Ƙafa ɗaya Quarter 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, Soleus

Sakonni ga Ƙafa ɗaya Quarter Squat

Oneyarshen ƙafa ɗaya na ƙafa squat shine ingantaccen motsa jiki na jiki wanda ke haifar da quadriceps, lalatattun abubuwa, yayin da kuma inganta daidaituwa da kuma kyakkyawan kwanciyar hankali. Yana da kyakkyawan zaɓi ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutanen da ke farfadowa daga raunin ƙafafu waɗanda ke son haɓaka ƙarfin ƙafarsu da kwanciyar hankali. Yin wannan motsa jiki na iya taimakawa wajen haɓaka wasan motsa jiki, taimako wajen rigakafin rauni, da kuma ba da gudummawa ga ingantaccen aikin gabaɗaya.

Yanayinta: tsammanin nuni a nuni Ƙafa ɗaya Quarter Squat

• Ɗaga ƙafar dama daga ƙasa, lanƙwasa gwiwa ta dama a kusurwa 90-digiri don haka ƙafar dama ta kasance a bayanka, kuma mika hannunka a gaba don daidaitawa.
• Fara saukar da jikin ku ta hanyar lanƙwasa gwiwa na hagu a cikin squat, tabbatar da kiyaye gwiwa ta hagu daidai da ƙafar hagu kuma kada ku wuce ƙafar ƙafarku.
• Rage jikin ku har sai cinyar ku ta hagu ta kasance daidai da ƙasa, ko kuma gwargwadon yadda sassaucinku ya ba da izini, ƙirƙirar kwata-kwata.
• Tura ta kafar hagu don ɗaga jikinka zuwa wurin farawa, ajiye ƙafar dama daga ƙasa don tsawon lokacin aikin. Maimaita wannan don adadin da ake so, sannan canza ƙafafu.

Lajin Don yi Ƙafa ɗaya Quarter Squat

• Madaidaicin Matsayi: Tsaya madaidaiciyar baya kuma kiyaye jigon ku yayin aikin motsa jiki. Ka guji jingina gaba ko baya, saboda hakan na iya dagula maka baya. Ya kamata gwiwoyinku ya kasance kai tsaye sama da ƙafarku lokacin da kuka tsugunna ƙasa.
• Daidaitaccen motsi: Ƙafar ƙafa ɗaya kwata kwata shine motsa jiki na daidaitawa, don haka yana da mahimmanci a mayar da hankali kan kwanciyar hankali. Ka guji yin gaggawar motsi, saboda wannan na iya jefar da ma'aunin ku kuma ya ƙara haɗarin rauni. Idan ana buƙata, yi amfani da bango ko kujera don tallafi har sai kun sami kwarin gwiwa akan ma'aunin ku.
• Motsi Mai Sarrafa: Tabbatar yin aikin a hankali da sarrafawa. Ya kamata lokaci na ƙasa ya kasance a hankali da sarrafawa, yayin da matakin sama ya zama mai ƙarfi da fashewa.
• Guji Yin lodi: Kuskure ɗaya na gama gari shine ƙoƙarin ɗaukar nauyi da yawa da wuri. Fara da nauyin jikin ku

Ƙafa ɗaya Quarter Squat Tambayoyin Masu Nuna

Shi beginners za su iya Ƙafa ɗaya Quarter Squat?

Haka ne, masu farawa za su iya yin motsa jiki na Ƙafar Ƙafar Ƙafa ɗaya, amma ya kamata su fara a hankali kuma tare da ma'aunin nauyi ko babu nauyi. Wannan motsa jiki yana buƙatar ma'auni mai kyau da ƙarfin ƙafafu, don haka yana da mahimmanci a fara sanin sigar kafin ƙara ƙarin ƙalubale. Ana ba da shawarar koyaushe don tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai horo lokacin fara sabbin motsa jiki don tabbatar da an yi su daidai kuma cikin aminci.

Me ya sa ya wuce ga Ƙafa ɗaya Quarter Squat?

• Ƙafa ɗaya Quarter Squat tare da Resistance Band: Ta yin amfani da bandeji na juriya a kusa da ƙananan cinyoyin, wannan sigar tana jaddada kunna hanji da glute.
• Ƙafar Ƙafar Ƙafar Ƙafa ɗaya akan Ƙwallon BOSU: Yin motsa jiki a kan wani wuri mara kyau kamar ƙwallon BOSU yana ƙara ƙarfin aiki kuma yana aiki akan ma'auni.
• Ƙafar Ƙafar Ƙafa ɗaya tare da Kettlebell: Wannan bambancin ya ƙunshi riƙe da kettlebell a cikin matsayi na goblet, ƙara ɓangaren ƙarfin jiki na sama zuwa motsa jiki.
• Ƙafa ɗaya Quarter Squat tare da Jump: Ƙara tsalle a ƙarshen motsi na squat yana ƙara ƙarfin zuciya da kuma aiki akan ƙarfin fashewa.

Me suna da abin da ya sanya ɗaukehawa ga Ƙafa ɗaya Quarter Squat?

• Calf Raises na iya cika Ƙafar Ƙafar Ƙafa ɗaya ta hanyar mayar da hankali ga ƙananan ƙafafu, musamman ma tsokoki na maraƙi, wanda sau da yawa ba a kula da su a wasu motsa jiki na ƙananan jiki, don haka tabbatar da daidaiton ci gaban ƙafafu.
• Glute Bridges na iya haɓaka Ƙafar Ƙafar Ƙafa ɗaya ta hanyar yin niyya ta musamman ga glutes da hamstrings, waɗanda tsokoki ne na biyu da ke aiki a cikin squat, don haka inganta ƙarfin jiki da kwanciyar hankali.