Hakanan ana kiran Sumo squats maƙwabtaka da Asiya, saboda asalin wannan wasa mai ban mamaki - Japan. Yawancin mutane suna tunanin manya-manyan maza 'yan Japan da ke da doki a kawunansu da kuma abin ɗamara a kugunansu lokacin da suka ambaci kokawa ta sumo - suna yin huhu masu nauyi a gefe, tsugunne da kururuwa mai tsoratarwa a lokaci guda. Kuma sai suka jefa kansu da juna.
Koyaya, ba lallai bane ku zama dan kokawar sumo don koyon yadda ake yin squat yadda yakamata a cikin fasahar sa. Kuma ba lallai bane ku kasance mai kiba. A halin yanzu, waɗannan ɗakunan suna da kyau don horar da wasu rukunin cinya da tsokoki na gluteal, wanda ke ba da gudummawa ga samuwar kyakkyawar sauƙin jiki.
A cikin wannan labarin, za mu bincika abin da ke kusa-tsaye na Asiya, yadda suka bambanta da sauran nau'ikan tsugune, yadda ake yinsu daidai, kuma me ya sa suke da fa'ida sosai.
Menene
Sumo squat motsa jiki ne wanda ya haɗa da matsayi mafi fa'ida tare da yatsun kafa ya juya. Yana aiki sosai a cinya da gindi na ciki. Za'a iya canza saitin wuraren tsayawa - daga layi ɗaya ga juna, zuwa matsakaicin juyawa zuwa waje.
A hanyar, wasu mutane suna rikita rikice-rikicen sumo da plie, kuma suna da kamanceceniya da juna sosai cikin dabara. Bambancin ya ta'allaka ne da faɗin ƙafafu a wurin farawa - a yanayi na biyu, an sanya ƙafafun kusa da juna.
Waɗanne tsokoki suke aiki?
Kafin muyi nazarin dalla-dalla dabarun sumo squats tare da barbell ga 'yan mata - matan ne suka fi sha'awar wannan aikin, saboda yana ba ku damar fitar da ma'ana ta biyar da kyau, bari mu bincika wane tsokoki ke aiki da shi:
- babban gluteal;
- tsokoki na ciki na cinya na ciki;
- yan quadriceps;
- hamstrings - baya;
- maraƙi;
- tsokoki na baya;
- latsa
Bambanci daga sauran nau'ikan squats
Dabarar yin sumo squat ga girlsan mata ya sha bamban da dabarun tseren gargajiya.
- Na farko, suna buƙatar kyakkyawar shimfiɗawa - bayan duk, don yin zurfin zurfin ciki, yana da mahimmanci cewa tsokoki suna na roba kuma sun shirya;
Idan kun halarci horon sumo na gaske, za ku yi mamakin yadda waɗannan mutane masu nauyin kilogram ɗari za su iya sauƙi kuma a miƙe don kowane nau'in igiya!
- Abu na biyu, yayin yin atisaye, mafi mahimmancin doka ba shine hada gwiwoyinku wuri ɗaya ba. Babu irin wannan yanayin a cikin fasaha ta gargajiya;
- Abu na uku, madaidaicin matsayin safa yana da mahimmanci a nan - yakamata a sanya su cikin daidaito, tare da irin matakin juyawa, cikin layi da juna. In ba haka ba, kayan da ke cinyar hagu da dama za su bambanta;
- Na huɗu, aikin yana buƙatar haɓakar haɓaka na daidaito, wanda yake da wahala musamman ga masu farawa su kula da shi cikin zurfin zurfin ciki.
Don haka, zurfin sumo squats yana buƙatar ƙoshin lafiyar jiki da shimfiɗawa, musamman idan kuna shirin yin nauyi.
Zaɓuɓɓukan kashewa
Bari muyi magana game da yadda zaku iya wannan aikin.
- Idan kun fara mallake shi, muna bada shawarar tsugunawa ba tare da nauyi ba ko tare da mashaya mara komai;
- A nan gaba, haɗa dumbbell, kettlebell ko barbell;
Sumo squats tare da dumbbells don 'yan mata sun fi shahara, yayin da ake riƙe nauyin a matakin kirji ko a cikin ƙasa hannuwa. Ana sanya sandar a kafadu a bayan bayan kai, ko kuma a riƙe ta cikin hannayen da aka saukar. A cikin kujerun zama tare da matsayi mai faɗi ga girlsan mata tare da bellarfe a hannuwansu, yana da mahimmanci a kafa wadataccen nauyi don kar a cika bayanta da ƙafafu, kuma a cimma sakamako.
Idan har yanzu ba ku tabbatar da cewa kun fahimci dabarun aiwatar da aikin sosai ba, tsugunna ba tare da nauyi ba, ba da kulawa ta musamman ga batun kula da daidaito a cikin kujerun.
Fasahar aiwatarwa
Don haka, mun kalli wane tsokoki ke aiki a cikin squo squats, da kuma yadda suka bambanta da wasan kwaikwayon na yau da kullun. Yanzu ya juyo don gano yadda ake yin sumo squats daidai:
- Matsayi na farko - ƙafafu suna nesa nesa 2-2.5 fiye da kafadu;
- Baya a duk tsawon aikin yana madaidaiciya, kallo yana kallon gaba ko dan sama sama;
- An buɗe safa a aiki tare (farawa zai iya sanya su a layi ɗaya);
- Sannu a hankali ka saukar da kanka kasa sosai kamar yadda mai yiwuwa, ba tare da durkusar da gwiwoyin ka ba ko lankwasa bayan ka. Yi dogon numfashi a wannan lokacin;
- Yayin da kake fitar da numfashi, tashi sosai;
- An ajiye nauyin a matakin kirji (kettlebell, dumbbell), a kafaɗun (barbell, mara komai), a hannayen ƙasa;
- Gwiwoyi ya kamata su nuna a wuri guda daidai da yatsun kafa (idan ya juya);
- Gwaran safa sun bayyana, mafi girman nauyin. Da kyau, ya kamata ku koyi juya ƙafafunku 90 °;
- Lokacin da kuka sauka, ƙashin ƙugu za a iya ja da baya kaɗan (baya baya lanƙwasa a lokaci guda), a tashi, koma matsayin farawa. Wannan zai baku damar ɗaukar guiwowinku ta hanyar safa, wanda ke rage nauyi a haɗuwa sosai.
- Lokacin ɗagawa, kada ku miƙe ƙafafunku gaba ɗaya.
Sumo squats with kettlebells for girls are a great way to pump up your kafafu, sa jikinku shaci mafi shahara, da kuma butt na roba da kuma lalata. Amma wannan ba shine kawai fa'idar da motsa jiki ke da ita ba.
Fa'idodi, cutarwa da sabani
A cikin sumo squat, ana sanya barbell a kafaɗun ko an ɗauki ƙugu mai nauyi. Idan ba za ku zama ƙwararren mai kokawa ba, kuna iya motsa jiki tare da dumbbell ko ƙararrawa mara nauyi. Menene amfanin irin wannan motsa jikin?
- Suna ɗaukar tsokoki na ƙananan jiki daidai, kuma musamman cinyoyin gaba da glute;
- Ya shafi baya da ɓoye, wanda ke nufin yana ƙarfafa su kuma yana sa su ƙarfi;
- Wannan nau'ikan kaya ana kiransa mai motsawa (ba na zuciya ba), wanda ke nufin cewa ba ya damun tsarin zuciya da jijiyoyin jini ba. Koyaya, yana hanzarta aikin tsarin jijiyoyin jini, wanda ke nufin yana bayar da gudummawa ga aiki na zuciya - babban kayan aikin harba jini. Sabili da haka, ƙwararren mai horo ne kuma mai isa don ƙarfafa ƙwayar tsoka;
- Yana ƙarfafa haɗin gwiwa da gwiwoyi, tare da motsa jiki mai dacewa da madaidaiciyar dabara;
- Mun riga mun rubuta game da fa'idodi don adadi sau da yawa!
- Godiya ga yaduwar jini da lymph, an kara saurin metabolism, an cire gubobi da gubobi, kuma an rage matakan cholesterol.
Shin zaka iya cutar da jiki?
Ee, zaka iya. Mun ambata a sama cewa sumo squats yana buƙatar kyakkyawan shimfiɗawa da dumi. Idan kun fara tsugune ba tare da dumi ba, zaku iya tsokanar microtrauma, lalacewar gabobi, gwiwoyi, jijiyoyi da jijiyoyi. Yi hankali, musamman tare da nauyin nauyi. Hakanan, lura da haɗarin rauni na baya.
Don rage cutarwa, yi aiki da dabarar - idan ta zama daidai, ba komai da haɗari. Sumo squats tare da barbell mai nauyi shi kaɗai, ba tare da koci ba, ana ba da shawarar ne kawai ga ƙwararrun 'yan wasa.
Idan kuna da tarihin gwiwa ko matsalolin haɗin gwiwa, tabbatar da tuntuɓi likitanku kafin fara motsa jiki.
An haramta yin squat lokacin da yanayin zafin jiki ya tashi, bayan ayyukan ciki, idan akwai raunin haɗin gwiwa, yayin ɗaukar ciki.
Duba kan Intanit don hoton dabarun aiwatar da sumo squats ga girlsan mata - dole ne ku fahimci menene madaidaicin matsayi a cikin zurfin zurfin ciki, da kuma matsayin farawa. Sumo squats motsa jiki ne mai matukar kyau wanda ke taimaka maka haɓaka adadi, gina ƙwanƙolinku, da haɓaka ƙoshin lafiyar ku. Kusanci kowane aikin wasanni cikin hikima - koyon dabaru, kalli bidiyo, karanta labarai masu amfani. Muna fatan ku nasara na wasanni!
