Side Split Squat
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Side Split Squat
Side Split Squat shine motsa jiki mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da glutes, quads, da hamstrings, yayin da kuma inganta daidaito da sassauci. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don dacewa da matakan dacewa daban-daban. Mutane na iya zaɓar wannan motsa jiki saboda ba kawai yana haɓaka ƙarfi da juriya ba, amma har ma yana taimakawa wajen haɓaka matsayi da rage haɗarin rauni ta hanyar haɓaka ingantacciyar daidaitawar jiki.
Yanayinta: tsammanin nuni a nuni Side Split Squat
- Ɗauki babban mataki zuwa gefe tare da ƙafar dama, ajiye ƙafar hagu a matsayinsa na asali.
- Rage jikinka ta hanyar lanƙwasa gwiwa ta dama har sai ya kasance a kusan kusurwa 90-digiri, yayin da kake kiyaye ƙafar hagu a madaidaiciya da nauyinka a diddige na dama.
- Rike squat na ɗan lokaci, tabbatar da cewa gwiwa ta dama ba ta wuce ƙafar dama ba.
- Kashe ƙafar dama don komawa wurin farawa, sa'an nan kuma maimaita tsari tare da kafar hagu.
Lajin Don yi Side Split Squat
- Madaidaicin Matsayi: Tsaya tare da ƙafafunku faɗi fiye da faɗin kafada, ƙafafu suna nuni kaɗan. Lokacin da kuka tsugunna, tabbatar cewa gwiwoyinku suna layi tare da yatsun kafa, ba kogo a ciki ba. Wannan kuskure ne na kowa wanda zai iya haifar da raunin gwiwa.
- Zurfin Squat: Squat ƙasa ƙasa kamar yadda za ku iya yayin da kuke riƙe da tsari mai kyau, amma kada ku tilasta kanku cikin zurfin da ba shi da daɗi ko haifar da ciwo. Kuskure na gama gari shine ƙoƙarin yin zurfi da sauri da sauri, wanda zai iya raunana tsokoki da haɗin gwiwa.
- Shiga Mahimmancin ku: Rike jigon ku a duk lokacin motsa jiki don kiyaye daidaito da kwanciyar hankali. Wannan kuma zai taimaka maka sarrafa motsin ku da kare ƙananan baya.
- Ko Rarraba Nauyi: Tabbatar da rarraba naku
Side Split Squat Tambayoyin Masu Nuna
Shi beginners za su iya Side Split Squat?
Ee, masu farawa za su iya yin motsa jiki na Side Split Squat, amma yana da mahimmanci a fara tare da kewayon motsi wanda ke da daɗi kuma a hankali yana ƙaruwa yayin da sassauci ya inganta. Tsarin da ya dace yana da mahimmanci don guje wa rauni kuma samun mafi yawan fa'ida daga motsa jiki. Yana iya zama taimako ga masu farawa su fara tare da taimakon mai horarwa ko ƙwararrun motsa jiki don tabbatar da ingantacciyar dabara.
Me ya sa ya wuce ga Side Split Squat?
- Cossack Squat: Wannan shine bambancin matsayi mai faɗi inda zaku canza nauyin ku daga ƙafa ɗaya zuwa ɗayan, yana shimfiɗa cinyoyin ciki.
- Lateral Squat: Kama da gefen raba squat, amma kuna kiyaye ƙafafu biyu a ƙasa kuma ku matsa nauyin ku zuwa gefe ɗaya.
- Curtsy Squat: Wannan bambancin ya haɗa da ƙetare ƙafa ɗaya a bayan ɗayan yayin da kuke squat, ƙaddamar da glutes da hips.
- Pistol Squat: Wannan shine ƙarin ci gaba inda zaku shimfiɗa ƙafa ɗaya a gabanku yayin tsuguno a ɗayan ƙafar.
Me suna da abin da ya sanya ɗaukehawa ga Side Split Squat?
- Lateral Lunges: Wadannan lunges suna aiki akan tsokoki iri ɗaya kamar Side Split Squat, da farko glutes, quads, da hamstrings, amma kuma suna shiga cikin ainihin kuma suna inganta daidaituwa, suna ba da cikakkiyar motsa jiki.
- Na'uran Hip Adductor: Wannan motsa jiki na musamman ya shafi tsokoki na cinya na ciki, wanda kuma ake aiki a lokacin Side Split Squat, yana taimakawa wajen inganta ƙarfi da kwanciyar hankali a cikin ƙananan jiki.
Karin kalmar raɓuwa ga Side Split Squat
- Barbell Side Split Squat
- Ayyukan Ƙarfafa Ƙarfafa Quadriceps
- Thigh Toning Workouts
- Motsa jiki na Barbell don cinyoyi
- Side Raba Squat tare da Barbell
- Ayyukan Gina Quadriceps
- Ayyuka na Barbell don Ƙafafun Ƙafa
- Rarraba Squat Bambance-bambance
- Ƙarfafa Jiki na Ƙarfafa Jiki
- Ayyukan Barbell don Quadriceps