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, yana ba da cikakkiyar motsa jiki na jiki. 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 dacewa da kowane mutum. Mutane za su so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum saboda ba wai kawai yana inganta ci gaban tsoka da ƙarfi ba, amma kuma yana inganta daidaituwa, daidaitawa, da kuma wasan kwaikwayo na gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Barbell Split Squat
- Ɗauki mataki gaba tare da ƙafar dama, sanya shi kusan ƙafa biyu a gaban ƙafar hagu.
- Rage jikinka ta hanyar lanƙwasa gwiwa da hips na dama, kiyaye jikinka madaidaiciya da nauyinka akan diddigin ƙafar dama.
- Ci gaba da raguwa har sai gwiwa na hagu ya kusa ko taba kasa, tabbatar da cewa gwiwar dama ba ta wuce yatsun kafa ba.
- Matsa baya sama zuwa wurin farawa ta amfani da ƙafar dama, kuma maimaita adadin maimaitawa da ake so kafin juyawa zuwa ƙafar hagu.
Lajin Don yi Barbell Split Squat
- Madaidaicin Matsayi: Fara da daidaitaccen matsayi. Kafafunku yakamata su kasance nisan hip-up, kuma ƙafar bayanku yakamata ta kasance akan ƙwallon ƙafar ku. Wannan yana taimakawa wajen kiyaye daidaito da kwanciyar hankali yayin motsa jiki. Ka guji sanya ƙafar bayanka ta kwanta a ƙasa, saboda wannan na iya haifar da rashin kwanciyar hankali da rauni.
- Motsi Mai Sarrafa: Lokacin ragewa jikin ku, yi haka ta hanyar sarrafawa. Wannan yana taimakawa shigar da tsokoki daidai kuma yana hana damuwa. Ka guji faduwa da sauri, saboda wannan na iya haifar da rauni.
- Rarraba Nauyi: Tabbatar cewa an rarraba nauyin daidai a tsakanin ƙafar gaba da baya. Ka guji sanya nauyi da yawa akan ƙafar gabanka, saboda wannan na iya haifar da
Barbell Split Squat Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Split Squat?
Ee, tabbas masu farawa za su 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 kowane sabon motsa jiki, yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsin. Hakanan yana da mahimmanci don sauraron jikin ku kuma kada ku matsa da ƙarfi da sauri. Bayan lokaci, yayin da ƙarfi da fasaha ke inganta, ana iya ƙara nauyi a hankali.
Me ya sa ya wuce ga Barbell Split Squat?
- Bulgarian Split Squat: Wannan bambancin yana ɗaga ƙafar baya akan benci ko mataki, yana ƙara ƙalubale ga ma'aunin ku da ƙarfin motsa jiki.
- Goblet Split Squat: Don wannan bambancin, kuna riƙe da kettlebell ko dumbbell a gaban ƙirjin ku a matsayin 'goblet', wanda zai iya taimakawa wajen daidaitawa da tsari.
- Tsaga Squat na Sama: A cikin wannan ci gaba na ci gaba, kuna riƙe da barbell ko dumbbells sama yayin aiwatar da tsagawar squat, kuna ƙalubalantar kwanciyar hankali da kafaɗa.
- Gaban Rack Split Squat: Wannan bambancin ya ƙunshi riƙe da ƙararrawa a cikin matsayi na gaba, wanda ke gaban gaban kafadu, don ƙalubalanci ƙarfin zuciyar ku da na sama.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Split Squat?
- Bulgarian Split Squats: Wannan motsa jiki yana amfani da irin wannan motsi zuwa ga barbell tsaga squat amma yana ƙara wani abu na rashin zaman lafiya ta hanyar ɗaga ƙafar baya, wanda zai iya taimakawa wajen inganta ma'auni da daidaitawa, mahimmanci don yin ƙwanƙwasa ƙwanƙwasa da kyau.
- Gaggawa ta gaba: gaban squats suna aiki iri ɗaya na tsoka kamar yadda aka ba da cikakkiyar motsa jiki, amma kuma na sama suna ba da cikakkiyar motsa jiki da ƙarfi don inganta fom ɗinku da ƙarfi a cikin tsaga squat.
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 nauyi
- Ayyukan motsa jiki na Barbell don ƙananan jiki
- Quadriceps barbell motsa jiki
- Ayyukan gina tsokar cinya
- Advanced tsaga squat motsa jiki
- Horon Barbell don quadriceps