Amfanin squat da yadda ake yi

Wadatacce

• Yadda ake yin squats
• Fa'idodin squat

Tsugunnowa motsa jiki ne mai sauƙi wanda baya buƙatar shirye-shirye da yawa da za'ayi, kawai kiyaye ƙafafunku biyu, miƙe hannayenku a gaban jikinku ku tsuguna har cinyoyinku suyi layi ɗaya da bene.

Kodayake ana ɗauka sau da yawa kawai motsa jiki don ƙarfafa ƙafa, squat yana aiki da wasu tsokoki fiye da na ƙafa kuma, saboda haka, yana inganta ƙarfafa ƙwayoyin ciki da na baya, misali.

Atungiyar, ko da yake mai sauƙi ne, yana da mahimmanci a yi a ƙarƙashin jagora da kulawa na ƙwararren ilimin ilimin motsa jiki don a iya gyara motsi, idan ya cancanta, kuma don haka akwai ƙananan haɗarin rauni.

Yadda ake yin squats

Don yin squats daidai ba tare da cutar da kashin baya ba da cimma duk fa'idodin da wannan aikin zai iya bayarwa ana ba da shawarar:

1. Kafa ƙafafunku kaɗan kaɗan kuma koyaushe a ƙasa;
2. Miƙe hannayenku a gaban jikinku;
3. Rike duwawun ka madaidaiciya ka guji biyan diyya da kwankwaso, kamar yadda ya saba;
4. Shaƙa kafin fara zangon ka saki iska yayin da kake sauka;
5. Enoughasa ƙasa don kiyaye cinyoyinku a layi ɗaya da bene.

Kyakkyawan bayani don bincika idan ana yin squat daidai shine kiyaye kanka a cikin madubi. Da kyau, yi motsa jiki a kaikaice zuwa madubi. Lokacin da ake motsa jiki daidai, ya kamata ku ji tsokokin ciki da cinya suna aiki. Zai yiwu kuma a haɓaka ƙimar squat ta yin bambancin motsa jiki iri ɗaya, yin aiki da tsokoki. San sauran motsa jiki.

Duk da kasancewa motsa jiki wanda ya kamata a gabatar dashi a cikin tsarin horo, dole ne a yi tsugunno a hankali don kauce wa rauni. Sabili da haka, game da mutumin da ya fara yin atisaye, ana ba da shawarar ya tsuguna a bango da ƙwallon pilates, saboda haka yana yiwuwa a sami babban ra'ayi na motsi. Bugu da kari, zaku iya yin atisaye ta hanyar zama da tashi daga kan benci, saboda ta wannan hanyar kuma kuna iya ganin yadda yakamata ayi motsi.

Ga masu farawa, shawarwarin shine ayi 15 squats daidai, ana nunawa a ranar farko don aiwatar da saiti 3 na 5 squats tare da tazarar minti 1 tsakanin saiti. Yayinda ake gudanar da motsa jiki, ana iya ƙara adadin squats a hankali, gwargwadon ƙarfin mutum. An ba da shawarar cewa a yi squats sau 3 a mako kuma a wasu ranaku domin tsokoki su huta.

Hakanan ku sani atisaye guda 3 dan kara muku gindi a gida.

Fa'idodin squat

Tsugunne cikakkiyar motsa jiki ne saboda ya haɗa da tsokoki da yawa, gami da na ciki, baya, cinya da tsokoki na gluteus. Don haka, manyan fa'idodin squats sune:

• Ofarfafa ƙwayoyin ciki da na baya;
• Arfafawa da hauhawar jini na cinyoyi da glute;
• Inganta yanayin motsa jiki;
• Rage haɗarin rauni;
• Yana taimakawa cikin asarar nauyi.

Bugu da kari, squats yana inganta yanayin jiki kuma yana taimakawa kula da kasancewa mai kyau kuma ana iya aiwatar dashi a kowane yanayi.