Barbell Single Leg Raba Squat
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Sakonni ga Barbell Single Leg Raba Squat
The Barbell Single Leg Split Squat motsa jiki ne mai ƙarfi wanda ke kaiwa quadriceps, hamstrings, glutes, da tsokoki na asali, yana haɓaka ƙarfin ƙarfin jiki gaba ɗaya da daidaito. Yana da kyau ga 'yan wasa, masu gina jiki, ko duk wanda ke neman inganta ƙarfin ƙafar su da daidaitawa. Ta hanyar haɗa wannan motsa jiki a cikin ayyukanku na yau da kullun, zaku iya haɓaka wasanku na motsa jiki, haɓaka kwatancen tsoka, da haɓaka ƙananan sassauƙa da kwanciyar hankali.
Yanayinta: tsammanin nuni a nuni Barbell Single Leg Raba Squat
- Ka sa kafarka ta gaba ta kwanta a kasa sannan kuma yatsun kafar bayanka su kwanta a kasa ma.
- Rage jikinka ta hanyar lanƙwasa gwiwa ta gaba har sai cinyarka ta yi daidai da ƙasa, ka ajiye jikinka a tsaye da baya.
- Matsa baya zuwa wurin farawa ta diddigin ƙafar gabanka, tabbatar da cewa gwiwa ba ta wuce yatsun kafa ba.
- Maimaita motsi don adadin maimaitawar da kuke so, sannan canza ƙafafu kuma kuyi adadin maimaitawa iri ɗaya.
Lajin Don yi Barbell Single Leg Raba Squat
- ** Kiyaye Ma'auni: *** Kuskuren gama gari shine rasa daidaito yayin motsa jiki. Don kauce wa wannan, ci gaba da ƙwaƙƙwaran zuciyar ku da kallon ku gaba. Wannan zai taimaka kiyaye jikinka ya tsaya a duk lokacin motsi.
- **Motsi Mai Sarrafawa:** Lokacin runtse jikin ku, yi haka ta hanyar sarrafawa. Ka guji faduwa cikin sauri saboda wannan na iya haifar da rauni. Maimakon haka, rage jikinka har sai gwiwa ta gaba ta lanƙwasa a kusurwar digiri 90, sannan tura baya zuwa matsayi na farawa.
- **A guji Jingina Gaba:** Wani kuskuren da aka saba shine jingine gaba yayin motsa jiki. Wannan na iya sanya damuwa mara amfani a kan ƙananan baya da motsi
Barbell Single Leg Raba Squat Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Single Leg Raba Squat?
Ee, masu farawa zasu iya yin motsa jiki na Barbell Single Leg Split Squat. Koyaya, yakamata su fara da ma'aunin nauyi ko ma nauyin jikinsu kawai har sai sun sami tsari daidai. Wannan motsa jiki yana buƙatar daidaito da ƙarfi, don haka yana da mahimmanci a ci gaba a hankali a hankali don guje wa rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen mutum ya jagorance su ta hanyar farko.
Me ya sa ya wuce ga Barbell Single Leg Raba Squat?
- Goblet Single Leg Split Squat: Maimakon barbell, wannan sigar tana amfani da kettlebell guda ɗaya ko dumbbell da ke riƙe a matakin ƙirji.
- Bulgarian Split Squat: Wannan bambancin ne inda aka ɗaga ƙafar baya akan benci ko mataki, yana ƙara ƙalubale da ƙarfin motsa jiki.
- Nauyin Jiki Single Kafa Raba Squat: Wannan sigar ta ƙetare amfani da ma'aunin nauyi gaba ɗaya, dogaro kawai da nauyin jiki don juriya.
- Smith Machine Single Leg Split Squat: Ana yin wannan bambancin ta amfani da injin Smith, yana ba da kwanciyar hankali kuma yana ba ku damar mai da hankali kan motsi kuma ƙasa da ma'auni.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Single Leg Raba Squat?
- Bulgarian Split Squats: Waɗannan su ne wani babban motsa jiki wanda ya dace da Barbell Single Leg Split Squats. Ba wai kawai suna ƙaddamar da tsokoki guda ɗaya ba amma har ma suna ƙara yawan motsi da sassauci a cikin kwatangwalo, wanda zai iya inganta aikin ku da kuma samar da su a cikin ƙwanƙwasa guda ɗaya.
- Glute Bridges: Glute Bridges na iya haɗawa da Barbell Single Leg Split Squats ta hanyar ƙarfafa glutes da hamstrings, waxanda suke da mahimmancin tsokoki da aka yi amfani da su a cikin tsaga squat. Ƙarfafa waɗannan tsokoki na iya taimakawa wajen inganta kwanciyar hankali da iko a lokacin da aka raba kafa guda ɗaya.
Karin kalmar raɓuwa ga Barbell Single Leg Raba Squat
- Barbell kafa motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Ayyukan motsa jiki na toning cinya
- Ƙafa ɗaya ya raba squat tare da barbell
- Ayyukan motsa jiki don ƙafafu
- Ƙarfafa horo ga cinya
- Ayyukan motsa jiki na Barbell don ƙananan jiki
- Bambance-bambancen squat kafa ɗaya
- Quadriceps barbell motsa jiki
- Cigaba da motsa jiki na ƙafa