Jagora Wannan Matsar: Goblet Squat

Wadatacce

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A yanzu, kun san cewa ingancin yana raguwa da yawa idan ya zo ga fitar da wakili a cikin ɗakin nauyi. Tsarin da ya dace ba wai kawai yana hana rauni ba, amma yana tabbatar da cewa kuna kira don aiwatar da tsokar ku so don yin aiki-da samun fa'ida mafi girma daga kowane motsi da kuke yi.

Shiga, Goblet Squat. Bambancin squat ne wanda ke riƙe da kettlebell (nauyi!) A tsayin kirji yayin motsi. Shi ne tunanin Dan Jon, masanin motsa jiki kuma marubucin Tsoma baki, wanda ya sami lokacin eureka lokacin da yake aiki tare da 'yan wasan da ba za su iya ƙusa siffar squat daidai ba. Abin da kettlebell ke yi yana taimakawa wajen daidaitawa da daidaita madaurin kafada, haƙarƙari, kwatangwalo, da ƙafafu, in ji Pat Davidson, Ph.D., Daraktan Hanyar Horarwa a Peak Performance a Birnin New York. Davidson ya ce "Gwargwadon squat yana tsage tsarin da ya dace a cikin kwakwalwar ku, kuma fatan shine cewa tsarin zai ci gaba yayin da kuke amfani da wani nau'i na daban (mafi ƙalubalanci) squat squat squat, kamar barbell back squat," in ji Davidson.

Amma bayan kammala dabarun ku na yau da kullun kuma yana taimaka muku sassaka kyakkyawa ta baya wacce za ta yi kyau a cikin riguna mara baya ko yanke-yanke a wannan bazara, ƙwallon goblet shima yana ɗaya daga cikin mafi kyawun don tsara babban gindi. (Gwada waɗannan sauran Ayyuka 6 na Butt waɗanda ke Aiki Abubuwan Al'ajabi.)

Abin da ya fi haka, yana iya ba da damar abs-don haɓaka ikonsa na sculpting, Davidson ya ba da shawarar busa iska a kan hanyar ƙasa da sama yayin squat. "Fitar da iska zai taimaka wajen shiga cikin abs da pelvic bene, wanda zai taimaka sosai wajen daidaita kashin baya yayin wannan aikin," in ji shi.

Fara da nauyi wanda aƙalla ninki biyu abin da za ku ɗauka don motsi kamar biceps curl-tuna, ba lallai ne ku ɗaga nauyi sama ba, kuma yakamata ya zama ƙalubale don ɗora nauyi daga ƙasa zuwa kirji tsawo. Yi wannan motsi zuwa cikin aikin ku sau biyu zuwa sau uku a mako. Kowane lokacin yin saiti uku zuwa biyar na shida zuwa 12 reps, kowane Davidson.

A Riƙe kettlebell a tsayin kirji tare da hannayenku akan ƙahonin riƙon ƙararrawa. Tsakanin babban yatsan ka ya kamata ya zama daidai da ƙashin ƙugu. Hannun yatsun yakamata su kasance daidai da ƙasa kuma a layi ɗaya cikin madaidaiciyar hanya tare da juna. Ya kamata ƙafafu su kasance a kwance a ƙasa tare da nauyi a kan diddige.

B Sauka cikin ƙasan matsayi na squat. Yi aiki tukuru don ci gaba da duddubawa a ƙasa yayin da ƙafafunku ke lanƙwasa. Yawan kafafuwanku suna lanƙwasa, zai yi wuya a sami diddige. Rike baya a madaidaiciya tare da kirji a tsaye. Daga kasan tsugunne, tura kanku sama zuwa sama. Tura ta dugadugansa da arches na ƙafar ƙafa don haɓaka duk tsoffin ƙafafu da kwatangwalo.

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