Kamar yadda kowa ya sani, fa'idodin da ke tattare da motsa jiki a cikin motsa jiki na yau da kullun sune: ƙafafu masu ƙarfi, ƙoshin ƙoshin lafiya, ƙugu mai ƙarfi, rage kitse, ƙara tsokoki da sassauci. Amma da zarar kun ƙware ƙwanƙwasa nauyi, jikinku zai daidaita da sauri da wahala kuma nasarorinku za su daidaita. Squat wasa ne wanda ke buƙatar kerawa (yayi kama da turawa). Wannan kuma yana nufin ƙara ƙarin nauyi ga ƙwanƙolin ku.
Ƙara nauyi yana hana ƙafarku daidaitawa zuwa tashin hankali mai ɗorewa wanda ke zuwa tare da yin amfani da nauyin ku kawai. Bayan lokaci, yin amfani da dumbbells, barbells, ko kettlebells (ko duka ukun) zai inganta ɗimbin ci gaba, wanda hakan zai haifar da ƙarin ƙarfi da ginin tsoka. Ka tuna, mafi girman tsoka, yawan adadin kuzari da kuke ƙonawa. Squat aikin motsa jiki ne, kuma tasirinsa na zubar da ciki shine cewa yana tilasta manyan kungiyoyin tsoka suyi aiki tare. Sabili da haka, koda kuna yin motsa jiki na aerobic don ƙona kitse, har yanzu yana da ma'ana don ƙara nauyi a cikin squats don kulawa da haɓaka ƙarfi da tsokoki na ƙananan jiki.
Ci gaban dabi'a na horarwar squat yana nufin canzawa daga nauyin kai zuwa dumbbells kuma ƙarshe barbell. Jin daɗin ƙara kettlebells a rayuwar ku ta yau da kullun kuma ku haɗa komai a ranakun ƙafa daban -daban. Amma barbell squat shine babban aikin mahadi. Wannan ita ce hanyar da za ta ba ku babbar fa'ida ta tsugunawa.
Mai ba da horo yawanci yana ba da shawarar ƙoƙarin fara jujjuya baya, tare da barbell a bayan kai. Amma akwai nau'ikan squats iri biyu: manyan sanduna da ƙananan sanduna, dangane da matsayin sandunan. Yawancin lokaci, yawancin mutane suna koyan squats-high bar, wanda aka sanya barbell akan trapezius ko trapezius tsokoki. Lokacin da kuka tashi daga matsayin tsugunawa, wannan yana haɓaka madaidaicin matsayi kuma yana motsa quadriceps (quadriceps). Amma matsar da ƙwanƙwasa inci biyu a ƙasa, kuma yi amfani da riƙo mai fa'ida akan kafaɗun kafada, kuma an buɗe gwiwar hannu fiye da yadda aka saba, a cikin matsakaicin matsugunin mashaya. Injiniyoyin jiki na wannan yanayin yana ba ku damar jingina gaba kaɗan, wanda ke nufin ku ƙara shimfiɗa kwatangwalo yayin ƙwanƙwasawa, ƙara ƙarin aiki zuwa bayanku na baya, hamstrings, da kwatangwalo.
Na gwada squats-low squats a karon farko makon da ya gabata kuma an gaya mini cewa zan sami sauƙin ɗauka nauyi da yawa ta amfani da wannan dabarar. Ya zama gaskiya. Zan iya gwada manyan sanduna huɗu don 1RM (matsakaicin adadin lokuta) kuma ina mamakin mamaki. Amma yana da ma'ana. Wani binciken da aka yi a bara wanda ake kira babban mashaya da ƙaramin mashaya tare da kunna tsoka daban-daban ya gano cewa a lokacin ƙanƙantar da mashaya, an kunna ƙarin ƙungiyoyin tsoka. "A lokacin da ya dace da zagayen tsuguno, waɗannan bambance -bambancen suna da mahimmanci ga sarkar tsokar baya," in ji shi. Wannan shine dalilin da ya sa yawancin masu ɗaukar nauyi suna amfani da dabarun ƙananan mashaya yayin ƙoƙarin isa 1RM. Ƙananan sanduna ma suna da kusurwar lanƙwasa, wanda ke nufin cewa ba dole ne gwiwa ta yi nisa da idon sawun ba.
Amma dole ne ku yi taka tsantsan lokacin yin ƙananan sanduna. A lokacin wannan tsugunnawar, yakamata ku ji an danna ƙarar ƙararrawa a bayanku. Kada karfen karfen ya zame, ko kuma ya tura ku cikin wani matsayi da ya lanƙwasa gaba fiye da yadda ya kamata, saboda kafadun ku suna ɗaukar nauyi da yawa. Idan kun sami kanku cikin ƙima yayin aiwatar da wannan aikin, ci gaba da motsa jiki tare da ƙananan nauyi har sai kun shirya. Kamar koyaushe, don dacewa da gaske, kuna buƙatar kiyaye girman kai a ƙofar.
"Idan zaku iya sanya kwatangwalo kai tsaye akan idon sawun ku kuma ku riƙe madaidaiciyar madaidaiciya, to babban mashahurin mashaya zai zama mafi kyawun yanayin jiki. Idan kun tura kwatangwalo ku baya kuma ku bari kirjin ku ya karkata gaba, to ƙaramin mashaya yana da zurfi Squats galibi sun fi dacewa. Wani mai nuna alama shine ƙafarku mai tsayi-tsayi yawanci yana nufin ƙananan sanduna, kuma gajerun kafafu suna nufin tsayi, ”in ji Sean Collins, mai ƙarfi da kocin motsa jiki, a cikin labarin mai taken“ Babban Bar Squats da High “Bar Squat” ya rubuta a cikin labarin mujallar maza. . Ƙananan mashaya squat: menene bambanci?
Ƙaƙƙarfan shinge yana da fa'idodi, amma wannan ba yana nufin yakamata ku yi watsi da babban mashaya ko tsugunnawa ta baya ba. Siginar mashaya yana taimakawa ƙara ƙarfi kuma zai shafi ikon ɗaukar nauyi gaba ɗaya. Hakanan ana iya jin fa'idar madaidaicin mashaya mai tsayi a yayin buga benci. Idan burin ku shine motsa gaban gaban ƙafafun ku, manyan sanduna yakamata su zama aikin da kuka fi so. Wannan tsari ne mai sauƙin daidaitawa, ya fi sada zumunci ga ƙasanku na baya, kuma shine mafi kyawun motsawa don ɗaukar nauyi na Olympics, kamar juye -juye da kwace, duk an haɗa su cikin horo na CrossFit.
Squat yana daya daga cikin mafi kyawun motsa jiki. Yana da sauƙin koya, kuma da zarar kun ƙware matsayi, yana da sauƙi don gwaji. Kullum yana da kyau ku haɗa waɗannan motsi, saboda tsugunawa zai sa ku ƙarfi da sauri, ko babba ne ko ƙarami.
Lokacin aikawa: Jul-22-2021