Me yasa Goblet Squats Su ne Ƙarƙashin Ƙarƙashin Ƙarƙashin Jiki da kuke Bukatar Ku Yi

Wadatacce

• Amfanoni da Bambancin Goblet Squat
• Yadda Ake Yin Gwargwado
• Bita don

Lokacin da kuka shirya don ƙara nauyi zuwa squats amma ba ku da shirye don barbell, dumbbells da kettlebells na iya barin ku mamaki "Amma me zan yi da hannuna?!" Mafita? Goblet squats.

Kuna iya yin waɗannan tsattsauran ra'ayi tare da dumbbell ko kettlebell (ko wani abu mai nauyi da ƙarami, don wannan al'amari). Ana kiran su tsattsarkan goblet saboda "kuna riƙe kettlebell ko dumbbell a gaban kirjin ku tare da ɗora hannayen ku a kusa da ku kamar kuna riƙe da gilashi," in ji Heidi Jones, wanda ya kafa Squad WOD kuma mai ba da horo ga Fortë, otal. sabis na yawo mai dacewa.

Duk da yake riƙe da goblet bazai yi kama da dacewa da rayuwar yau da kullun ba, wannan motsi shine ainihin ƙwarewar aiki mai mahimmanci don samun: "Gwargwadon ƙwanƙwasa tsari ne na yanayin motsi na farko da matsayi na baya," in ji Lisa Niren, babban malami na Studio, wani app wanda ke ba ku damar jera azuzuwan gudu. "Ya yi kama da yadda za ku ɗauki yaro (ko wani abu) daga ƙasa."

Amfanoni da Bambancin Goblet Squat

Haka ne, squats na goblet hanya ce mai sauƙi don ƙara nauyi zuwa squat na asali na jikin ku, amma sanya nauyin a gaban kirjin ku zai iya taimaka muku koyon daidaitattun daidaito da tsarin motsi don yin kullun yau da kullum, in ji Niren. Za su ƙarfafa duk abin da ke cikin ƙananan jikinku (kwatangwalo, quads, hip flexors, calves, hamstrings, da glute tsokoki) da kuma ainihin ku da latissimus dorsi (babban tsoka wanda ke shimfiɗa a bayanku).

"Gwargwadon goblet kyakkyawan ci gaba ne ga masu farawa waɗanda sau da yawa suna da wahalar yin gaba da / ko baya daga ƙofar," in ji ta. "Yana da amfani don gina ƙarfin quad, daidaitawa, da wayar da kai-musamman kiyaye gangar jikinku a tsaye da kwanciyar hankali yayin amfani da kafafu don yin madaidaiciyar tsatsa." Sanya nauyin yana ba ku damar nutsewa cikin ƙwanƙolin ku, kuma, wanda zai taimaka ci gaba ko haɓaka motsi, in ji Jones.

Idan kun kasance a shirye don ƙulla ƙima, sanya goblet squat ya zama motsa jiki gabaɗaya: Gwada maƙallan goblet da lanƙwasa (ƙasa zuwa cikin tsuguno, sannan ku miƙa nauyi zuwa ƙasa kuma ku koma kan kirji, gwada uku zuwa curls biyar a ƙasan kowane tsugunne) ko tsintsiyar goblet kuma latsa (ƙasa zuwa cikin tsuguno, sannan ku miƙa nauyi kai tsaye gaba da babban ƙarfin riƙe da kirji-da mayar da shi kirji kafin a tashi tsaye). Shirye don ƙara ƙarin nauyi? Ci gaba zuwa barbell baya squat.

Yadda Ake Yin Gwargwado

A. Tsaya da ƙafafunku fiye da faɗin kafada, yatsun hannu suna nuna kaɗan. Riƙe dumbbell (a tsaye) ko kettlebell (wanda ƙahonin ke riƙe da su) a tsayin kirji tare da yatsun hannu da ke nuna ƙasa amma ba a saka su don taɓa haƙarƙarin ba.

B. Brace abs da hinge a kwatangwalo da gwiwoyi don ƙwanƙwasawa, dakatarwa lokacin da cinyoyi suka yi daidai da ƙasa ko lokacin da sifar ta fara karyewa (kogon gwiwa a ciki ko diddige ya fito daga bene). Ci gaba da kirji.

C. Fitar da diddige da tsakiyar ƙafa don tsayawa, kiyaye babban aiki a ko'ina.

Tips Form na Goblet Squat

• Tsaya kirji tsayi a kasan tsugunne.
• Idan kuna amfani da kettlebell, zaku iya riƙe shi tare da rikon da ke fuskantar sama ko tare da ƙwallon da ke fuskantar sama, wanda ya fi ƙalubale.
• Ci gaba da kasancewa mai mahimmanci, kuma ku guje wa zagaye na baya a gaba ko baya yayin squat.
• Ka guji jingina baya lokacin da ka tashi a saman kowane wakilin.

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