FRONT SQUAT
Ƙwararren gaba ba motsa jiki ba ne inda kake goyan bayan mashaya da hannunka, amma a maimakon haka squat inda kake goyan bayan mashaya tare da shiryayye sama da kafadu da manyan gwiwar hannu.
Idan kun riƙe barbell a gaban jikin ku, yana da sauƙi ga mashaya don mirgina gaba lokacin da jikin ku na sama ya faɗi, don haka rakiyar gaba da sarrafa gangar jikin suna da mahimmanci. Ana sanya mashaya kusa da deltoids na gaba da clavicle, ba a cikin tafin hannu ba, kuma yatsunsu suna taimakawa tare da matsayi. Idan ba ku da kewayon motsi na wuyan hannu, yi amfani da madauri ko riƙon hannu, amma yi aiki a cikin tarkace da aminci.
- Tsokoki na farko
- Quadriceps, gluteus maximus
- Tsokoki na ƙari
- tsokoki na ciki, masu kafa spinae, babba baya, masu addu'a
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Gaban Rack Squat
Zan iya yin squats na gaba idan wuyan hannu na ya yi tauri?
Rage buƙatun tsawo na wuyan hannu tare da madauri ko riko-hannu. Kawai ka tabbata sandar tana sama da kafadu kuma an kiyaye gwiwar gwiwarka sama.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Daidaita tara da tsayin aminci
Rataya sandar a tsayin ƙirji na sama kuma sanya aminci kusa da zurfin gazawa. Yi horon gaba da ajiyewa mai aminci tare da mashaya mara komai tukuna.
- 2
Ƙirƙirar ragon gaba akan kafada
Mataki a ƙarƙashin mashaya, hutawa a kan deltoids na gaba da ɗaga gwiwar gwiwar ku gaba. Sanya hannuwanku dan faɗi fiye da faɗin kafada kuma yi amfani da yatsu 2 zuwa 4 don taimakawa tare da matsayi.
- 3
Zauna a tsaye tare da ɗaga gwiwar hannu
Ƙirƙiri matsa lamba na ciki kuma lanƙwasa gwiwoyi da haɗin gwiwa tare. Sanya ƙafar gaba ɗaya a ƙasa, bari gwiwoyinku su bi tafarkin yatsan ku, kuma ku gangara zuwa zurfin kafin gwiwar gwiwarku su faɗi.
- 4
Tsaya tsaye a ƙarƙashin mashaya
Matsa cikin ƙasa tare da ƙafar tsakiyar ka kuma daidaita gwiwoyi da kwatangwalo tare. Tsayar da gwiwar gwiwar hannu sama, tsayawa cikakke, kusanci tarkon mataki ɗaya a lokaci guda, duba sandar a kan ƙugiya biyu, kuma ƙasa da shi.
FRONT RACK
Gidan sandar yana kan shiryayye sama da kafadu, ba wuyan hannu ba
Idan kun kama sandar da hannuwanku, wuyan hannu da gwiwar hannu za su lanƙwasa sosai kuma jikinku na sama zai rushe cikin sauƙi. Matsar da kafaɗun ku dan gaba don samar da wuri don mashaya ta kwanta akan ɗigon ku na gaba.
Idan wuyan hannu ba su da daɗi, za ku iya nannade madauri a kusa da mashaya ko amfani da igiyar giciye. Ko da wane irin riko ne, dole ne ku kiyaye tsayin gwiwar gwiwar hannu da tsakiyar nauyi a gefen hagu da dama na mashaya.
Muhimmin bayani: Cue don amfani nan da nan: "Ku tsaya tare da kafadu da gwiwar hannu a gaban bangon gaba."
TORSO & BRACE
Maimakon tilasta jikinka na sama ya zama a tsaye, ƙyale sandar ta kasance a kan tsakiyar ƙafarka.
Ya danganta da nau'in jiki da kewayon motsin idon sawun, babban jiki na iya karkata zuwa wani matsayi. Ya kamata mashaya ya bi tsakiyar ƙafafunku ba tare da jinginsa sosai ba har gwiwar gwiwar ku ta faɗo kuma ku zagayawa baya.
Lokacin da aka saki numfashi da matsa lamba na ciki a ƙasa, mashaya yana ƙoƙarin yin birgima. Danne jikin jikin ku kafin ku sauko da kowane wakili kuma sarrafa numfashin ku bayan sashe mai wahala na hawan.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Gishiri sun sauke zuwa ƙasa
- Abin da kake gani
- Yayin saukowa ko hawan, sandar tana jujjuya zuwa yatsu kuma an zagaye baya.
- Dalili mai yiwuwa
- Rigar gaban ba ta da ƙarfi ko babba baya da matsa lamba na ciki sun gaji.
- Yadda ake gyarawa
- Rage nauyi da zurfin kuma yi amfani da alamar don kawo gwiwar gwiwar ku zuwa bangon gaba.
Ɗaga da goyan bayan mashaya da hannuwanku
- Abin da kake gani
- Hannuna ya lanƙwasa sosai kuma tafuna da gwiwar hannu na sun yi rauni.
- Dalili mai yiwuwa
- Bar yana rataye daga hannaye maimakon hutawa akan deltoids na gaba.
- Yadda ake gyarawa
- Saka sandar baya akan kafadu kuma yi amfani da ƴan yatsu ko riƙon madauri.
An ɗaga sheqa da gwiwoyi sun shiga
- Abin da kake gani
- A ƙasa, matsa lamba na ƙafa yana motsawa gaba kuma gwiwoyi suna motsawa zuwa cikin yatsan ƙafa.
- Dalili mai yiwuwa
- Tsaya/Kewayon motsi ko kaya bai dace ba.
- Yadda ake gyarawa
- Rage zurfin da nauyi kuma daidaita gaba dayan ƙafa da gwiwa da farko.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Goblet Squat
Koyi babban jiki da matsa lamba na ƙafa tare da nauyin gaba.
Matsayin Gaban Squat
Rage wuyan wuyan hannu da yin tsayin gwiwar gwiwar hannu.
Matsakaicin Barci Gaban Squat
Maimaita hanyar mashaya iri ɗaya kamar dawowar tara.
Progressive Front Squat
Ƙaruwa kaɗan kawai lokacin da aka kiyaye lak ɗin gaba.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Fara lokacin da za ku iya kula da gwiwar gwiwar hannu da ƙafa akan squats na goblet da mashaya mara kyau, kuma ku yi amfani da kaya wanda ya bar sandar sama da kafadu daga baya a cikin saitin.
ƙidaya
3-8 sau
Sake saita matsa lamba na ciki kowane maimaitawa
Saita
3-5 saiti
2-3 mintuna na dawowa tsakanin saiti
Mitar
1-2 sau a mako
Daban-daban squat kundin da gyare-gyare
- Idan ana kiyaye tsayin gwiwar hannu da hanyar sanda, ƙara yawan maimaitawa tukuna.
- Idan kun sami ciwon wuyan hannu, rushewar jiki na sama, ko ɗaga diddige, rage nauyi da zurfin.
- Maimaita gazawar dole ne kawai a yi ƙoƙari a cikin rakiyar da aka saita mai aminci.
Tambayoyin da ake yawan yi
Dole ne gwiwar hannu su kasance daidai da bene?
Madaidaicin kusurwa zai bambanta dangane da nau'in jikin ku, amma ya kamata ya zama babba don hana mashaya daga mirgina gaba. Idan gwiwar hannu ta ci gaba da faduwa yayin gangarowa, rage nauyi ko zurfin.
Shin koyaushe yana da aminci ga bayanku fiye da squats na baya?
Load da kusurwar jiki na sama na iya bambanta, amma babu squat mai lafiya ta atomatik. Zabi bisa tushen gaba, matsa lamba na ciki, kewayon motsi da tarihin ciwon kai.
