Ƙafa ɗaya Rarrabe Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙafa ɗaya Rarrabe Squat
The Single Leg Split Squat shine ƙananan motsa jiki na jiki wanda da farko ke kaiwa quads, hamstrings, da glutes, yayin da kuma inganta daidaituwa da kwanciyar hankali. Ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya gyara shi don dacewa da ƙarfin mutum da sassauci. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ƙarfin ƙafafu, haɓaka daidaiton jiki, da kuma taimakawa rigakafin rauni, yana mai da shi zaɓi mai kyau ga waɗanda ke neman cikakkiyar motsa jiki na ƙasa.
Yanayinta: tsammanin nuni a nuni Ƙafa ɗaya Rarrabe Squat
- Mika ƙafa ɗaya a baya kuma sanya saman ƙafar a kan benci, kiyaye ɗayan ƙafar ka dasa a ƙasa a gabanka.
- Rage jikinka ta hanyar lanƙwasa gwiwa ta gaba har sai cinyarka ta yi daidai da ƙasa, tabbatar da cewa gwiwa ba ta wuce yatsun kafa ba.
- Koma baya zuwa wurin farawa, yin amfani da ƙafar gaban ku don fitar da motsi da kiyaye ainihin ku gaba ɗaya.
- Maimaita waɗannan matakan don adadin da ake so kafin musanya ƙafafu.
Lajin Don yi Ƙafa ɗaya Rarrabe Squat
- Guji Jingina: Kuskure na gama gari shine jingina gaba da yawa. Wannan na iya sanya damuwa mara amfani akan ƙananan baya da gwiwoyi. Maimakon haka, kiyaye jikinka a tsaye kuma nauyinka ya kasance a tsakiya a kan ƙafar gabanka.
- Zurfin Squat: Wani tip shine kawai a yi ƙasa kaɗan kamar yadda sassaucin ku ya ba da izini. Ƙoƙarin zurfafa zurfafa zai iya haifar da asarar daidaituwa ko rauni. Burin ku ya kamata ya zama ƙasa da jikin ku har sai cinyar ku ta gaba ta yi daidai da ƙasa.
- Babban Haɗin kai: Haɗa ainihin ku a duk lokacin motsa jiki
Ƙafa ɗaya Rarrabe Squat Tambayoyin Masu Nuna
Shi beginners za su iya Ƙafa ɗaya Rarrabe Squat?
Ee, masu farawa za su iya yin motsa jiki guda ɗaya na Split Squat, amma yana iya zama ƙalubale saboda yana buƙatar daidaito da ƙarfi. Ana ba da shawarar farawa tare da nauyin jiki kawai kuma a hankali ƙara nauyi yayin da ƙarfi da daidaituwa suka inganta. Hakanan zaka iya amfani da bango ko kujera don tallafi lokacin farawa. Kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari don hana rauni.
Me ya sa ya wuce ga Ƙafa ɗaya Rarrabe Squat?
- Ƙafafun Ƙafar Ƙafar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙafa: A cikin wannan bambancin, an sanya ƙafar gaban ku a kan wani dandamali mai tsayi, wanda ke taimakawa wajen ƙara yawan motsi da kuma ƙaddamar da quadriceps yadda ya kamata.
- Goblet Split Squat: Don wannan bambancin, kuna riƙe da kettlebell ko dumbbell a ƙirjin ku, wanda ke ƙara juriya kuma yana taimakawa wajen shiga jikin ku da na sama.
- Walking Split Squat: Wannan shi ne sauye-sauye mai mahimmanci inda kuke yin tsagawar squat a cikin tafiya ko motsi na huhu, wanda zai iya taimakawa wajen inganta daidaito da daidaitawa.
- Jumping Split Squat: Wannan bambancin plyometric ya haɗa da ƙara tsalle a tsakanin kowane squat, wanda zai iya taimakawa wajen ƙara ƙarfin, gudu da lafiyar zuciya.
Me suna da abin da ya sanya ɗaukehawa ga Ƙafa ɗaya Rarrabe Squat?
- Bulgarian Split Squats wani zaɓi ne mai kyau, kamar yadda suke buƙatar irin wannan motsi zuwa Single Leg Split Squats, amma tare da haɓakar ƙafar baya, wannan bambancin yana ƙara ƙalubalen kuma yana taimakawa wajen inganta kwanciyar hankali da motsi.
- Hakanan matakan haɓakawa na iya haɓaka Squats Single Leg Split Squats, yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya hari, amma kuma suna haɗa nau'ikan motsi daban-daban, suna taimakawa haɓaka ƙarfin aiki da daidaitawa.
Karin kalmar raɓuwa ga Ƙafa ɗaya Rarrabe Squat
- Dumbbell Single Leg Raba Squat
- Quadriceps ƙarfafa motsa jiki
- Ayyukan motsa jiki tare da dumbbells
- Ƙafa ɗaya Rarraba Squat dabara
- Dumbbell yana motsa jiki don cinya
- Yadda ake Rarraba Ƙafa ɗaya
- Dumbbell motsa jiki don Quadriceps
- Ƙafa ɗaya squat tare da dumbbell
- Ayyukan toning cinya
- Advanced dumbbell tsaga squat