Thumbnail for the video of exercise: cikakken Zercher Squat

cikakken Zercher Squat

Bayani na Faraɗi

Sakonnin ƙafaAlwasa masawyai, Kafa'in gaba.
Kayan aikiWurin roba.
Musulunci Masu gudummawaGluteus Maximus, Quadriceps
Musulunci Masu ɗauke da masu gudummawaAdductor Magnus, Soleus
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga cikakken Zercher Squat

Cikakken Zercher Squat babban motsa jiki ne na ƙananan jiki wanda ke kaiwa quadriceps, hamstrings, glutes, da ainihin, yayin da kuma inganta daidaituwa da daidaituwa. Wannan motsa jiki ya dace da masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa ci gaba, waɗanda ke neman ƙarfafa ƙananan jikinsu da ainihin su. Kowane mutum na iya zaɓar haɗa Zercher Squat a cikin aikin motsa jiki na yau da kullun don ikonsa na haɓaka ƙarfin tsoka, haɓaka matsayi, da haɓaka ingantattun injiniyoyi na jiki.

Yanayinta: tsammanin nuni a nuni cikakken Zercher Squat

  • Ɗaga sandar daga ragon ta hanyar daidaita ƙafafunku, komawa baya don share tagulla, sa'an nan kuma sanya ƙafar ƙafafunku da faɗin kafada tare da yatsunku kadan suna nunawa waje.
  • Fara squat ta hanyar tura kwatangwalo da baya da kuma karkatar da gwiwoyi, ajiye kirjin ku sama da baya, saukowa har sai hips ɗinku ya kasance ƙasa da gwiwa.
  • A dakata a taƙaice a ƙasan squat, sa'an nan kuma matsa ta cikin diddige don kora kan kanku zuwa wurin farawa, ajiye sandar a cikin magincinku a cikin motsin ku.
  • Maimaita aikin don adadin maimaitawa da kuke so, tabbatar da kiyaye tsari mai kyau a cikin kowane maimaitawa.

Lajin Don yi cikakken Zercher Squat

  • Motsi Mai Sarrafa: Ya kamata a yi Zercher Squat ta hanyar sarrafawa. Rage jikin ku a hankali, kiyaye nauyi a kan dugadugan ku, har sai cinyoyin ku sun yi daidai da ƙasa. Sannan tura baya sama zuwa wurin farawa. Gudun motsi ko yin amfani da ƙarfi maimakon ƙarfin tsoka na iya haifar da mummunan tsari da rauni mai yuwuwa.
  • Fasahar Numfashi: Daidaitaccen numfashi yana da mahimmanci ga kowane motsa jiki mai ɗaukar nauyi, gami da Zercher Squat. Yi numfashi yayin da kake runtse jikinka, da fitar da numfashi yayin da kake turawa sama. Rike numfashi na iya haifar da dizziness ko suma

cikakken Zercher Squat Tambayoyin Masu Nuna

Shi beginners za su iya cikakken Zercher Squat?

Ee, masu farawa zasu iya yin motsa jiki na Zercher Squat, amma yana da mahimmanci don farawa da ma'aunin nauyi ko ma amfani da nauyin jikinsu kawai don samun tsari daidai. Zercher Squat wani motsa jiki ne mai rikitarwa wanda ya ƙunshi tsokoki da yawa kuma yana buƙatar tsari mai kyau don hana raunin da ya faru. Ana ba da shawarar samun mai koyarwa ko ƙwararren mutum wanda zai jagorance su da farko. Yayin da suke samun karfi da jin dadi tare da tsari, za su iya ƙara nauyi a hankali.

Me ya sa ya wuce ga cikakken Zercher Squat?

  • Zercher Box Squat: Wannan bambancin ya haɗa da zama a kan akwati ko benci a kasan squat, wanda zai iya taimakawa wajen inganta tsari da kuma ƙaddamar da glutes da hamstrings yadda ya kamata.
  • Zercher Split Squat: Wannan bambancin ya haɗa da yin squat tare da ƙafa ɗaya a gaba, kama da huhu, wanda zai iya taimakawa wajen inganta daidaito da kuma ƙaddamar da kowace kafa daban-daban.
  • Zercher Reverse Lunge: Wannan bambancin ya haɗa da komawa baya zuwa cikin huhu maimakon squatting, wanda zai iya taimakawa wajen ƙaddamar da glutes da hamstrings yadda ya kamata.
  • Zercher Goblet Squat: Wannan bambancin ya ƙunshi riƙe da kettlebell ko dumbbell a cikin maƙarƙashiyar gwiwar gwiwar ku, wanda zai iya zama zaɓi mafi dadi.

Me suna da abin da ya sanya ɗaukehawa ga cikakken Zercher Squat?

  • Deadlifts suna cika Zercher Squats ta hanyar niyya sarkar baya, musamman glutes da hamstrings, suna taimakawa wajen daidaita ƙarfi a cikin ƙananan jikin ku da haɓaka ƙarfin squatting gaba ɗaya.
  • Lunges babban ƙari ne ga tsarin Zercher Squat na yau da kullun saboda suna taimakawa haɓaka daidaito da ƙarfi ɗaya, wanda zai iya haɓaka sigar squat gaba ɗaya da kwanciyar hankali, musamman lokacin yin Zercher Squat.

Karin kalmar raɓuwa ga cikakken Zercher Squat

  • Zercher Squat motsa jiki
  • Barbell yana motsa jiki don cinya
  • Quadriceps ƙarfafa motsa jiki
  • Full Zercher Squat dabara
  • Barbell Zercher Squat
  • Quadriceps motsa jiki tare da barbell
  • Ayyukan ginin cinya
  • Cikakken jagorar Squat Zercher
  • Zercher Squat don tsokoki na kafa
  • Zercher Squat barbell motsa jiki