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Landmine Front 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 Landmine Front Squat

The Landmine Front Squat wani ƙananan motsa jiki ne wanda ke da alhakin quadriceps, glutes, da ainihin, yayin da yake inganta daidaito da kwanciyar hankali. Wannan aikin ya dace da daidaikun mutane, daga masu farawa zuwa ci gaba da 'yan wasa, kamar yadda ba shi da damuwa a kan baya idan aka kwatanta da squats na al'ada. Mutane za su so yin wannan motsa jiki don haɓaka ƙananan ƙarfin jiki, haɓaka aikin motsa jiki, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Landmine Front Squat

  • Tsaya suna fuskantar nakiyar, ƙafafu kafada da nisa, kuma ɗauki ɗayan ƙarshen barbell da hannaye biyu, riƙe ta a matakin ƙirji.
  • Rage jikin ku a cikin squat matsayi, ajiye baya madaidaiciya da gwiwoyi a kan yatsun kafa, yayin da yake kula da barbell a matakin kirji.
  • Matsa ta diddigin ku don komawa zuwa wurin farawa, kiyaye barbell a matakin ƙirji.
  • Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Landmine Front Squat

  • **Gidan Form**: Tsaya a kan barbell ta yadda ya kasance tsakanin kafafun ka, tsuguna kasa, ka kama karshen barbell da hannaye biyu. Tsayuwa tsaye, mai da bayanka shimfidawa da kirji sama. Wannan shine wurin farawanku. Kafafunku yakamata su kasance da faɗin kafada ko kuma ɗan faɗi kaɗan. Lokacin da kuke tsuguno, ya kamata hips ɗin ku ya koma baya da ƙasa, tare da cinyoyin ku daidai da ƙasa. Ka guji karkatar da baya ko karkata zuwa gaba sosai, wanda zai iya haifar da rauni.
  • **Motsi Mai Sarrafawa**: Rage jikinka a hankali da sarrafawa, sannan tura baya sama ta diddige. Wannan zai taimaka haɓaka glutes da quads ɗin ku yadda ya kamata. Ka guji yin gaggawar motsi ko amfani da kuzari, saboda hakan na iya haifar da rashin dacewa

Landmine Front Squat Tambayoyin Masu Nuna

Shi beginners za su iya Landmine Front Squat?

Ee, masu farawa za su iya yin motsa jiki na Landmine Front Squat. Haƙiƙa babban motsa jiki ne ga masu farawa saboda yana taimakawa haɓaka tsari, daidaito, da ƙarfi. Ƙaƙwalwar ƙasa na gaba shine bambancin squat na gargajiya wanda ke amfani da barbell a cikin abin da aka makala na na'ura, wanda ya sa ya fi sauƙi don rikewa fiye da daidaitattun squat. Motsi ya fi sarrafawa kuma yana sanya ƙarancin damuwa a kan ƙananan baya, yana mai da shi zaɓi mafi aminci ga masu farawa. Koyaya, kamar kowane sabon motsa jiki, masu farawa yakamata su fara da nauyi mai sauƙi kuma su mai da hankali kan sarrafa nau'in kafin ƙara ƙarin nauyi. Yana da kyau koyaushe a sami mai horarwa ko gogaggen mai ɗagawa don tabbatar da tsari mai kyau da kuma hana rauni.

Me ya sa ya wuce ga Landmine Front Squat?

  • Landmine Goblet Squat: A cikin wannan bambancin, kuna riƙe ƙarshen barbell kusa da ƙirjin ku, kama da squat na goblet, wanda ke taimakawa wajen shiga ainihin kuma yana inganta daidaito.
  • Landmine Sumo Squat: Ta hanyar ɗaukar matsayi mai faɗi, wannan bambance-bambancen yana kaiwa cinyoyin ciki da cinyoyin abinci mai ƙarfi fiye da squat na gaba na gargajiya.
  • Landmine Split Squat: Wannan bambancin ya haɗa da sanya ƙafa ɗaya a gaba a cikin matsayi na huhu, wanda ke taimakawa wajen ƙara mayar da hankali ga quadriceps da glutes na ƙafar gaba.
  • Landmine Thruster: Wannan shine ƙarin sauye-sauyen da ya haɗu da squat tare da latsa sama, yana ba da cikakken motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Landmine Front Squat?

  • Lunges: Lunges na iya haɓaka Landmine Front Squats ta hanyar niyya ƙungiyoyin tsoka iri ɗaya daga kusurwa daban-daban, suna ba da ƙarin aikin motsa jiki don ƙananan jiki da haɓaka daidaituwa da daidaituwa gaba ɗaya.
  • Deadlifts: Deadlifts na iya haɓaka fa'idodin Landmine Front Squats ta hanyar ƙarfafa sarkar baya, gami da glutes, hamstrings, da ƙananan baya, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da hana rauni yayin squats.

Karin kalmar raɓuwa ga Landmine Front Squat

  • Koyarwar Landmine Front Squat
  • Quadriceps ƙarfafa motsa jiki
  • motsa jiki cinya tare da barbell
  • Dabarar Landmine Front Squat
  • Yadda ake yin Landmine Front Squat
  • Landmine Front Squat don ginin tsokar kafa
  • Quadriceps motsa jiki tare da barbell
  • Barbell yana motsa jiki don cinya
  • Jagoran tsari na Landmine Front Squat
  • Landmine Front Squat don haɓaka quad