DUMBBELL SUMO SQUAT
Dumbbell sumo squat ba motsa jiki ba ne inda kuke sanya dumbbells a ƙasa, amma a maimakon haka squat wanda kuka rataya dumbbells a tsaye tsakanin hannayenku kuma ku zauna gwargwadon yadda za ku iya sarrafa jikin ku.
Idan kun zauna a cikin fadi mai fadi tare da dumbbell ɗaya a ƙarƙashin ku da hannaye biyu, nauyin da ke kan hannayenku da jikin ku zai ji daban-daban fiye da bambancin gilashin inda kuka riƙe dumbbell a gaban kirjin ku. Idan dumbbells sun fara taɓa ƙasa, kada ku yada yanayin ku gaba ko tilasta kanku a tsaye. Kula da cikakkiyar daidaitawar ƙafa da gwiwa kuma kawai cimma kewayon motsi tare da tsayayyiyar ƙaramin dandamali idan ya cancanta.
- Tsokoki na farko
- Quadriceps, gluteus maximus, adductors
- Tsokoki na ƙari
- Hatsi, maruƙa, core, goshi
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Rataye Dumbbell Wide Squat
Yaya ya bambanta da sumo goblet squat?
Dumbbell sumo squats suna sanya nauyi a ƙarƙashin makamai, suna yin nau'i daban-daban da buƙatun riko. Bambancin gwal yana riƙe dumbbells a gaban ƙirjin ku.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Dagawa da tsakiya dumbbells lafiya
Ɗaga dumbbells daga babban hutawa ko riƙe su amintacce tare da hinges. Tabbatar cewa kuna da hannun hannu biyu kuma cewa dumbbells suna ƙasa da tsakiyar layin jikin ku.
- 2
Ƙirƙirar matsayi mai faɗi tare da duka ƙafar tare
Sanya ƙafafunku faɗi fiye da kafaɗunku kuma ku juya yatsun ku a waje da kyau. Nemo faɗin da ke kula da baka na ƙafafunku ba tare da dumbbells suna bugun ƙafafunku ba.
- 3
Zauna tare da dumbbells a tsaye
Ƙirƙirar matsa lamba na ciki kuma lanƙwasa gwiwoyi da haɗin gwiwa tare. An saukar da dumbbells a hankali a ƙarƙashin hannuwanku kuma gwiwoyinku suna bin hanyar yatsun ku.
- 4
Latsa don tsayawa da saita ƙasa lafiya
Matsa gaba ɗaya ƙafarka cikin ƙasa, daidaita gwiwoyi da kwatangwalo tare. A ƙarshen saitin, sanya dumbbells a kan sauran tare da hinges na hip da gwiwa ba tare da zagaye na baya ba.
WEIGHT CLEARANCE
Kada ku canza kewayon haɗin gwiwa koda kuwa babu isasshen sarari tsakanin dumbbells da bene
Idan dumbbells sun fara taɓa ƙasa, za ku iya tsayawa a wannan lokacin. Idan kana buƙatar ƙarin isa, yi amfani da dandamali guda biyu marasa zamewa na tsayi iri ɗaya, amma ka tabbata sun isa.
Tsaye akan fayafai marasa ƙarfi ko barin dumbbells billa a ƙasa yana karya daidaituwa da tashin hankali.
Muhimmin bayani: Cue don amfani nan da nan: "Dumbbells suna tsaye, ƙafafu da gwiwoyi suna cikin hanya ɗaya."
GRIP & TORSO
Kammala saitin ku kafin gajiyar riko ta canza siffar ku
Idan hannayenku sun huta, kafadunku na iya mirgina kuma dumbbells na iya jujjuya daga gefe zuwa gefe. Rike hannayen biyu daidai gwargwado, ba tare da haɗa su ba.
Idan hannayen gabanku sun fara iyakancewa tare da dumbbells masu nauyi, zabar bambancin goblet ko bambancin barbell na iya dacewa da dalilai na horo na jiki.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Dumbbells sun bugi ƙasa akai-akai
- Abin da kake gani
- Ana jin sautin tasiri daga kowane ƙasa kuma jiki yana tasowa.
- Dalili mai yiwuwa
- Ba da fifiko mai zurfi akan tsayin dumbbell ko sakin tashin hankali.
- Yadda ake gyarawa
- Tsaya kafin kasa kuma sami daki akan dandamali mai tsayi idan ya cancanta.
Gwiwoyi zuwa ƙafafu
- Abin da kake gani
- Lokacin saukowa ko tashi, ana hada gwiwoyi tare kuma an ruguza bakunan ƙafafu.
- Dalili mai yiwuwa
- Nisa, kusurwar yatsan yatsa da nauyi ba su dace da iko na yanzu ba.
- Yadda ake gyarawa
- Rage nauyi da zurfin kuma kawo gwiwoyinku zuwa yatsan ku na biyu.
Dumbbell yana karkata zuwa ƙafa ɗaya
- Abin da kake gani
- An karkatar da Torso kuma ana sanya ƙarin matsa lamba akan ƙafa ɗaya.
- Dalili mai yiwuwa
- Riko tsakanin hannayen biyu yana da asymmetrical ko dumbbells girgiza saboda gajiya.
- Yadda ake gyarawa
- Sake daidaita rikon ku, sanya dumbbells tsakanin ƙafafunku, kuma maimaita.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Girman girman jiki
Koyi daidaitawar ƙafa da gwiwa.
Hasken Dumbbell Sumo Squat
Yi hanyar dumbbell a tsaye.
Platform Dumbbell Sumo Squat
Amintaccen yana haɓaka kewayon motsi kawai lokacin da ake buƙata.
Tempo Dumbbell Sumo Squat
Rage girgiza tare da saukowa na biyu na 3.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Idan burin ku ya kasance ƙananan jiki kuma ba hannun hannu ba, zaɓi nauyin da ya dace da kewayon maimaitawa kafin kamawar ku ta iyakance nau'in ku. Babu buƙatar kwafi da gina ƙarar ƙima tare da sumo goblet squats na yau da kullun.
ƙidaya
8-15 sau
Sarrafa dumbbells ba tare da girgiza ba
Saita
2-4 saiti
60-120 seconds farfadowa tsakanin saiti
Mitar
1-2 sau a mako
Haɗa ƙara da sauran squats
- Da zarar an kiyaye matsa lamba na ƙafa da layin tsakiya na dumbbell, ƙara yawan maimaitawa da farko.
- Idan kun bugi bene, rasa rikonku, ko rushe gwiwoyinku, rage nauyi da zurfin.
- Dole ne a yi amfani da dandamali kawai lokacin da tsayi iri ɗaya, isasshen nisa da kaddarorin hana zamewa.
Tambayoyin da ake yawan yi
Zan iya tsayawa akan faifai?
Yi la'akari kawai lokacin da dumbbells ya taɓa ƙasa kuma kewayon ku yana da iyaka. Dandalin daidai yake da tsayi wanda ya fi fadi kuma maras santsi fiye da tarin fayafai ya fi aminci.
Yaya fadi zan sanya ƙafata?
Ma'auni shine nisa wanda ke ba da damar dumbbells don kula da cikakkiyar daidaitawar ƙafa da gwiwa da kwanciyar hankali na hip ba tare da yin karo da kafafu ba.
