GOBLET SQUAT
Goblet squats ba motsa jiki bane wanda kuke riƙe dumbbells mai nisa, amma a maimakon haka ku koyi tsarin squat tare da nauyi kusa da ƙirjin ku.
Idan ka riƙe kan dumbbell ɗaya ko ƙaho na kettlebell a gaban ƙirjinka, nauyin gaba zai taimaka wajen daidaita jikinka na sama kuma ya sauƙaƙa don koyon hanyar squat. Nisa da kayan aiki daga jikinka, mafi girman nauyin a hannunka da baya, don haka kiyaye gwiwar gwiwarka kusa da jikinka, danna ta dukan ƙafafunka, kuma ka lanƙwasa gwiwoyi da hips tare.
- Tsokoki na farko
- Quadriceps da gluteus maximus
- Tsokoki na ƙari
- Addctors, hamstrings, core, babba baya
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Gaban Load Squat
Shin dole ne gwiwar gwiwarku su taɓa cikin gwiwoyinku?
Ba a buƙata. Yi amfani da zurfin da ke kula da cikakken ƙafa da daidaitawar kashin baya. Kada ku karkatar da gwiwoyi ko kugu don tilasta gwiwar gwiwar ku a ciki.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Kawo Dumbbells Lafiya zuwa Kirji
Ɗauki dumbbell mai haske daga babban hutawa ko ɗaga shi tare da hinge na hip, kunsa hannayen biyu a kan kai ɗaya. Tabbatar cewa tafin hannu da yatsu ba su zamewa ba.
- 2
Ƙirƙirar riƙon goblet kusa da ƙirji
Rike dumbbells a gaban ƙashin ƙirjin ku kuma nuna gwiwar gwiwar ku zuwa ga jikin ku. Sanya ƙafafunku kusa da faɗin kafada baya da ƙafar ƙafar ƙafa kaɗan don ta'aziyya.
- 3
Gudanar da zama tsakanin ƙafafu
Shaka kuma lanƙwasa gwiwoyi da kwatangwalo tare don rage ƙashin ƙugu tsakanin ƙafafunku. Tabbatar cewa gaba dayan ƙafarku sun kasance a ƙasa kuma gwiwoyinku suna bin hanyar yatsun ku.
- 4
Tsaya tare da haɗe nauyi
Yana tasowa kamar matashin ƙafa a zurfin da za a iya sarrafawa. Kada ku ƙyale dumbbells su motsa daga ƙirjinku ko gwiwoyinku don matsawa ciki, kuma sake saita numfashi bayan tsayawa cikakke.
LOAD POSITION
Matsakaicin kurkusa nauyi zuwa kirjin ku, mafi sauƙin shine daidaita jikin ku.
Idan an saukar da dumbbells gaba, jikin ku na sama zai ragu kuma za ku sami damar da ba dole ba a hannunku da ƙananan baya. Rike wuyan hannu tsaka tsaki kuma goyi bayan kan na sama kai tsaye a gaban kirjin ku.
Ana iya riƙe kettlebell da hannaye biyu akan ƙaho ko goyan baya a ƙasa. Duk abin da kake amfani da shi, tabbatar da cewa na'urar ba ta zame ba kuma wuyan hannu yana da daɗi.
Muhimmin bayani: Cue don gwadawa nan da nan: "Nauyi akan ƙirji, kwatangwalo tsakanin ƙafafu."
SQUAT DEPTH
Ma'auni shine zurfin abin da ƙafafu da kashin baya sun kasance barga maimakon inda gwiwar hannu da gwiwoyi suka taɓa.
Sanya gwiwar gwiwar ku tsakanin gwiwoyi na iya zama ma'auni mai zurfi ga wasu mutane, amma ba a buƙata ba. Tsaya kafin dugaduganku ya ɗaga ko ƙananan bayan ku ya yi yawa.
Idan kewayon motsin idon idon ku yana iyakance, zaku iya amfani da ƙaramin yanki ko takalmi mai ɗaukar nauyi, amma da farko rage nauyi da zurfin don tabbatar da cewa zaku iya squat ƙarƙashin kulawa.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Dumbbells suna motsawa daga kirji
- Abin da kake gani
- Yayin da kake sauka, hannunka yana mikewa kuma jikinka na sama ya fadi gaba.
- Dalili mai yiwuwa
- Nauyin yana da nauyi ko kamawa da babba baya sun gaji.
- Yadda ake gyarawa
- Rage nauyi kuma kiyaye dumbbells kusa da kirjin ku tare da gwiwar gwiwar ku a ƙarƙashin jikin ku.
Gwiwoyi sun taru a ciki
- Abin da kake gani
- Knee yana matsawa ciki zuwa babban yatsan yatsa yayin gangarawa ko tashi.
- Dalili mai yiwuwa
- Jagoran tsaye/yatsa ko kaya bai dace da ikon sarrafawa na yanzu ba.
- Yadda ake gyarawa
- Daidaita matsayin ƙafarku, kawo gwiwa zuwa yatsan ku na biyu, kuma rage zurfin.
Daukewar diddige kuma jiki yana jingine gaba
- Abin da kake gani
- Ɗaga dugadugan ku a ƙasa kuma ku tallafa wa kanku akan yatsun kafa.
- Dalili mai yiwuwa
- An ƙetare kewayon motsin idon sawu ko an sanya nauyi nesa da jiki.
- Yadda ake gyarawa
- Rage zurfin, kiyaye nauyi kusa da kirjin ku, kuma nemo kewayon da ke kula da cikakken matsa lamba na ƙafa.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Akwatin Jiki Squat
Koyi matsin ƙafa da zurfin sarrafawa.
Akwatin goblet mai haske
Haɗa nauyin gaba da matsayi na zaune.
Goblet Squat
Maimaita zurfin iri ɗaya da hanyar gwiwa.
Gaban Squat
Ci gaba zuwa barbell gaban tara lokacin da aka iyakance nauyin goblet.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi amfani da koyo squats ko azaman ƙaramin motsa jiki na taimakon jiki, kuma zaɓi nauyi wanda zai ba ku damar sarrafa tsarin ɗagawa da saukar da dumbbell.
ƙidaya
8-15 sau
Saukowa 2-3 seconds, riƙe cikakken ƙafa
Saita
2-4 saiti
60-120 seconds farfadowa tsakanin saiti
Mitar
1-3 sau a mako
Daban-daban squat kundin da gyare-gyare
- Idan nauyin ya kasance a kirji kuma hanyar gwiwa ta kasance daidai, ƙara yawan maimaitawa da farko.
- Idan dugaduganku sun ɗaga ko jikinku na sama ya rushe, rage nauyi da zurfin.
- Kada ku karkatar da kugu ko goyan baya da yawa da hannu ɗaya yayin ɗagawa da ajiye kayan aiki.
Tambayoyin da ake yawan yi
Wanne ya fi kyau, dumbbells ko kettlebells?
Duk kayan aikin suna yiwuwa. Zaɓi kayan aiki wanda zaku iya riƙe amintacce kusa da ƙirjinku kuma hakan ba zai haifar da rashin jin daɗi ga wuyan hannu ba.
Zan iya ci gaba da haɓaka nauyi tare da squats kawai na goblet?
Yana yiwuwa, amma tsarin motsa dumbbell ɗaya zuwa ƙirjin ku na iya iyakancewa da farko. Idan kamawar ku da saitinku sun zama marasa ƙarfi, za ku iya tsawaita nauyin tare da squats na gaba ko motsa jiki na inji.
