Twist Squat

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

Sakonni ga Twist Squat

Twist Squat wani motsa jiki ne mai kuzari wanda ya haɗu da ƙananan horon ƙarfin jiki tare da ainihin haɗin kai da motsin juyawa. Yana da manufa ga mutane na kowane matakan motsa jiki suna neman haɓaka daidaito, sassauci, da ƙarfin jiki gabaɗaya. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya inganta sautin tsoka, ƙona adadin kuzari, da haɓaka aikin ku, yin ayyukan yau da kullun cikin sauƙi.

Yanayinta: tsammanin nuni a nuni Twist Squat

• Sa'an nan kuma, saukar da jikinka zuwa wani wuri mai tsutsa, durƙusa gwiwoyi da kuma tura kwatangwalo a baya kamar kana zaune a kan kujera.
• Yayin da kake tsuguno, karkatar da jikinka na sama zuwa dama, ajiye hannayenka kusa da kirjinka.
• Matsa ta cikin diddige don komawa matsayin tsaye, yayin da a lokaci guda juya jikin ku na sama zuwa tsakiya.
• Maimaita squat da karkatar motsi, amma wannan lokacin juya zuwa hagu. Ci gaba da canza bangarorin don kowane maimaitawa.

Lajin Don yi Twist Squat

• ** Form Da Ya dace ***: Hanya mafi inganci don yin Twist Squat ita ce ta kiyaye daidaitaccen tsari. Fara da ƙafafu da nisan kafada baya. Yayin da kuke tsuguno, ku tsayar da bayanku madaidaiciya da gwiwoyinku a bayan yatsun kafa don hana damuwa akan gwiwoyinku. Yayin da kake fitowa daga squat, karkatar da jikinka zuwa gefe ɗaya. Madadin bangarorin tare da kowane squat.
• **Motsi Mai Sarrafawa**: Kuskure na gama gari shine saurin motsa jiki. Don iyakar tasiri, tabbatar da cewa kowane motsi yana sarrafawa da gangan. Wannan zai haɗa ƙarin tsokoki kuma ya inganta daidaituwa da daidaitawa.
• **Numfashi**: Wani kuskuren da aka saba yi shine rike numfashi yayin motsa jiki. Madadin haka, ku tuna da numfashi yayin da kuke tsugunowa

Twist Squat Tambayoyin Masu Nuna

Shi beginners za su iya Twist Squat?

Ee, masu farawa za su iya yin motsa jiki na Twist Squat. Duk da haka, yana da mahimmanci a fara da ƙaramin nauyi ko ma babu nauyi gaba ɗaya har sai an ƙware madaidaicin tsari. Wannan motsa jiki yana da amfani don inganta daidaituwa, daidaitawa, da ƙarfi a cikin ƙananan jiki da ainihin. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauki hankali kuma su mai da hankali kan tsari mai kyau don guje wa rauni. Hakanan yana iya zama taimako a sami mai koyarwa ko gogaggen mutum mai jagora ta cikin ƙungiyoyin farko.

Me ya sa ya wuce ga Twist Squat?

• Twist Twist Squat: Wannan bambancin ya haɗa da riƙe da kettlebell ko dumbbell kusa da ƙirjin ku yayin yin jujjuyawar squat, ƙara ƙarfin motsa jiki.
• Twist Squat tare da Resistance Band: Wannan bambancin ya haɗa da yin amfani da bandungiyar juriya a kusa da cinyoyin ku don ƙara ƙarin juriya da ƙalubalen motsin squat.
• Twist Squat tare da Kick Side: Wannan bambancin yana ƙara bugun gefe bayan motsin jujjuyawar, shigar da glutes da tsokoki na hip.
• Twist Squat tare da Babban Latsa: Wannan bambancin ya haɗa da latsa sama tare da dumbbells lokacin da kuka tashi daga squat, haɗa jikinku na sama a cikin motsa jiki.

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

• Rashan Twists: Masu murdawa na Rasha suna cika Twist Squats ta hanyar mai da hankali kan tsokoki na madaidaici, don haka inganta ƙarfin asali da kwanciyar hankali, wanda ke da mahimmanci don kiyaye tsari mai kyau da daidaito yayin Twist Squats.
• Deadlifts: Deadlifts suna da amfani saboda, kamar Twist Squats, su ne aikin motsa jiki wanda ke aiki da ƙungiyoyin tsoka da yawa a lokaci ɗaya, ciki har da ƙananan baya, glutes, da hamstrings, inganta ƙarfin aiki da haɓaka aiki a cikin wasu motsa jiki.