Labarai

Yin amfani da ƙwanƙwasa ƙwanƙwasa yana da amfani sosai, amma dole ne ku fahimci ainihin matsayi na barbell squat, kuma zai iya yin shi!To menene amfanin squats na barbell?Yadda za a yi daidai matsayi na barbell squat?Muna ɗaukar ku da kyakkyawar fahimta!

Na farko, inganta ƙarfin jiki na aikin da ya fi dacewa

Ana kiran Squat "sarkin horon ƙarfi."Yana da sauki.Squat yana amfani da mafi yawan adadin ƙungiyoyin tsoka, kuma lokacin da kuka yi la'akari da tallafi, kusan dukkanin ƙwayoyin kwarangwal suna da hannu.Masana kimiyya sun auna yawan aikin da aka yi a yawancin motsi.Don nau'in nauyin nau'i ɗaya, squat yana samar da mafi yawan aiki, kusan sau biyu fiye da ja mai wuya da sau biyar fiye da matsi na benci.Squat na iya amfani da nauyi fiye da ja mai wuya da yawa fiye da danna benci.Saboda wannan yana da zurfi mai zurfi da girma zuwa ƙarfin tsarin, tasirin yana da girma fiye da sauran ayyuka.

Biyu, mafi tasiri motsi don ƙara tsokoki na dukan jiki

Squatting wani motsi ne na haɗin gwiwa guda biyu, kuma jiki yana ɓoye mafi yawan hormone girma lokacin da yake squating, don haka yawan nauyin nauyi ba kawai yana inganta ci gaban tsokar ƙafa ba, amma kuma yana inganta ci gaban tsokar jiki duka.Bugu da ƙari, squat don haka yin aiki da yawa, idan aka kwatanta da sauran ƙungiyoyi, ba kawai inganta da'irar tsoka ba, kuma inganta yawan ƙwayar tsoka, wato, yin tsokoki ya zama ma'ana mai ƙarfi.

Ba za a iya yin ƙwanƙwasa na barbell ba kawai saboda ƙarfin zuciya da ƙarfin huhu ba, har ma don taimakawa wajen motsa jiki a cikin cinyoyi da duwawu, da kuma taimakawa wajen motsa jiki da kuma ƙara ƙarfin huhu.Kuma barbell squats suna da kyau don ƙarfafa ƙarfin jikinka, da kuma tsokoki a duk jikinka.

Daidaitaccen matsayi don ƙwanƙwasa ƙwanƙwasa

Za ku iya zaɓar tsayawa da ƙafafu a faɗin kafaɗa ko faɗin kafaɗa, riƙe ƙirjin ku ku matsa kugu da ciki, kuma ku riƙe barbell a baya ko gaban wuyan ku.

Tsarin aiki:

Ma'aikacin yana matse kugu da ciki, yana murƙushe gwiwoyi a hankali, yana barin tsakiyar jiki na nauyi ya faɗi zuwa kusurwa 90-digiri ko ƙasa da haka, sannan ya dakata, sannan ya tattara tsokar ƙafafu da duwawu don dawo da sauri zuwa wurin farawa.

Bukatun aiki:

1. Tsage kugu da ciki yayin aikin.

2, gwiwa yayin motsi kada ya wuce yatsunsu.

3. Numfashi lokacin tsugunne da fitar da numfashi yayin da yake tsaye.

4. Idan tsugunar barbell tayi nauyi, ana son abokin tafiya ya kare shi ta gefe guda, saboda nauyi mai nauyi motsa jiki ne mai haɗari.