Yawancin 'yan wasa da yawa suna sha'awar yadda za a maye gurbin squat da barbell. Dalilin na iya zama kowane - yanayin kiwon lafiya, gajiyawar ɗabi'a daga motsa jiki, rashin iya ziyartar dakin motsa jiki, da sauransu. A cikin wannan labarin za mu yi ƙoƙari mu sami amsar tambayar ko akwai atisayen da za su iya zama madaidaiciya madadin squats tare da barbell. Amma da farko, bari mu gano fa'idodi da irin wannan motsa jiki ke bayarwa kuma me yasa ya shahara haka.
Abin da squat squats ba
Idan kun ɗan sani sosai game da duniyar ginin jiki, ɗaga nauyi, ko, a sauƙaƙe, ziyartar gidan motsa jiki lokaci-lokaci, to ku sani cewa wannan aikin yana da mahimmanci a cikin shirye-shirye da yawa. Yana haɗa ƙungiyoyin tsoka da haɗin gwiwa da yawa kuma yana da tasiri don gina tsoka da bushewa. Yana taimakawa cikin mafi kankanin lokaci don ƙirƙirar kyakkyawa da jan hankali, mata da maza.
Idan kuna neman neman maye gurbin kumburin barbell, bincika fa'idodin sa don samun wani abu makamancin haka:
- Motsa jiki yana amfani da kwatangwalo, gindi, hannaye, baya har ma da ciwon ciki;
- Yana da yawa, yana taimakawa wajen gina tsoka da rage nauyi;
- Overallara ƙarfin jimrewa gaba ɗaya, yana ƙarfafa tsarin zuciya da jijiyoyin jini, yana inganta numfashi;
- Yana daidaita metabolism, saboda haka rage nauyi.
Kamar yadda kake gani, wuraren wasan barkwanci suna da matuƙar tasiri, ba tare da la'akari da burin da ɗan wasan ke fuskanta ba. Za mu amsa muku da gaskiya, ba za ku iya maye gurbinsu da gaske ba. Idan kawai squats tare da nauyin daban - dumbbells ko kettlebells. Koyaya, kada ku yi gaggawa don ɓacin rai, koyaushe akwai hanyar fita! Bari mu same shi tare da ku.
Za mu fara daga dalilin da ya sa ku nemi yadda za a maye gurbin squat da barbell.
Me yasa mutane ke ƙoƙarin maye gurbin squats?
- Wani ɓangare mai mahimmanci na 'yan wasa an tilasta shi neman abin da motsa jiki zai iya maye gurbin squats saboda matsalolin lafiya. Musamman, tare da gwiwoyi, kafada ko gwiwar hannu, tare da baya.
- Wani rukuni kuma shine mutanen da suka rasa dalili saboda ɗoki da rashin nishaɗi. Tabbas, darasi a zauren aiki ne mai wahala wanda ke zama mai saurin rauni. Dan wasan yana kokarin fadada aikin motsa jiki, yana kokarin sauya wasu motsa jiki da wasu.
- Wani, masheran bashi, bashi da damar zuwa dakin motsa jiki, saboda haka yana neman madadin masu tsugune a gida.
- Ko kuma, mutumin kawai bashi da ƙwarewa da damar ɗaukar hayar ƙwararren mai horarwa wanda zai koyar da dabarun tsugunno daidai.
Yadda za a maye gurbin 'yan barbell?
Samu dalilinku a cikin jerin? Yanzu bari muyi ƙoƙari tare don neman cancantar maye gurbin squats. A ƙasa muna ba da jerin abubuwan motsa jiki waɗanda, ta wata hanyar ko ta wata hanya, suka haɗu da iyawa da fa'idodi na ƙyallen.
- Idan kuna da ciwon baya na baya, gwada sauya barbell daga kafaɗun ku zuwa kirjin ku. Wannan zai cire damuwa daga baya ta amfani da quads da abs. A gida, zaku iya amfani da kwalliyar kwalliya ko kwasfa.
- Kuna iya yin aiki da quads da gluteus maximus a gida tare da dumbbell squats. Babban abu shine samo isasshen nauyi.
- Idan ba za ku iya zuwa gidan motsa jiki ba, sayi bel na musamman tare da nauyi. Ana sawa don jawowa da turawa don ƙara ɗaukar kaya. Ana rataya nauyin sau da yawa daga gaba, don haka ana sauke bayan, kuma, akasin haka, ana inganta aikin tsokar ƙafafu.
- Hakanan za'a iya maye gurbin squats da huhu, wanda akwai da yawa - madauwari, baya, a kaikaice, zane, tare da tsalle, daga wurin kwance, tare da bawo, da dai sauransu.
- Don matsalolin gwiwa, zaku iya yin daddaɗa-ƙafafun kafafu ko sumo deadlift. Kuna iya yin aiki ta bayan cinyoyin cinya da tsokoki a cikin inganci.
- Don iri-iri da kuma kawar da rashin nishaɗi, kalli kujerun kafa ɗaya;
- Idan kuna neman abin da za ku tsuguna tare da shi a gida maimakon yajin aski, gwada dumbbells, ƙyalƙyali, belts masu nauyi, da fanke.
- 'Yan wasan da suka ziyarci gidan motsa jiki waɗanda aka hana su ɗora kwalliya a bayansu ya kamata su kalli na'urar Hackenschmidt. Gaba daya yana taimakawa bayan baya, yana tilasta kafafu yin aiki na musamman.
- Idan kuna mamakin ko zaku iya maye gurbin squats da matsi na ƙafa, za mu amsa eh. Dogaro da matsayin ƙafafu, ɗan wasan na iya jaddada nauyi a kan quadriceps ko gindi, yayin sauƙaƙa aikin baya da rage lalacewa ga gwiwoyi.
- A cikin dakin motsa jiki, yi aiki tare da ƙwanƙwasa ƙafa, tsawo, da injunan haɗuwa. Zasu baku damar jujjuya ayyukanku ba tare da hana ƙafafunku da gindi daga kayan ba.
- Amsa tambayar yadda za a maye gurbin squats da huhu ga yarinya a gida, muna ba da shawarar yin atisayen sace ƙafa, nau'ikan gada iri-iri, tsalle, gudu a wurin ko kuma ta da gwiwoyinku. Don wahalar da aikin, sayi kayan awo ko bandin roba don wasanni.
Ta yaya zaka san lokacin da ya dace don maye gurbin kumburin barbell?
- Da kyau, da farko, saurari jikin ku. Kada ku taɓa yin aiki tuƙuru, ku ba tsoffinku hutu ta hanyar shirya kwanakin azumi. Kalli dabararka da kyau, ba shakka. Koyaya, idan lokacin motsa jiki kuka fara jin zafi a bayanku, haɗin gwiwa na hannu ko ƙafa, ƙananan baya, dakatar da motsa jiki kai tsaye.
- Abu na biyu, kar ka manta cewa kai rayayye ne wanda dole ne ka sami ƙananan raunin ka. Hakki don ɗan lalaci, hutawa, don yin mako guda a kan gado yana wasa Game da kursiyai. Idan ka ji cewa ka gaji da tunani, a kalmar "zaure" sai ka ji haushi ko rauni, ba ka son karatu, ba ka bukata. Yi hutun hayaki. Hutun sati ɗaya shine karami na sharri lokacin da kuka zaɓi tsakaninsa da ƙare aikinku a dakin motsa jiki.
Don haka bari mu takaita duk abubuwan da ke sama. Aikin motsa jiki wanda zai iya maye gurbin barbell babu shi. Irin waɗannan tsugunan sun cika duniya. Koyaya, komai na iya faruwa a rayuwa, musamman galibi masu ɗaukar nauyi, kash, bari ƙoshin lafiyarsu. Saboda haka, suna neman yadda za a maye gurbin harsashi. Kuma madadin ya wanzu, duk da cewa bai cika cika ba. Tare da sha'awar mai ƙarfi, zai iya yiwuwa a maye gurbin ƙwanƙwasa ga waɗanda ba za su iya halartar dakin motsa jiki ba saboda dalilai daban-daban. Abu mafi mahimmanci shine motsawa da sha'awar yin aiki. Kuma koyaushe akwai hanyar fita!
