Squats: menene don kuma yadda ake yin sa daidai

Wadatacce

• Menene tsugunne?
• 6 mafi kyau squats don glutes
• 1. Tsuguno mai sauki

Don kasancewa tare da mafi ƙarancin ƙarfi da ma'ana, kyakkyawan motsa jiki shine squat. Don samun kyakkyawan sakamako, yana da mahimmanci a yi wannan aikin daidai kuma aƙalla sau 3 a mako, na kusan minti 10 zuwa 20.

Babu wata adadi na duniya da za a yi, saboda ya bambanta da yawa tsakanin kowane mutum da tsarin mulkinsu, da kuma dacewa ta jiki. Koyaya, a mafi yawan lokuta yana da kyau a yi seti 3 zuwa 4 tare da maimaitawa 12, farawa ba tare da nauyi ba sannan ƙara nauyi, riƙe dumbbells ko barbells, misali.

Koyaya, kyakkyawan shine koyaushe don yin kima tare da malamin ilimin motsa jiki a dakin motsa jiki, don samun kyakkyawan sakamako.

Menene tsugunne?

Baya ga kasancewa motsa jiki da aka fi so don yin aiki a yankin gluteal, squat yana da sauran fa'idodi kamar:

• Ayyade ciki;
• Massara ƙwayar tsoka a cikin cinya;
• Arfafa baya;
• Rage cellulite a cikin gindi da ƙafafu.

Kari akan haka, motsa jiki na motsa jiki yana inganta yanayin jiki kuma yana taimakawa ga kyakkyawan yanayin jiki, wanda za'a iya yi a dakin motsa jiki ko ma a gida.

6 mafi kyau squats don glutes

Akwai nau'ikan squats da yawa don ƙarfafa glut. Mafi mahimmanci sune:

1. Tsuguno mai sauki

Horarwa

20 x Motsa jiki 3 + 15 x Motsa jiki 4

Huta minti 2

15 x Motsa jiki 5 + 20 x Darasi 6

Wahalar horon dole ne ta ƙara haɓaka a hankali kuma, gwargwadon ƙarfin mutum, haɓaka ko rage adadin maimaitarwa da jerin kowane motsa jiki ko daidaita kayan aikin da aka yi amfani da su.

A ƙarshen horon yana da mahimmanci don shimfiɗa tsokoki waɗanda aka yi aiki don ba su damar murmurewa yadda ya kamata. Duba yadda ake yinsa a ciki: Motsa jiki don kafafu.