Barbell Full Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Full Squat
Barbell Full Squat shine cikakken motsa jiki na horo wanda ke da alhakin ƙananan tsokoki na jiki, ciki har da quadriceps, hamstrings, da glutes, yayin da kuma ke shiga zuciyar ku da inganta daidaituwa. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda nauyin nauyin da za a iya daidaita shi da daidaitawa. Mutane za su so yin wannan motsa jiki don haɓaka ƙananan ƙarfin jikinsu, inganta motsin aiki, da haɓaka aikin motsa jiki gabaɗaya.
Yanayinta: tsammanin nuni a nuni Barbell Full Squat
- Komawa daga ragon kuma sanya ƙafar ƙafar kafada da nisa, yatsun ƙafa kaɗan suna nunawa waje; wannan zai zama matsayin ku na farawa.
- Fara motsi ta hanyar jujjuya gwiwoyi da kwatangwalo, zama baya tare da kwatangwalo yayin ajiye kirjin ku sama da baya madaidaiciya.
- Ci gaba da ƙasa gwargwadon yadda sassauci ya ba da izini, da kyau har cinyoyin ku sun yi daidai da ƙasa, sannan ku matsa ta cikin diddige ku don juyar da motsi kuma ku koma wurin farawa.
- Maimaita aikin don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari da sarrafawa cikin kowane motsi.
Lajin Don yi Barbell Full Squat
- ** Wurin Ƙafa:** Ƙafafunku ya kamata su kasance da faɗin kafaɗa ko kuma ɗan faɗi kaɗan, tare da yatsun kafa suna nunawa waje kaɗan. Wannan matsayi yana ba da tushe mai mahimmanci ga squat kuma yana taimakawa wajen shiga ƙungiyoyin tsoka daidai. Kuskure na yau da kullun shine sanya ƙafafu kusa da juna ko kuma nesa, wanda zai haifar da rashin kwanciyar hankali da rauni.
- ** Kiyaye kashin baya na tsaka tsaki:** Yana da mahimmanci don kiyaye kashin bayanku a cikin tsaka tsaki a cikin duka motsin. Wannan yana nufin ba zagaya baya ko wuce gona da iri ba. Kuskure na yau da kullun yana barin ƙananan baya zuwa zagaye, wanda zai haifar da mummunan rauni. Shiga tsokoki na asali don taimakawa kiyaye wannan matsayi.
Barbell Full Squat Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Full Squat?
Ee, masu farawa zasu iya yin aikin Barbell Full Squat. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi da kuma sarrafawa don kammala tsari da kuma guje wa rauni. Hakanan yana iya zama da fa'ida a sami mai koyarwa na sirri ko gogaggen ɗan wasan motsa jiki ya kula da ƴan zama na farko don tabbatar da dabarar daidai. Yayin da ƙarfi da amincewa ke ƙaruwa, ana iya ƙara nauyi a hankali.
Me ya sa ya wuce ga Barbell Full Squat?
- Akwatin Squat: A cikin wannan bambancin, kuna tsuguna har sai duwawunku ya taɓa akwati ko benci a bayan ku, yana taimakawa don tabbatar da tsari da zurfi.
- Babban Squat: Wannan bambancin ƙalubalen ya haɗa da riƙe barbell sama da kai don ɗaukacin motsi, wanda ke buƙatar gagarumin motsin kafada da kwanciyar hankali.
- Zercher Squat: Don wannan squat, kuna riƙe da barbell a cikin maƙarƙashiyar gwiwar gwiwar ku, wanda zai iya taimakawa wajen inganta yanayin ku da kuma haɗa ainihin ku.
- Goblet Squat: Duk da yake yawanci ana yin shi da kettlebell ko dumbbell, ana iya yin wannan squat tare da barbell da aka riƙe a tsaye a kan kirjin ku, wanda zai iya taimakawa wajen inganta siffar ku da daidaito.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Full Squat?
- Har ila yau, Ƙafafun ƙafa na iya haɗawa da Barbell Full Squats yayin da suke mayar da hankali ga tsokoki na farko guda ɗaya amma suna ba ku damar ɗaga nauyi mai nauyi a cikin yanayin sarrafawa, ƙara haɓaka haɓakar tsoka da ƙarfi.
- Deadlifts wani kyakkyawan aikin motsa jiki ne ga Barbell Full Squats, saboda suna yin niyya ba kawai ga ƙananan jiki ba har ma da ƙananan baya da ainihin, suna haɓaka tushe mai ƙarfi, tsayayye don ingantaccen aikin squat.
Karin kalmar raɓuwa ga Barbell Full Squat
- Barbell Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Toning cinya tare da barbell
- Cikakken Ayyukan Squat
- Barbell yana motsa jiki don cinya
- Ƙarfafa horo don quadriceps
- Fasahar Barbell Full Squat
- Ƙananan motsa jiki tare da barbell
- Barbell Squat don tsokoki na ƙafa
- Tsananin motsa jiki na cinya tare da barbell