Squat Thrust
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Squat Thrust
Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafa Ƙarfafa, Ƙarfafawa, da Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙƙa ) na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa . Yana da kyakkyawan motsa jiki ga kowa, daga masu farawa zuwa ƙwararrun 'yan wasa, neman inganta yanayin jikinsu da ƙone calories. Wannan motsa jiki yana da fa'ida musamman saboda yana kai hari ga ƙungiyoyin tsoka da yawa a lokaci guda, yana haɓaka dacewa aiki da inganci a cikin ayyukan motsa jiki.
Yanayinta: tsammanin nuni a nuni Squat Thrust
- Rage jikin ku a cikin squat matsayi kuma sanya hannuwanku a ƙasa a gaban ku.
- Koma ƙafafunku baya da sauri, shimfiɗa ƙafafunku a bayanku kuma ku sauko cikin matsayi na turawa.
- Da sauri dawo da ƙafafunku zuwa hannayenku, komawa zuwa matsayi na squat.
- Ku sake tashi tsaye, kuna matsawa ta cikin diddige ku kuma ku shimfiɗa kwatangwalo da gwiwoyi, kammala bugun squat guda ɗaya. Maimaita wannan jerin don adadin da ake so na maimaitawa.
Lajin Don yi Squat Thrust
- Motsi Mai Sarrafa: Guji saurin motsi. Kowane mataki na Squat Thrust ya kamata a yi shi ta hanyar sarrafawa. Guguwa zai iya haifar da nau'i mai banƙyama, wanda ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni.
- Cikakkun Motsi: Tabbatar yin motsa jiki ta hanyar cikakken yanayin motsi. Lokacin da kuke tsuguno, ku yi ƙasa ƙasa gwargwadon yadda sassaucinku ya ba da izini, da kyau har cinyoyin ku sun yi daidai da ƙasa. Lokacin da kuka koma cikin katako, shimfiɗa ƙafafunku gaba ɗaya. Yanke waɗannan motsin gajere na iya iyakance fa'idodin motsa jiki.
- Ci gaba da Mahimmancin Mahimmanci: A duk lokacin motsa jiki, ci gaba da tsoma bakin ku. Wannan
Squat Thrust Tambayoyin Masu Nuna
Shi beginners za su iya Squat Thrust?
Ee, tabbas masu farawa za su iya yin motsa jiki na Squat Thrust. Babban cikakken motsa jiki ne wanda ke kai hari ga ƙafafu, hannaye, da cibiya. Duk da haka, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma su tabbatar da cewa suna da tsari daidai don kauce wa rauni. Hakanan suna iya so su gyara motsa jiki don rage girmansa, kamar komawa cikin matsayi maimakon tsalle. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horarwa don tabbatar da an yi aikin daidai.
Me ya sa ya wuce ga Squat Thrust?
- Tuck Jump Squat Thrust: Wannan yayi kama da burpee, amma maimakon tsalle-tsalle na yau da kullun, kuna yin tsalle-tsalle inda kuka kawo gwiwoyi har zuwa kirjin ku.
- Plank Jack Squat Thrust: A cikin wannan bambancin, lokacin da kuka kori ƙafafunku a cikin matsayi na katako, kuna yada su daban sannan ku dawo da su tare kafin ku dawo cikin squat.
- Ƙafa ɗaya Squat Tuba: Wannan shine mafi ƙalubalanci bambancin inda kuke yin motsa jiki ta amfani da ƙafa ɗaya kawai a lokaci guda.
- Dutsen Climber Squat Thrust: Bayan korar ƙafafunku a cikin matsayi na katako, kuna yin saiti na masu hawan dutse kafin komawa cikin squat.
Me suna da abin da ya sanya ɗaukehawa ga Squat Thrust?
- Masu hawan dutse kuma suna haɓaka Squat Thrusts yayin da suke yin niyya ga tsokoki guda ɗaya yayin da suke inganta lafiyar zuciya, wanda zai iya taimakawa wajen haɓaka tasirin Squat Thrusts gaba ɗaya.
- Lunges wani kyakkyawan motsa jiki ne na motsa jiki yayin da suke kaiwa ga ƙananan tsokoki na jiki kamar Squat Thrusts, amma daga wani kusurwa daban, yana taimakawa wajen inganta daidaito da kwanciyar hankali, waɗanda ke da mahimmanci don yin Squat Thrusts daidai.
Karin kalmar raɓuwa ga Squat Thrust
- Kiwon Jiki Squat Tuba Motsa Jiki
- Ayyukan Horon Plyometric
- Squat Thrust Workout
- Ayyukan Jiki na Plyometric
- Squat Thrust don Masu farawa
- Advanced Squat Thrust Techniques
- Motsa jiki na Plyometric na Gida
- Squat Thrust Babu Kayan Aikin Aiki
- Cikakkun Motsa Jiki Squat
- High Intensity Squat Thrust Workout