Yadda ake Dumbbell Goblet squat the Way Way

Wadatacce

• Menene ma'ana?
• Koyar da kyau squat form
• Sauki mafi sauƙi a baya
• Corearin kunnawa
• Mai yuwuwa zuwa sikelin
• Ta yaya ya bambanta da daidaitaccen dumbbell squat?
• Yaya kuke yi?
• Yaya zaku iya ƙara wannan zuwa aikinku na yau da kullun?
• Menene kuskuren da aka fi sani don kallo?
• Jikinka bai tsaya a tsaye ba
• Gwiwoyinku sun fada ciki, ba waje ba
• Waɗanne bambancin ra'ayi za ku iya gwadawa?
• Kettlebell gilashin squat
• Goblet mai harbi squat
• Waɗanne hanyoyi za ku iya gwadawa?
• Goblet squat don nadawa
• Gwataccen ƙafafun ƙafafun kafa na baya
• Layin kasa

Nutsuwa ɗaya ne daga cikin ayyukan motsa jiki don ƙara ƙarfin ƙarfin jiki.

Kuma kodayake akwai fa'idodi da yawa ga rukunin gargajiya na baya, yin abubuwa tare da wasu ƙungiyoyi na iya zama da fa'ida sosai - don ci gaba da ƙarfi da kuma rigakafin rauni.

Menene ma'ana?

Duk da fa'idodi - gami da hana ciwon baya mai ɗorewa - maƙillan gargajiya na iya sanya ku cikin haɗari don raunin rauni na baya saboda matsayin ɗaukar kaya.

Wani dumbbell goblet squat ya cire wannan tashin hankali yayin da yake har ila yau quads da glutes, waɗanda sune manyan masu motsi a cikin aikin.

Bayan wannan, motsi babban motsa jiki ne ga duk matakan dacewa, suma.

Sauran fa'idodi na dumbbell goblet squat sun haɗa da:

Koyar da kyau squat form

Saboda motsin motsa jiki na gilashin gilashi - torso a tsaye, cibiya mai ƙarfi, gwiwoyi a waje - ya kamata ku kasance da kwanciyar hankali fiye da taƙaddarar gargajiya.

Sauki mafi sauƙi a baya

Akasin sashin baya na gargajiya inda kaya yake a saman bayanku, yana sanya ɗan tashin hankali a ƙasanku na baya, wani dumbbell goblet squat yana kawo kayan a gaba azaman daidaitawa.Wannan ya fi sauki ga kashin baya ya rike.

Corearin kunnawa

Saboda an motsa nauyi zuwa gaban jikinku, ainihinku zai buƙaci yin aiki tuƙuru fiye da yadda yake a tsugune na gargajiya don tallafawa motsi.

Mai yuwuwa zuwa sikelin

Duk da yake zaku iya fara ɗumbin dumbbell gwal masu nauyi tare da nauyi mai sauƙi kuma ku ga fa'idodi, ku ma za ku iya ɗaukar kaya mai nauyi a cikin wannan motsi ba tare da matsala ba.

Dumbbell galibi yana da sauƙin riƙewa fiye da kwalliyar kwalliya mai nauyin nauyi. Iyakar abin da kuka rage shine nauyin dumbbells wanda zai iya zuwa gare ku.

Ta yaya ya bambanta da daidaitaccen dumbbell squat?

Matsakaicin dumbbell squat da dumbbell goblet squat suna aiki da yawa na tsokoki iri ɗaya, amma motsi ya banbanta.

A cikin daidaitaccen dumbbell squat, zaku riƙe dumbbell ɗaya a kowane hannu ƙasa a ɓangarorin ku. Yayin da kuka tsuguna, dumbbells ɗin za su faɗi ƙasa kai tsaye, suma.

A cikin dumbbell goblet squat, za ku riƙe dumbbell ɗaya a gaban kirjinku da hannu biyu. Yayin da kake tsugunnawa, gwiwar hannu za su bi tsakanin gwiwoyinka yayin dumbbell yana bi.

Yaya kuke yi?

Don kammala dumbbell goblet squat, fara tare da dumbbell mai sauƙin nauyi har sai kun kasance da kwanciyar hankali tare da motsi.

Don motsawa:

1. Tsaye riƙe dumbbell, riƙe shi da hannu biyu a ƙasan saman nauyin. Yakamata a dumbbell a kirjinka kuma zai ci gaba da kasancewa tare dashi a duk tsawon motsi.
2. Sha iska da fara tsugune, kana zaune a kwankwasonka, kana riƙe dankawar a daddaye kuma kai tsaye. Bada gwiwar gwiwar ka suyi waƙa tsakanin gwiwoyin ka, tsayawa idan sun taɓa.
3. Fitar da ƙafafunku zuwa matsayin farawa.

Farawa tare da saiti 3 na sau 12 na dumbbell goblet squat.

Nauyin ya zama ya isa ƙalubalen da ba za ku iya kammala ƙarin fa'ida ɗaya tare da ingantaccen tsari ba.

Yaya zaku iya ƙara wannan zuwa aikinku na yau da kullun?

Kuna iya haɗawa da dumbbell goblet squat a cikin aikinku ta hanyoyi biyu. Don mai kashe bodyarfin jiki, kara shi zuwa takamaiman aikin motsa jiki tare da:

• matattu
• gargajiya squats
• huhu

A madadin haka, haɗuwa da motsa jiki cikakke tare da ƙari na dumbbell goblet squat. Don ingantaccen tsari, ƙara:

• layuka
• kirjin kirji
• matattu
• katako

Menene kuskuren da aka fi sani don kallo?

Akwai kuskuren kuskure guda biyu waɗanda ke faruwa yayin dumbbell goblet squat:

Jikinka bai tsaya a tsaye ba

Idan bakada ƙarfi ko sassauƙa a idon sawunku, za a jarabtu da gangar jikinku yayin da kuke tsugune.

Don magance wannan, mai da hankali ga jan hankalinku a duk lokacin motsi, tabbatar da cewa dumbbell ɗinku ya kasance cikin haɗi da kirjinku.

Gwiwoyinku sun fada ciki, ba waje ba

Wannan kuskure ne na kowa ga kowane irin tsugune. Ya bar ku cikin haɗari don raunin gwiwa.

Idan kuna da rauni na kwatangwalo ko ƙyalli, gwiwoyinku za su durƙushe, don haka maida hankali kan tilasta su a waje shine mabuɗin.

Amfani da ƙaramar ƙungiyar juriya ƙasa da gwiwoyinku zai ba ku abin da kuke buƙatar tura su.

Waɗanne bambancin ra'ayi za ku iya gwadawa?

Akwai wasu bambance-bambancen da zaku iya gwadawa dangane da wadatattun kayan aikinku da ƙimar lafiyar ku.

Kettlebell gilashin squat

Amfani da kwalliyar kwalliya a madadin dumbbell a cikin kujerun gilashi yana da sauyi mai amfani. Wani lokaci yakan sauka ne kawai don samun dama.

Za ku riƙe shi da hannaye biyu a kowane gefe na rike kuma kammala motsi.

Goblet mai harbi squat

Sanya sandar ƙwallon ƙwallon ta zama mafi ƙalubale ta ƙara juyawa ko sandar ƙasa.

Lokacin da cinyoyinku suka yi daidai da bene, juya zuwa dama, sauke gwiwa a hagu zuwa ƙasan. Ka tashi tsaye ka maimaita ta wata hanyar.

Waɗanne hanyoyi za ku iya gwadawa?

Akwai wasu hanyoyi da yawa don gwataccen gilashi wanda zaku iya gwadawa, ɗan motsa aikin don ɗanɗana ƙarin, ko tsokoki daban.

Goblet squat don nadawa

Sanya kwalliyar kwalliyar motsa jiki. Ara a cikin ɓangaren ɓangaren sama zai ƙara ƙonawa kuma ya fi ƙarfin zuciyar ku har ma da ƙari.

A cikin durƙusuwa don gungurawa, zaku faɗi ƙasa a cikin tsalle-tsalle na gilashin gilashi kuma ku kammala curl tare da dumbbell kafin tsayawa tsaye.

Gwataccen ƙafafun ƙafafun kafa na baya

Footaga ƙafa ɗaya a bayanku da kuma kammala jujjuyawar gilashin gilashin zai ƙalubalanci ƙarfin ƙafarku guda, daidaitawa, da kuma ainihin.

Layin kasa

Dumbbell goblet squats sun fi sauƙi a baya fiye da tsugunnar gargajiya yayin bayar da yawancin fa'idodi iri ɗaya ga quads da glutes.

Yi la'akari da ƙara wannan aikin azaman dacewa ko maye gurbin ɗakunan gargajiya don cikakken ƙarancin ƙarfin jiki.

Nicole Davis marubuciya ce da ke zaune a Madison, WI, mai ba da horo na musamman, kuma malamin koyar da motsa jiki wanda burinsa shi ne taimaka wa mata rayuwa mafi ƙarfi, cikin koshin lafiya, da farin ciki. Lokacin da ba ta aiki tare da mijinta ko kuma ke bin yarinyarta, tana kallon shirye-shiryen talabijin na laifi ko yin burodi mai ɗanɗano daga karce. Nemo ta a kan Instagram domin samun labarai na motsa jiki, # rayuwar duniya da sauran su.