Barbell Split Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Split Squat
Barbell Split Squat wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga quadriceps, glutes, da hamstrings, yayin da yake haɓaka daidaituwa da motsin hip. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane na iya zaɓar haɗa Barbell Split Squats cikin ayyukan motsa jiki na yau da kullun don tasirin sa wajen haɓaka ƙarfin jiki, haɓaka rashin daidaituwar tsoka, da haɓaka ingantaccen kwanciyar hankali gabaɗaya.
Yanayinta: tsammanin nuni a nuni Barbell Split Squat
- Ɗauki babban mataki gaba tare da ƙafar dama, ajiye ƙafar hagu a wuri. Wannan shine wurin farawanku.
- Rage jikinka ta hanyar lanƙwasa gwiwa ta dama har sai cinyar dama ta yi daidai da ƙasa, kiyaye jikinka a tsaye kuma ƙafarka na hagu a tsaye.
- Matsa ta diddigin dama don tsayawa baya har zuwa wurin farawa, tabbatar da cewa ƙafar dama ta kasance a gaba.
- Maimaita motsi don adadin da ake so na maimaitawa, sannan canza kafafu.
Lajin Don yi Barbell Split Squat
- Siffar Daidai: Lanƙwasa gwiwa ta gaba har sai cinyarka ta yi daidai da ƙasa, kuma gwiwa ta baya ta kusa taɓa ƙasa. Ya kamata gwiwoyin gabanku ya kasance kai tsaye sama da idon sawun, kada a fitar da shi da nisa. Ya kamata a daga diddigin ku na baya. Wannan kuskure ne na kowa wanda zai iya haifar da rauni.
- Shiga Mahimmancin ku: Wani kuskure shine mantawa da shigar da ainihin ku yayin motsa jiki. Tsaya gangar jikin ku a tsaye kuma a haɗa ainihin ku don taimakawa wajen kiyaye daidaito da kwanciyar hankali.
- Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Rage ƙasa kuma ɗaga jikin ku a hankali, motsi mai sarrafawa. Wannan zai taimaka wajen shiga tsokoki da kyau da kuma guje wa rauni.
- Canja Ƙafa: Tabbatar cewa kun yi motsa jiki daidai a duka biyun
Barbell Split Squat Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Split Squat?
Ee, masu farawa zasu iya yin motsa jiki na Barbell Split Squat. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauki lokaci don koyon ingantacciyar dabara. Hakanan yana iya zama taimako don samun mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki ya kula da ƴan yunƙurin farko. Yayin da ƙarfi da daidaituwa suka inganta, ana iya ƙara nauyi a hankali.
Me ya sa ya wuce ga Barbell Split Squat?
- Bulgarian Split Squat: A cikin wannan bambance-bambancen, an ɗaga ƙafar baya a kan benci ko mataki, yana ƙara ƙalubale ga ma'auni da ƙarfin motsa jiki.
- Goblet Split Squat: Wannan sigar ta ƙunshi riƙe da kettlebell ko dumbbell a ƙirjin ku, wanda zai iya taimakawa haɓaka ainihin ku da haɓaka sigar ku.
- Front Rack Split Squat: Anan, ana gudanar da barbell a cikin matsayi na gaba, kama da squat na gaba, wanda zai iya taimakawa wajen ƙaddamar da quads kai tsaye.
- Sama Rarraba Squat: A cikin wannan bambance-bambancen ƙalubale, ana gudanar da barbell a sama, wanda ke buƙatar gagarumin motsin kafada da kwanciyar hankali, da kuma ƙarfin gaske.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Split Squat?
- Deadlifts na iya haɓaka fa'idodin Barbell Split Squats ta hanyar haɓaka ƙarfin ƙarancin jiki gaba ɗaya, haɓaka kwanciyar hankali, da haɓaka mafi kyawun matsayi, wanda ke da mahimmanci don aiwatar da tsaga squats yadda ya kamata.
- Bulgarian Split Squats na iya ƙara iri-iri a cikin aikin motsa jiki na yau da kullun da kuma kai hari ga ƙungiyoyin tsoka iri ɗaya kamar Barbell Split Squat, amma tare da ƙara mai da hankali kan daidaito da kwanciyar hankali, ta haka inganta sigar ku da inganci a ƙarshen.
Karin kalmar raɓuwa ga Barbell Split Squat
- Barbell Split Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Ayyukan motsa jiki na toning cinya
- Ayyukan motsa jiki don ƙafafu
- Raba Squat tare da Barbell
- Ƙananan motsa jiki barbell
- Horon Barbell don quads
- Advanced cinyoyin motsa jiki tare da barbell
- Barbell Split Squat dabara
- Ayyukan motsa jiki na Barbell don cinya mai ƙarfi.