Waɗanne cleswayoyi Tsoffin atsan Adam ke Aiki?

Wadatacce

• Yadda ake tsuguno ta asali
• Yadda ake yin bambancin squat
• Tsalle tsugunne
• Barbell ko baya squat
• Sumo squat
• Haɗa kujerun zama cikin al'ada
• Awauki
• 3 Motsawa don Garfafa Gan wasa

Squats wani aikin motsa jiki ne mai tasiri wanda ke aiki da ƙananan jiki.

Idan kuna neman haɓaka ƙoshin lafiyarku da sautin tsokoki na ƙananan jikin ku, ƙara squats zuwa aikin motsa jikin ku kuma yi su sau da yawa a kowane mako.

A cikin mizanin ma'auni na jiki, ana sanya tsokoki masu zuwa:

• yan hudu
• ƙwanƙwasa
• murna
• abdominals
• 'yan maruƙa

Hakanan zaka iya gwada bambancin squat, kamar barbell da tsalle tsalle, don ƙarin ƙalubale. Waɗannan suna aiki daban-daban ƙungiyoyin tsoka, kamar ƙwayoyin bayanku (barbell squats), kuma suna iya taimakawa haɓaka ƙarancin motsa jiki (tsalle tsalle).

Squats shima aikin motsa jiki ne wanda zai iya taimaka maka ayyukan yau da kullun, kamar zama a kan kujera da tanƙwara don samun wani abu daga ƙaramin shiryayye. Wancan ne saboda suna aiki da tsokoki iri ɗaya da kuke amfani dasu don yin waɗannan ayyukan.

Don kyakkyawan sakamako, yi motsa jiki tare da motsa jiki na zuciya da sauran motsawar motsa jiki.

Yadda ake tsuguno ta asali

Tsokoki sunyi aiki: quads, hamstrings, glutes, abs, calves

Don yin matsuguni na asali ta amfani da nauyin jikinka kawai, bi waɗannan matakan:

1. Tsaya tare da ƙafa da ɗan faɗi kaɗan-faɗi nesa da hip, tare da yatsun kafa kaɗan juya zuwa baya.
2. Arfafa zuciyarka don daidaita kanka, sannan tare da bugun kirjinku zuwa sama, fara juya nauyinku zuwa cikin dugaduganku yayin tura duwawarku a bayanku yayin da kuka tsugunna.
3. Ci gaba da kaskantar da kanka har sai cinyoyinku kusan sun yi daidai da bene. Feetafãfunku su zauna a ƙasa, gwiwoyinku kuma su kasance a kan ƙafarku ta biyu.
4. Liftedaga kirjinka ɗaga ƙafafunka a ƙasa, kuma fitar da numfashi yayin da kake tura kanka baya zuwa tsaye.
5. Yi maimaita 12-15.

Yadda ake yin bambancin squat

Akwai bambance-bambancen bambance-bambancen squats, gami da ƙararrawa da tsalle-tsalle. Kuna iya siffanta squat dangane da ƙimar lafiyar ku da ƙoshin lafiyar ku.

Misali, kumburin baya tare da barbell na iya taimaka muku don ƙarfafawa da daidaitawa:

• kwatangwalo
• gwiwoyi
• babba da kasan baya
• tsokoki kafa

Sumo squat, a gefe guda, na iya ƙarfafa cinyoyinku na ciki. Tsalle tsalle zai iya haɓaka lafiyar zuciyarku da ƙarfafa ƙarfinku da cinyoyinku.

Idan kun kasance sababbi ga tsugunne, ba kwa buƙatar tsugunnawa har zuwa yanzu don samun fa'idodin ƙarfafawa.

Tsalle tsugunne

Tsokoki suna aiki: glute, cinyoyi, kwatangwalo, kafafu

1. Fara da aiwatar da matsuguni na asali mai bin matakai 1-3 a sama.
2. Lokacin da kuka isa wurin inda cinyoyinku suka kusan daidaita da bene, kiyaye zuciyar ku yayin tsalle sama.
3. Yayin da kuka sauka, runtse jikinku cikin matsuguni. Burin shine kasan kasa a hankali, tare da jingina akwatin ka dan gaba.
4. Maimaita don reps 10-12, ko yin tsalle tsalle kamar yadda zaka iya a cikin sakan 30.

Idan kana farawa, fara da ƙaramar tsalle. Yayin da kuka sami ci gaba, zaku iya ƙara tsalle mai fashewa.

Barbell ko baya squat

Tsokoki sunyi aiki: glutes, kafafu, kwatangwalo, ƙananan baya

Kayan aiki da ake bukata: barbell a kan tara

1. Fara tare da ƙwanƙwasa kan ƙwanƙwasa, sanya shi ƙasa da tsayin kafaɗa.
2. Matsar a ƙasan sandar don tana hutawa a bayan saman bayan ka, ka kuma riƙe sandar da hannayen ka faɗi fiye da nisan faɗin kafada baya, hannaye suna fuskantar gaba.
3. Tsaya don kawo sandar daga kan sandar. Wataƙila kuna buƙatar ja da baya kaɗan.
4. Tare da kafarka nisa-kafada nesa da kirjin sama, tsugunna ƙasa har sai ƙyallenku ya kasance ƙasa da gwiwoyinku.
5. Latsa ƙafafu sosai a cikin ƙasa, kuma tura duwawarku baya don tsayawa.
6. Yi sauye-sauye 3-5 - gwargwadon nauyin sandar da kuma yanayin ƙoshin lafiyarka - sannan ka matsa gaba a hankali don maye gurbin sandar da ke kan sandar.

Sumo squat

Tsokoki sunyi aiki: cinyoyin ciki, glutes

1. Fara da tsayawa da ƙafafunku waje da yatsun kafa suna nunawa.
2. Weightauke nauyi a cikin dugaduganku na baya, fara runtse duwawarku ku tanƙwara gwiwoyinku zuwa wani yanki mai faɗi. Sauka ƙasa har sai cinyoyinka su yi layi ɗaya da bene.
3. Tsaya baya, matse abubuwan al'aurarku a saman motsi.
4. Kammala 10-20 reps. Don ƙarin ƙalubale, yi ɗimbin yawa kamar yadda zaka iya a cikin sakan 30 ko 60.

Haɗa kujerun zama cikin al'ada

Squats babban motsa jiki ne mai tasiri don inganta dukkan jikin ku. Ari da, zaku iya yin su a gida ko a dakin motsa jiki.

Don ƙara su zuwa aikin motsa jiki, fara da yin squats sau da yawa a mako. Idan kun kasance sabon motsa jiki, yi ƙoƙari ku yi 12-15 squats a lokaci guda aƙalla sau uku a mako.

Idan burin ku shine ku rasa nauyi ko inganta ƙimar ku, ku ma kuyi motsa jiki na zuciya da jijiyoyin jini, kamar su gudu, iyo, ko keke, sau da yawa a mako. Gwada sauya kwanakin cardio tare da ƙarfin horo ko ɗaga nauyi.

Ka tuna: Wajan horo na musamman wuraren da basu ware ba basu da inganci. Madadin haka, cikakken shirin motsa jiki zai fi tasiri.

Idan baku tabbatar da inda zaku fara ba, kuyi aiki tare da ƙwararren mai koyarwar da zai iya saita shirin mako-mako don ku bi.

Awauki

Squats wani motsa jiki ne mai tasiri wanda zai iya taimaka maka gina ƙafarka da ƙananan tsokoki na jiki. Hakanan suna da dama saboda basa buƙatar kowane kayan aiki, kuma zaka iya yin su ta amfani da nauyin jikinka kawai.

Hakanan zaka iya yin shinge tare da ƙararrawa ko ƙararrawa don ƙarin ƙalubale.

Kyakkyawan tsari yana da mahimmanci ga squats saboda yana da sauƙin aikata su ba daidai ba, wanda zai haifar da rauni ko rauni. Tambayi wani ƙwararren mai horarwa ko aboki don kallon ku tsugune don tabbatar da cewa fom ɗinku daidai ne.

3 Motsawa don Garfafa Gan wasa