Barbell Jefferson Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Jefferson Squat
Barbell Jefferson Squat wani motsa jiki ne mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa ciki har da quadriceps, hamstrings, glutes, da ƙananan baya. Wannan motsa jiki yana da kyau ga 'yan wasa da masu sha'awar motsa jiki suna neman haɓaka ƙananan ƙarfin jikinsu, kwanciyar hankali, da iko gaba ɗaya. Haɗa Barbell Jefferson Squat a cikin ayyukanku na yau da kullun na iya inganta haɓaka aikinku na ɗagawa, dacewa da aiki, har ma da ba da gudummawa ga mafi kyawun matsayi da rigakafin rauni.
Yanayinta: tsammanin nuni a nuni Barbell Jefferson Squat
- Ka lanƙwasa ƙasa ka ƙwace sandar da hannu ɗaya a gaban jikinka da ɗayan a baya, tabbatar da cewa tafin hannunka suna fuskantarka.
- Tsayar da baya da kirji sama, ɗaga ƙwanƙwasa ta hanyar turawa ta dugadugan ku da daidaita ƙafafunku har sai kun tashi tsaye.
- Sannu a hankali runtse ƙwanƙwasa ta hanyar lanƙwasa gwiwoyi da kwatangwalo, kiyaye bayanka madaidaiciya da ƙirjinka sama, har sai cinyoyinka sun yi daidai da ƙasa.
- Dakata na ɗan lokaci, sannan tura ta cikin diddige don komawa wurin farawa, maimaita motsa jiki don adadin da ake so na maimaitawa.
Lajin Don yi Barbell Jefferson Squat
- ** Riko Mai Kyau ***: Riko yana da mahimmanci a cikin squat na Jefferson. Riƙe sandarar da hannaye biyu, ɗaya a gaba ɗaya kuma a bayanka. Hannun da ke gaba yakamata ya kasance yana da madaidaicin riko (hannun yana fuskantar sama), yayin da hannun da ke bayansa ya kasance yana da madaidaicin riko (hannun yana fuskantar ƙasa). Wannan cakuɗen riko zai taimake ku sarrafa barbell a duk lokacin motsa jiki.
- ** Rike Ƙashin Ƙarƙashin Ƙarya ***: Kuskure na gama gari shine zagaye ko kirɓar baya yayin squat. Koyaushe kiyaye kashin baya tsaka tsaki don guje wa duk wani haɗarin rauni. Ya kamata kan ku ya daidaita tare da kashin baya, da naku
Barbell Jefferson Squat Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Jefferson Squat?
Ee, masu farawa za su iya yin motsa jiki na Barbell Jefferson Squat, amma yana da mahimmanci a fara da ma'aunin nauyi kuma ku mai da hankali kan tsari mai kyau don guje wa rauni. Wannan motsa jiki na iya zama ɗan rikitarwa saboda matsayi na musamman, don haka yana iya zama fa'ida a sami mai horarwa ko gogaggen ɗan motsa jiki ya kula da ƴan lokutan farko. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.
Me ya sa ya wuce ga Barbell Jefferson Squat?
- Kettlebell Jefferson Squat.
- Landmine Jefferson Squat: Wannan bambance-bambancen yana amfani da abin da aka makala na nakiyoyi don barbell ɗin ku, wanda zai iya rage damuwa a ƙananan baya kuma ya sa motsa jiki ya fi dacewa ga masu farawa.
- Jefferson Deadlift: Wannan bambancin yayi kama da squat na Jefferson, amma ya fi mayar da hankali kan motsi na hip, yana yin niyya ga hamstrings da glutes sosai.
- Single Leg Jefferson Squat: Wannan ci gaba na ci gaba ya haɗa da yin squat na Jefferson a ƙafa ɗaya, wanda ke ƙara ƙalubalanci don daidaitawa da kwanciyar hankali, yayin da yake aiki kowace ƙafa ɗaya.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Jefferson Squat?
- Deadlift wani motsa jiki ne na ƙarin, kamar yadda kuma yake mai da hankali kan ƙananan jiki da ƙarfin gaske kamar Jefferson Squat, amma kuma yana kai hari ga tsokoki na baya, yana haɓaka ƙarfi da kwanciyar hankali gabaɗaya.
- Squat na Bulgarian Split Squat ya cika Barbell Jefferson Squat ta hanyar keɓe kowace ƙafa ɗaya ɗaya ɗaya, don haka yana taimakawa wajen gyara duk wani rashin daidaituwa na tsoka, yayin da kuma ke aiki da ƙungiyoyin tsoka iri ɗaya - glutes, quadriceps, da hamstrings.
Karin kalmar raɓuwa ga Barbell Jefferson Squat
- Jefferson Squat tare da Barbell
- Ayyukan Ƙarfafa Ƙarfafa Quadriceps
- Thigh Toning Barbell Workouts
- Barbell Jefferson Squat Technique
- Motsa jiki na Barbell don cinyoyi
- Koyarwar Quadriceps tare da Barbell
- Jagoran motsa jiki na Jefferson Squat
- Ayyukan Gina tsokar Cinya
- Jefferson Squat don Quadriceps
- Barbell Workout don Ƙarfin Cinya