Gaban Kirji Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Gaban Kirji Squat
The Front Chest Squat wani motsa jiki ne mai inganci wanda da farko ke kaiwa quadriceps, amma kuma yana aiki da glutes, hamstrings, da ainihin, yana ba da gudummawa ga ƙarancin ƙarfin jiki da kwanciyar hankali. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi gwargwadon matakan dacewa da mutum. Mutane za su so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum kamar yadda ba wai kawai yana inganta ma'anar tsoka da ƙarfi ba, amma yana inganta matsayi, sassauci, da kuma dacewa da aiki.
Yanayinta: tsammanin nuni a nuni Gaban Kirji Squat
- Tsaya tare da ƙafafu da faɗin kafada, yatsun ƙafa kaɗan suna nunawa waje, kuma kiyaye bayanka madaidaiciya da ƙirjinka sama.
- Lankwasa a hankali a guiwa da hips, runtse jikinka kamar kana zaune akan kujera, har cinyoyinka sun yi daidai da ƙasa.
- Dakata na ɗan lokaci a cikin wannan squat matsayi, tabbatar da cewa gwiwoyinku suna cikin layi tare da ƙafafunku kuma ba su wuce ƙafarku ba.
- Tura ta diddigin ku don komawa matsayin tsaye, kiyaye ainihin ku da baya madaidaiciya gaba ɗaya. Wannan yana kammala maimaitawa ɗaya na Front Chest Squat.
Lajin Don yi Gaban Kirji Squat
- Hannun Hannun Hannu: Don samar da 'shirfi' don ƙwanƙwasa, ci gaba da gwiwar gwiwar ku a cikin duk motsin ku. Kuskure na yau da kullun shine jefar da gwiwar hannu yayin squat, wanda zai iya sa sandar ta yi birgima da sanya damuwa a wuyan hannu da kafadu.
- Tsaya Tsakanin Spine: Tsaya kirjin ku sama da tsaka tsaki na kashin baya daga farkon zuwa ƙarshen motsi. Yin baka ko zagaye bayanka na iya haifar da mummunan rauni.
- Cikakkun Motsi: Don samun mafi kyawun motsa jiki, yi nufin zurfin zurfi. Ya kamata hips ɗinku su tafi ƙasa da gwiwoyi a ƙasa
Gaban Kirji Squat Tambayoyin Masu Nuna
Shi beginners za su iya Gaban Kirji Squat?
Ee, masu farawa zasu iya yin aikin motsa jiki na Front Chest Squat, amma yana da mahimmanci a fara da ma'aunin nauyi ko ma maƙallan kawai don samun daidai sigar. Wannan motsa jiki yana buƙatar sassauci mai kyau da ƙarfi a cikin jiki na sama da ainihin, don haka yana iya zama ƙalubale ga sababbin horarwar ƙarfin. Kamar kowane motsa jiki, yana da mahimmanci don samun tsari mai kyau don hana rauni. Yana iya zama da amfani a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan lokutan farko don tabbatar da ingantacciyar dabara.
Me ya sa ya wuce ga Gaban Kirji Squat?
- Zercher Squat wani nau'i ne na daban inda ake riƙe ƙwanƙwasa a cikin maƙarƙashiyar gwiwar gwiwar ku, kusa da ƙirjin ku, yana ƙalubalantar ainihin ku da ƙarfin jiki na sama.
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirji da Ƙirjin Ƙirar Ƙirji da Ƙarfafa Ƙarfafawa.
- Dumbbell guda ɗaya na ɗaukar squat yana riƙe da dumbbell guda a kirjin ku, wanda ke ƙara kashi na ma'auni da kuma aiki ainihin.
- Double Kettlebell Front Squat ya ƙunshi riƙe kettlebells biyu a matakin ƙirji, ƙara nauyi da ƙarfin motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Gaban Kirji Squat?
- Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙaƙwalwa na Ƙarfafawa ) wani motsa jiki ne mai fa'ida wanda ke cike da Ƙirjin Ƙirji na gaba yayin da yake mayar da hankali ga ƙarfafa kafadu da jiki na sama, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kwanciyar hankali a lokacin motsi na squat.
- Har ila yau, Dumbbell Flyes yana haɓaka Ƙirjin Ƙirji na gaba da kyau yayin da suke ware da kuma kai hari ga tsokoki na ƙirji musamman, suna haɓaka ƙarfin gabaɗaya da jimiri na babba wanda ya zama dole don aiwatar da ingantaccen Ƙirji na gaba.
Karin kalmar raɓuwa ga Gaban Kirji Squat
- Barbell Front Chest Squat
- Quadriceps ƙarfafa motsa jiki
- motsa jiki cinya tare da barbell
- Dabarar Squat Chest na gaba
- Barbell yana motsa jiki don cinya
- Yadda ake yin Front Chest Squat
- Quadriceps motsa jiki tare da barbell
- Form Squat Kirji na gaba
- Ƙarfafa cinyoyi tare da Ƙirji na gaba
- Motsa jiki don tsokoki na ƙafa