Nauyin Jiki Sissy Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Nauyin Jiki Sissy Squat
Jikin Kneeling Sissy Squat ƙalubale ne na motsa jiki na ƙasa wanda ke kaiwa quads, glutes, da ainihin, yana ba da cikakkiyar motsa jiki ba tare da buƙatar ma'auni ko kayan motsa jiki ba. Yana da kyakkyawan zaɓi ga daidaikun mutane a kowane matakin motsa jiki, musamman waɗanda ke neman haɓaka ƙarancin ƙarfin jiki, kwanciyar hankali, da sassauci. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka dacewa gabaɗaya, haɓaka ingantacciyar daidaituwar jiki, da yuwuwar haɓaka aiki a cikin wasanni da ayyukan yau da kullun.
Yanayinta: tsammanin nuni a nuni Nauyin Jiki Sissy Squat
- A hankali karkatar da jikinka a baya, yana shimfiɗa daga gwiwoyi yayin da kake riƙe na sama a tsaye, har sai jikinka ya samar da madaidaiciyar layi daga kai zuwa gwiwoyi.
- Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da haɗa quads da glutes ɗin ku.
- Sa'an nan kuma, sannu a hankali komawa zuwa wurin farawa ta hanyar tura kwatangwalo a gaba da kuma janye jikin ku ta amfani da tsokoki na cinya.
- Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsi.
Lajin Don yi Nauyin Jiki Sissy Squat
- Siffar Daidai: Fara a cikin durƙusa tare da gwiwoyinku da nisan hip-up daban. Riƙe ƙirjin ku a tsaye, kafaɗun baya, da maƙarƙashiya. Yayin da kake rage jikinka, dan kadan kadan, ajiye kwatangwalo a sama da gwiwoyi. Kuskuren gama gari anan shine jingina da baya ko gaba, wanda zai iya raunana gwiwoyi ko baya.
- Motsi Mai Sarrafa: Ƙarƙasa kuma ɗaga jikin ku a hankali, sarrafawa. Kada ku yi gaggawar motsa jiki ko amfani da kuzari don turawa kanku baya. Wannan na iya haifar da rauni da kuma rage tasirin motsa jiki.
- Range of Motion: Nufin runtse jikinka gwargwadon iyawarka yayin kiyaye tsari mai kyau. Kuskure na yau da kullun ba shi da zurfi sosai a cikin squat, wanda ke rage tasirin motsa jiki. Duk da haka, kada ka tilasta kanka cikin zurfafa squat idan
Nauyin Jiki Sissy Squat Tambayoyin Masu Nuna
Shi beginners za su iya Nauyin Jiki Sissy Squat?
Ee, masu farawa za su iya yin motsa jiki na Jiki Kneeling Sissy Squat. Koyaya, yana da mahimmanci a lura cewa wannan motsa jiki na iya sanya ɗan damuwa a gwiwoyi. Ana ba da shawarar farawa da ɗan ƙaramin motsi kuma a hankali ƙara haɓaka yayin da ƙarfi da sassauci suka inganta. Kamar kowane sabon motsa jiki, koyaushe yana da kyau a fara sannu a hankali kuma a tabbatar da tsari mai kyau don guje wa rauni. Idan akwai wani rashin jin daɗi ko ciwo, dakatar da motsa jiki kuma la'akari da tuntuɓar ƙwararrun motsa jiki.
Me ya sa ya wuce ga Nauyin Jiki Sissy Squat?
- Sissy Squat with Resistance Bands: A cikin wannan bambance-bambance, kuna amfani da bandungiyar juriya da ke haɗe zuwa madaidaicin ƙugiya a bayan ku, tana ba da ƙarin juriya yayin da kuke jingina baya cikin squat.
- Sissy Squat tare da Ƙwallon Ƙarfafawa: Anan, kuna amfani da ƙwallon kwanciyar hankali da aka sanya tsakanin ƙananan baya da bango don taimakawa wajen kula da tsari mai kyau da ba da tallafi yayin da kuke tsuguno.
- Sissy Squat mai Kafa ɗaya: Wannan bambance-bambancen ci gaba ya haɗa da yin squat a ƙafa ɗaya a lokaci ɗaya, ƙara wahala da taimakawa wajen inganta daidaituwa da daidaituwa.
- Sissy Squat tare da na'ura na Smith: A cikin wannan bambancin, kuna amfani da na'ura na Smith don samar da tallafi da daidaituwa, yana ba ku damar mayar da hankali kan motsi na squat da haɗin tsoka.
Me suna da abin da ya sanya ɗaukehawa ga Nauyin Jiki Sissy Squat?
- Bulgarian Split Squats: Bulgarian raba squats suma suna da matukar dacewa ga Jiki Kneeling Sissy Squat saboda suna mai da hankali ga ƙungiyoyin tsoka iri ɗaya, musamman quads da glutes, amma kuma suna ƙara wani bangare na daidaituwa da horo.
- Maraƙi yana ɗagawa: Wannan motsa jiki yana cike da Jiki Kneeling Sissy Squat ta hanyar niyya ƙananan tsokoki na ƙafafu, musamman maruƙa, waɗanda ba su da fifiko na farko a cikin squats sissy, don haka samar da cikakkiyar motsa jiki na jiki.
Karin kalmar raɓuwa ga Nauyin Jiki Sissy Squat
- Kiwon Jiki Quadriceps Exercise
- Ayyukan Ƙarfafa Cinya
- Kneeling Sissy Squat Technique
- Motsa Kiwon Jiki
- Aikin motsa jiki na Quadriceps
- Sissy Squat ba tare da Kayan aiki ba
- Bambance-bambancen Squat Nauyin Jiki
- Kneeling Quad Exercise
- Thigh Toning Jiki Motsa jiki
- Babu Kayan Aikin Sissy Squat