Cikakken Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Cikakken Squat
Cikakken Squat shine cikakken motsa jiki na jiki wanda da farko ke kaiwa quadriceps, hamstrings, da glutes, yayin da yake shiga cikin ainihin da inganta daidaito. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ƙarfin da za a iya canzawa da shi. Mutane za su so yin wannan motsa jiki ba kawai don ƙarfinsa na ƙarfafa ƙarfi da tsoka ba, har ma don amfanin sa wajen haɓaka sassauci, motsi, da kuma dacewa da aiki gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Cikakken Squat
- Fara motsa jiki ta hanyar rage jikinka a hankali, kamar kana zaune a kan kujera, rike bayanka madaidaiciya da gwiwoyi akan yatsun kafa.
- Ci gaba da runtse kanku har sai cinyoyinku sun yi daidai da juna ko kusan daidai da ƙasa, tabbatar da cewa gwiwoyinku ba su wuce yatsun kafa ba.
- Riƙe wannan matsayi na ɗan lokaci, kiyaye ainihin ku da nauyin jikin ku akan dugadugan ku.
- A ƙarshe, tura baya zuwa matsayi na farawa a cikin tsari mai sarrafawa, tabbatar da cewa kuna turawa ta hanyar diddige ku ba yatsun kafa ba, don kammala cikakke guda ɗaya.
Lajin Don yi Cikakken Squat
- **Kiyaye kashin baya na tsaka tsaki ***: Ɗaya daga cikin kuskuren da aka fi sani a lokacin squat shine zagaye na baya, wanda zai iya haifar da rauni. Koyaushe kiyaye kirjin ku sama da baya a cikin tsaka tsaki. Ka yi tunanin akwai sanda da ke gudana daga kan ka zuwa kashin wutsiya, kuma kana buƙatar kiyaye wannan sanda a tsaye a cikin motsi.
- ** Zurfin Tsokaci**: Nufin runtse jikinka har cinyoyinka sun yi daidai da ƙasa. Ana la'akari da wannan a matsayin cikakken squat. Koyaya, kar ku tilasta wa kanku yin ƙasa idan yana haifar da rashin jin daɗi ko kuma idan ba za ku iya kiyaye tsari mai kyau ba. Kuskuren gama gari shine ko dai rashin zurfafa zurfafa
Cikakken Squat Tambayoyin Masu Nuna
Shi beginners za su iya Cikakken Squat?
Ee, masu farawa tabbas za su iya yin cikakken motsa jiki na Squat. Duk da haka, yana da mahimmanci a fara da ƙananan nauyi ko ma kawai nauyin jiki don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya sake duba fom ɗin ku don tabbatar da cewa kuna yin aikin daidai. Yayin da kuke ƙarfafa ƙarfi kuma ku sami kwanciyar hankali tare da motsi, zaku iya ƙara ƙarin nauyi a hankali.
Me ya sa ya wuce ga Cikakken Squat?
- Goblet Squat: A cikin wannan bambancin, kuna riƙe da kettlebell ko dumbbell kusa da ƙirjin ku, wanda zai iya taimakawa wajen inganta siffar ku da kuma mayar da hankali kan fasaha na squatting.
- Overhead Squat: Wannan shine bambancin ƙalubale inda kake riƙe da barbell ko dumbbells a sama yayin yin squat, wanda zai iya taimakawa wajen inganta daidaituwa da motsin kafada.
- Jump Squat: Wannan sigar plyometric ce ta squat inda kuka fashe sama daga kasan squat zuwa tsalle, wanda zai iya taimakawa wajen haɓaka iko da wasan motsa jiki.
- Pistol Squat: Wannan bambancin kafa ɗaya ne na squat, wanda zai iya taimakawa wajen inganta daidaituwa, daidaitawa, da ƙarfin haɗin kai.
Me suna da abin da ya sanya ɗaukehawa ga Cikakken Squat?
- Lunges wani motsa jiki ne wanda ya dace da Cikakken Squats, yayin da suke shiga quadriceps, glutes, da hamstrings, kama da squats, amma kuma suna ƙalubalanci daidaituwa da daidaitawa, haɓaka aikin gaba ɗaya.
- Ƙunƙarar maraƙi kuma na iya haɗawa da Cikakkun Squats yayin da suke kai hari ga ƙananan ƙafafu, musamman ƙwayoyin maraƙi, waɗanda sau da yawa ba a kula da su a cikin squats, don haka tabbatar da cikakkiyar motsa jiki na jiki.
Karin kalmar raɓuwa ga Cikakken Squat
- Barbell Full Squat motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Ayyukan motsa jiki na toning cinya
- Cikakken motsa jiki na Squat tare da Barbell
- Ayyukan motsa jiki don ƙarfafa cinya
- Cikakken Squat don quadriceps
- Ayyukan motsa jiki na Barbell don cinyoyi
- Quadriceps da ginin tsokar cinya
- Ayyukan motsa jiki masu tsanani tare da Barbell
- Cikakken horo na Squat don tsokoki na ƙafa.