawa da masu sha'awar motsa jiki na ci gaba, kamar yadda shingen aminci yana ba da tallafi kuma tsayin diddige yana taimakawa zurfafa squat, haɓaka tasirin motsa jiki. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin aikin yau da kullum don ƙarfafa ƙananan jikinsu, inganta aikin aiki, da haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Tsawon Tsararriyar Ma'aunin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa

• Sanya ƙaramin shinge ko farantin nauyi a ƙarƙashin diddige don ƙirƙirar ɗagawa, tabbatar da cewa ƙafafunku suna da faɗin kafaɗa.
• Sannu a hankali ka rage jikinka a cikin tsutsa, kiyaye bayanka madaidaiciya kuma gwiwoyinka sun daidaita tare da ƙafafunka, har sai cinyoyinka sun yi daidai da ƙasa.
• Dakata na ɗan lokaci a ƙasan squat, tabbatar da an haɗa ainihin ku kuma jikin ku yana cikin iko.
• Matsa baya zuwa wurin farawa, tuƙi ta diddige, kuma maimaita motsa jiki don adadin maimaitawar da kuke so.

Lajin Don yi Tsawon Tsararriyar Ma'aunin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa

• Kiyaye Form Mai Kyau: Koyaushe kiyaye bayanka madaidaiciya da ƙirji yayin yin squat. Lankwasawa ko zagaye bayanka na iya haifar da munanan raunuka. Har ila yau, tabbatar da gwiwoyinku suna cikin layi tare da ƙafafunku kuma kada ku shiga ciki yayin da kuke rage jikin ku.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Rage jikin ku a hankali, kiyaye ikon motsi, sannan tura baya sama ta dugadugan ku. Wannan zai tabbatar da cewa kuna shigar da tsokoki daidai kuma ba za ku dogara da kuzari don ɗaukar ku cikin motsa jiki ba.
• Zurfin Squat: Nufin runtse jikinka har sai cinyoyinka sun kasance aƙalla daidai da ƙasa. Yin tafiya marar zurfi ba zai yi ba

Tsawon Tsararriyar Ma'aunin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa Tambayoyin Masu Nuna

Shi beginners za su iya Tsawon Tsararriyar Ma'aunin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa?

Ee, mafari na iya yin aikin Safety Bar Elevated Heel Squat motsa jiki. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Ana kuma ba da shawarar samun mai koyarwa ko ƙwararren mutum mai kulawa ko jagorar masu farawa ta hanyar motsa jiki don tabbatar da suna yin shi daidai. Koyaushe ku tuna cewa mabuɗin samun ingantaccen horon ƙarfi ba game da ɗaga nauyi mai nauyi ba ne, amma game da tsari da fasaha mai kyau.

Me ya sa ya wuce ga Tsawon Tsararriyar Ma'aunin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa?

• Goblet Squat: Maimakon barbell, wannan bambancin yana amfani da kettlebell ko dumbbell da aka gudanar a matakin kirji, yana ba da cikakkiyar motsa jiki tare da mayar da hankali ga quads da glutes.
• Babban Squat: A cikin wannan bambance-bambance, ana gudanar da barbell a sama wanda ke ƙalubalantar ma'auni, motsi, da ƙarfin ainihin ku.
• Zercher Squat: Wannan bambance-bambancen ya haɗa da riƙe ƙwanƙwasa a cikin maƙarƙashiyar gwiwar gwiwar ku, wanda ke ƙara buƙata akan ainihin ku da na sama, yayin da kuke aiki da ƙananan jikin ku.
• Akwatin Squat: Wannan bambancin ya haɗa da tsuguno zuwa akwati ko benci, wanda zai iya taimakawa wajen inganta zurfin squat da siffar ku, kuma yana ba ku damar ɗaukar nauyi mai nauyi lafiya.

Me suna da abin da ya sanya ɗaukehawa ga Tsawon Tsararriyar Ma'aunin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa?

• Bulgarian Split Squats: Suna haɓaka Safety Bar High Heel Squat ta hanyar mai da hankali kan ƙafa ɗaya a lokaci guda, wanda zai iya taimakawa wajen ganowa da gyara duk wani rashin daidaituwa a cikin ƙarfin ƙafar ƙafa wanda zai iya rinjayar aikin babban squat.
• Goblet Squats: Wannan motsa jiki ya dace da Safety Bar High Heel Squat ta hanyar ƙarfafa juzu'i mai tsayi a lokacin squat, wanda zai iya taimakawa wajen inganta motsi da tsari, musamman a cikin ƙananan baya da hips, yankunan da ke da mahimmanci don cin nasara da aminci na squats.