Barbell Full squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Full squat
Cikakken Squat na Barbell cikakken motsa jiki ne mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da quads, hamstrings, glutes, da core, don haka haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda girman sa a cikin ƙarfi da nauyi. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana inganta ci gaban tsoka da toning ba, amma kuma yana inganta daidaituwa, matsayi, da ƙananan kashi.
Yanayinta: tsammanin nuni a nuni Barbell Full squat
- Ɗaga sandar daga ragon ta hanyar matsa sama da ƙafafu da daidaita ƙwanƙolin ku, sa'an nan kuma ku nisa daga rakiyar ku sanya ƙafafunku game da faɗin kafada tare da yatsunku kaɗan an nuna.
- Sauke jikinka a hankali ta hanyar lanƙwasa gwiwoyi da kwatangwalo kamar kana zaune a kan kujera, ka tsayar da kai sama da bayanka, kuma tabbatar da gwiwoyinka sun tsaya daidai da ƙafafu.
- Ci gaba da saukar da kanku har sai hips ɗinku sun yi ƙasa da gwiwoyinku, ko ƙasa gwargwadon yadda zaku iya tafiya cikin nutsuwa.
- Matsa jikin ku zuwa wurin farawa ta hanyar tuƙi ta hanyar diddige ku, daidaita kwatangwalo da gwiwoyi, kuma tabbatar da kiyaye bayanku madaidaiciya a duk lokacin motsi. Maimaita aikin don adadin da ake so na maimaitawa.
Lajin Don yi Barbell Full squat
- **Nisantar Kurakurai na gama gari:** Kuskure ɗaya shine karkata zuwa gaba, wanda zai iya sanya damuwa mara amfani akan baya da gwiwa. Don guje wa wannan, kiyaye bayanka madaidaiciya kuma ƙirjinka sama. Wani kuskuren gama gari baya zurfafawa sosai - zurfin squat ɗinku yana da tasiri sosai akan tasirin motsa jiki. Nufin rungumar kwatangwalo a ƙarƙashin gwiwoyinku idan zai yiwu.
- **Dumi:** Kafin ki fara tsugunne, yana da matukar muhimmanci ki dumama jikinki domin shirya tsokarki domin motsa jiki. Wannan zai iya taimakawa hana rauni da inganta aikin ku.
Barbell Full squat Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Full squat?
Ee, tabbas masu farawa za su iya yin aikin Barbell Full Squat. Duk da haka, yana da mahimmanci don farawa da nauyin nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko ƙwararrun masu zuwa motsa jiki su tantance fom ɗin su don tabbatar da cewa suna yin aikin daidai. Yayin da suke samun ƙarfi da kwanciyar hankali tare da motsi, za su iya ƙara nauyi a hankali.
Me ya sa ya wuce ga Barbell Full squat?
- Front Squat: Maimakon sanya barbell a baya, kuna riƙe shi a gaban jikin ku a kan kafadu wanda zai iya shiga quadriceps fiye da squat na gargajiya.
- Overhead Squat: Wannan bambancin ƙalubalen ya haɗa da riƙe ƙwanƙwasa a saman yayin tsuguno, wanda ke buƙatar babban matakin motsi na kafada da ƙarfin gaske.
- Akwatin Squat: A cikin wannan bambancin, kuna tsuguna har sai duwawunku ya taɓa akwati ko benci a bayan ku, sannan ku tura baya sama. Wannan zai iya taimaka maka mayar da hankali kan yin amfani da kwatangwalo da glutes.
- Zercher Squat: Wannan bambancin squat ya ƙunshi riƙe da barbell a cikin kullun gwiwar gwiwar ku, wanda zai iya taimakawa wajen inganta ƙarfin jikin ku da matsayi yayin tsutsawa.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Full squat?
- Deadlifts sun cika Barbell Full Squats ta hanyar niyya sarkar baya, gami da hamstrings da ƙananan baya, waɗanda ba a yi niyya sosai a lokacin squats ba, don haka tabbatar da daidaiton motsa jiki na ƙasa.
- Ƙunƙarar ɗan maraƙi yana da amfani yayin da suke ƙaddamar da tsokoki na ƙananan ƙafa, musamman gastrocnemius da soleus, waɗanda ba su da mahimmanci a lokacin squats, suna taimakawa wajen inganta ƙarfin ƙafa da kwanciyar hankali.
Karin kalmar raɓuwa ga Barbell Full squat
- Barbell Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Toning cinya tare da barbell
- Cikakken dabarun squat
- Ayyukan motsa jiki don ƙafafu
- Ƙarfafa horo ga cinya
- Barbell Full squat koyawa
- Quadriceps motsa jiki tare da barbell
- Yadda ake yin Barbell Full squat
- Aikin motsa jiki na kafa tare da barbell squat