Barbell Narrow Stance Squat
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Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Narrow Stance Squat
The Barbell Narrow Stance Squat wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga quadriceps, glutes, da hamstrings, yayin da yake shiga ainihin da inganta daidaituwa. Ya dace da daidaikun mutane a tsaka-tsaki zuwa matakan motsa jiki masu ci gaba waɗanda ke neman haɓaka ƙananan ƙarfin jiki da ma'anar tsoka. Mutane na iya zaɓar wannan darasi saboda tasirinsa wajen haɓaka mafi kyawun matsayi, haɓaka motsi, da haɓaka wasan motsa jiki.
Yanayinta: tsammanin nuni a nuni Barbell Narrow Stance Squat
- Shiga zuciyarka, rike kirjinka sama da bayanka daidai yayin da kake karkatar da gwiwowinka a hankali, runtse jikinka kamar kana komawa kan kujera, tabbatar da cewa gwiwoyin ba su wuce yatsunka ba.
- Ci gaba da runtse kanku har sai cinyoyinku sun yi daidai da ƙasa, ko kuma gwargwadon yadda sassaucinku ya ba da damar, tabbatar da kiyaye nauyi a cikin diddige ku da gwiwoyinku a layi tare da ƙafafunku.
- Dakata na ɗan lokaci a ƙasan motsi, sannan tura ta cikin diddige ku, shimfiɗa kwatangwalo da gwiwoyi don komawa wurin farawa.
- Maimaita wannan motsi don adadin maimaitawa da kuke so, tabbatar da kiyaye tsari mai kyau a cikin kowane maimaitawa.
Lajin Don yi Barbell Narrow Stance Squat
- Guji Rushewar Knee: Kuskure na yau da kullun don gujewa shine barin gwiwoyinku sun durƙusa a ciki yayin da kuke tsuguno. Wannan na iya haifar da rauni. Don hana wannan, tura gwiwoyinku da gaske yayin tsuguno, tabbatar da cewa suna cikin layi tare da ƙafafunku.
- Sarrafa motsinku: Kada ku yi gaggawar motsa jiki. Rage jikin ku ta hanyar sarrafawa, dakata na ɗan daƙiƙa a ƙasan squat, sannan tura baya sama da ƙarfi. Wannan zai taimaka wajen shiga dukkan tsokoki masu dacewa da kuma rage haɗarin rauni.
- Kiyaye Kirji: Wani kuskure na yau da kullun shine jingina gaba da yawa,
Barbell Narrow Stance Squat Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Narrow Stance Squat?
Ee, masu farawa zasu iya yin motsa jiki na Barbell Narrow Stance Squat. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma mai iya sarrafawa don tabbatar da tsari mai kyau da kuma hana rauni. Yana iya zama da amfani a fara aiwatar da motsi ba tare da wani nauyi ba don jin daɗin sigar. Yayin da ƙarfi da amincewa ke ƙaruwa, ana iya ƙara nauyi a hankali. Ana ba da shawarar koyaushe don samun mai koyarwa na sirri ko ƙwararrun masu zuwa motsa jiki su kula da masu farawa don tabbatar da tsaro.
Me ya sa ya wuce ga Barbell Narrow Stance Squat?
- The Front Squat wani sigar ne inda ake riƙe ƙwanƙwasa a gaban jikin ku, yana ƙarfafa madaidaiciyar baya da kunkuntar matsayi.
- Zercher Squat yana buƙatar ka riƙe ƙwanƙwasa a cikin maƙarƙashiyar gwiwar gwiwar hannu, wanda a zahiri yana haifar da matsananciyar matsaya.
- Bambancin squat na sama shine bambancin da aka ƙalubalanci inda aka riƙe Barciki a cikin motsi, ya ga kunkuntar ra'ayi don daidaitawa.
- Pistol Squat shine bambancin squat na kafa ɗaya wanda za'a iya yin shi tare da barbell, yana mai da hankali kan ƙarfi da daidaituwa a cikin kunkuntar matsayi.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Narrow Stance Squat?
- Gadar Glute: Wannan motsa jiki na musamman yana hari ga glutes da hamstrings, waɗanda ke da mahimmanci don yin nasara mai nasara. Ƙarfafa waɗannan wurare na iya taimakawa wajen inganta tsarin squat gaba ɗaya da kuma hana rauni.
- Calf Tadawa: Yayin da ake mayar da hankali ga Barbell Narrow Stance Squat a kan cinya da gindi, maraƙi yana tayar da taimako don ƙarfafa tsokoki na ƙafar ƙafa, yana samar da daidaitaccen motsa jiki na kafa da kuma taimakawa wajen hawan hawan motsi.
Karin kalmar raɓuwa ga Barbell Narrow Stance Squat
- Barbell Squat don Thighs
- Ƙarfin Ƙarfin Quadriceps
- Matsakaicin Matsayi Squat Workout
- Horon Barbell don Kafafu
- Thigh Toning Barbell Squats
- Aikin Gina Quadriceps
- Ƙunƙarar Matsayin Barbell Squat
- Motsa jiki na Ƙarfafa tsokar Ƙafa
- Barbell Workout don Thighs
- Quadriceps Mayar da hankali Barbell Squat