COSSACK SQUAT
Cossack squats ba shimfidawa ba ne inda za ku iya raguwa kamar yadda za ku iya zuwa gefe, amma a gefe guda squat inda kuka zauna a kan ƙafa ɗaya kuma ku sarrafa tsawon tsayin da aka yi a gefe.
Cossack squat: Tsaya a fadi kuma matsar da nauyin ku zuwa gefe ɗaya, lanƙwasa ƙafar aikin ku da zurfi da kuma mika kishiyar kafa. Tun lokacin da ake buƙatar kewayon hip da ƙafar ƙafar motsi da ƙarfin haɗin kai lokaci guda, babu buƙatar saukar da kwatangwalo kusa da bene daga farkon. Rike tarkace ko firam ɗin kofa kuma koya daga kewayon da ke kiyaye tsayin ƙashin ƙugu na hagu da na dama da alkiblar guiwar aikinku.
- Tsokoki na farko
- Addctors, quadriceps, gluteus maximus
- Tsokoki na ƙari
- Gluteus medius, hamstrings, calves, core
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Ƙwaƙwalwar gefe ɗaya
Ya kamata a ɗaga yatsan ƙafar ƙafa?
Yin ɗagawa yana yiwuwa ya danganta da zurfin, amma ba a buƙata ba. Ba da fifiko ga daidaitawar diddige da gwiwa da kwanciyar hankali na hip.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Ƙirƙirar matsayi mai faɗi da tsayi
Sanya ƙafafunku faɗi fiye da faɗin kafada kuma kunna yatsan ƙafar ƙafa a waje. Zaɓi faɗin da zai ba da damar gabaɗayan ƙafar ƙafar ku ta taɓa ƙasa kuma baya tsinke makwancin ku.
- 2
Canza nauyin ku zuwa ƙafa ɗaya
Shaka, daidaita jikin ku kuma matsar da ƙashin ku zuwa ƙafa ɗaya. Ƙwaƙwalwar ku na aiki yana bin yatsan yatsan gefe ɗaya kuma an ƙara kishiyar kafa.
- 3
Daidaita ƙafar ƙafa da ƙashin ƙugu
Yayin da kake zurfafawa, za ka iya juya yatsan ƙafar ƙafar ƙafa zuwa rufi, amma kiyaye diddige a ƙasa. Tsaya kafin ƙashin ƙugu ya yi jujjuya ko jijiyar jikinka ta juya da yawa.
- 4
Tura da ƙafar aiki don komawa tsakiya
Matsa cikin ƙasa tare da dukan ƙafar ƙafar ƙafar ku, juya ƙashin ku zuwa tsakiya. Da zarar kun dawo da ma'auni, sake maimaita a wancan gefen.
SQUAT THE WORKING LEG
A kan lanƙwasa ƙafafu, gwiwoyi da yatsu ya kamata su bi hanya ɗaya
Idan ciki na ƙafar aiki ya rushe yayin da aka motsa ƙashin ƙugu zuwa gefe, gwiwa yana yiwuwa ya shiga ciki. Ci gaba da matsa lamba akan diddige, ƙwallon yatsan yatsa, da ƙaramin ƙwallon ƙafa.
Kafin ƙara zurfin, tabbatar da cewa gwiwar aikin ku yana nuna zuwa yatsun kafa kuma diddigenku suna tare.
Muhimmin bayani: Cue don gwadawa yanzu: "Zauna da ƙafa ɗaya kuma ku dawo da ƙafa ɗaya."
CONTROL THE LONG LEG
Ƙafafun da aka miƙe yana matsawa cikin ƙasa maimakon miƙewa
Sanya kishiyar diddigin ku a ƙasa kuma ƙara duk ƙafar ku don sarrafa tashin hankali. Ana daidaita jujjuya ƙafar ƙafa bisa ga kewayon motsi.
Idan makwancin ku yana ƙwanƙwasa ko ƙashin ku yana jujjuyawa zuwa gefe ɗaya, rage faɗi da zurfin kuma yi amfani da bambancin wurin zama.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
An ɗaga diddigen aiki don zurfin
- Abin da kake gani
- diddige a gefen lanƙwasa yana tashi kuma nauyi yana motsawa zuwa yatsun kafa.
- Dalili mai yiwuwa
- Ƙafafun ya yi zurfi fiye da kewayon motsi.
- Yadda ake gyarawa
- Rage zurfin ko riƙe goyan baya kuma maimaita idan dai an kiyaye ƙafar gaba ɗaya.
Gwiwar kafa ta mirgina a ciki
- Abin da kake gani
- Gwiwoyi da yatsun kafa suna cikin kwatance daban-daban kuma an karkatar da makwancin gwaiwa.
- Dalili mai yiwuwa
- Juyawan ƙafar tilas da matsayin hip.
- Yadda ake gyarawa
- Daidaita gwiwa da yatsan ƙafar ƙafar ƙafa a cikin hanya guda kuma kunkuntar matsayin ku.
Yana motsawa zuwa tsakiyar tsakiya
- Abin da kake gani
- Lokacin da aka canza hagu da dama, ƙashin ƙugu yana bounces kuma ƙafafu suna motsawa.
- Dalili mai yiwuwa
- Na koma da baya kamar mikewa ba tare da kammala kowane maimaitawa ba.
- Yadda ake gyarawa
- Koma gabaki ɗaya zuwa tsakiya daga gefe ɗaya don sake saita ma'auni kuma farawa ta ɗaya gefen.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Canjin nauyi na gefe
Kunna gwiwoyinku kaɗan kuma ku koyi matsi na ƙafar hagu da dama.
Taimakawa Cossack Squat
Taimaka ma'auni da zurfin tare da hannayenku.
Akwatin Cossack Squat
Hagu da dama suna tsayawa a tsayi iri ɗaya.
Bareback ko Goblet Cossack
Rage taimako ko ƙara kaya lokacin da aka kiyaye jeri.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Idan kewayon motsi na hagu da dama sun bambanta, fara da gefen mara zurfi a matsayin ma'auni kuma yi daga gefen rauni. Zurfafawa da ƙimar maimaitawa sun bambanta dangane da ko kuna amfani da shi don ɗumi ko horon ƙarfi.
Yawan lokuta
5-10 sau kowane
Sake saitin kowane lokaci daga hagu, dama da tsakiya
Saita
2-4 saita kowane
60-120 seconds dawowa bayan bangarorin biyu
Mitar
1-3 sau a mako
Saitin motsi mai haske an daidaita shi daban
- Idan gabaɗayan ƙafar ƙafa da gwiwa suna kiyaye, ƙara zurfin zurfi.
- Idan soka makwancin gwaiwa, ɗaga diddige, ko sauya sheqa, rage kewa da faɗin.
- Kada ku tilasta bangarorin biyu zuwa zurfin iri ɗaya, daidaita tare da gefen da zaku iya sarrafawa.
Tambayoyin da ake yawan yi
Shin ya kamata a saukar da kwatangwalo kusa da bene?
Babu. Matsakaicin da ya dace na yanzu shine zurfin da ke kula da jagorancin gaba ɗaya ƙafa, kashin baya, da gwiwoyi.
Yaya ya bambanta da lunges na gefe?
Cossack squats sun kasance sun haɗa da zama mai zurfi zuwa gefe ɗaya da kuma shimfiɗa kishiyar kafa a cikin tsayayyen tsayayyen matsayi. Huhun gefe yakan ƙunshi matakin ƙafa.
