Barbell Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Squat
Barbell Squat shine cikakken motsa jiki na horarwa mai ƙarfi wanda ke da alhakin tsokoki a cikin ƙafafu, kwatangwalo, da ainihin ku, haɓaka ƙarfi da kwanciyar hankali gabaɗaya. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane sun zaɓi wannan motsa jiki saboda ba kawai inganta ƙananan ƙarfin jiki da matsayi ba amma kuma yana ƙarfafa ƙona calories, inganta asarar nauyi da gina tsoka.
Yanayinta: tsammanin nuni a nuni Barbell Squat
- Tsayawa kirjinki sama da kallon gabanki, durkusa a gwiwoyinki da kwankwasonki don runtse jikinki kamar zaki koma kan kujera.
- Ci gaba da saukar da kanku har sai cinyoyinku sun kasance aƙalla daidai da ƙasa, tabbatar da cewa gwiwoyinku ba su wuce ƙafarku ba.
- Matsa ta cikin diddige don tsayawa baya har zuwa matsayin farawa, tabbatar da kiyaye bayanku madaidaiciya da ainihin ku cikin motsi.
- Maimaita wannan tsari don adadin da ake so na maimaitawa, koyaushe yana riƙe da tsari mai kyau.
Lajin Don yi Barbell Squat
- **Madaidaicin Form**: Lankwasawa a kugu da guiwa don runtse jikin ku kamar kuna zaune a kan kujera. Tsaya kirjin ku sama, baya madaidaiciya, da gwiwoyinku akan yatsun kafa. Sauka har sai cinyoyinku sun yi daidai da ƙasa, ko kuma kusa da layi daya kamar yadda za ku iya samu. Kuskure na gama gari: Mutane da yawa suna barin gwiwoyinsu su shiga ko kuma su wuce yatsunsu, wanda zai iya haifar da raunin gwiwa.
- **Motsi Mai Sarrafawa**: Tabbatar cewa motsinku yana jinkiri kuma ana sarrafa shi. A guji yin bouncing a kasan motsi ko amfani da kuzari don tsayawa sama, kamar
Barbell Squat Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Squat?
Ee, tabbas masu farawa za su iya yin motsa jiki na Barbell Squat. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Zai iya zama fa'ida don samun mai horar da kai ko gogaggen ɗan wasan motsa jiki ya kalli fom ɗin ku lokacin da kuke farawa. Yayin da kuke samun kwanciyar hankali tare da motsi kuma ƙarfin ku yana ƙaruwa, za ku iya ƙara nauyi a hankali.
Me ya sa ya wuce ga Barbell Squat?
- Sumo Squat.
- Zercher Squat: Anan, ana gudanar da ƙwanƙwasa a cikin maƙarƙashiyar gwiwar gwiwar ku, wanda zai iya taimakawa wajen inganta yanayin ku da ƙaddamar da ainihin ku da kuma ƙananan jikin ku.
- Sama da squat: wannan bambancin ya ƙunshi riƙe barbell a saman ku na tsawon lokacin squat, buƙatar da kuma gina kafaɗa, baya, da kuma Core.
- Akwatin Squat: A cikin wannan bambancin, kuna tsuguno har sai duwawunku ya taɓa akwati ko benci a bayan ku, sannan ku tura baya sama, wanda zai iya taimakawa wajen haɓaka fom ɗin ku da niyya.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Squat?
- Deadlifts: Deadlifts suna haɓaka squats na barbell ta hanyar yin niyya ga tsokoki na baya, ciki har da glutes da hamstrings, waɗanda ke da mahimmanci don samar da iko a lokacin squat, don haka inganta siffar ku da ƙarfin ku.
- Gaban Squats: Ƙwayoyin gaba suna matsar da kaya zuwa gaban jikin ku, wanda zai iya inganta yanayin ku na tsaye, ƙarfin ƙarfin ku, da rinjaye na quad, duk waɗannan suna da mahimmanci don kiyaye tsari mai kyau da haɓaka aiki a cikin squats.
Karin kalmar raɓuwa ga Barbell Squat
- Barbell Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Ayyukan motsa jiki na toning cinya
- Ayyukan motsa jiki don ƙafafu
- Squatting tare da barbell
- Ƙananan motsa jiki tare da barbell
- Barbell Squat don tsokoki na cinya
- Quadriceps barbell motsa jiki
- Ƙarfafa horo ga cinya
- Fasahar Barbell Squat.