Squats yana daya daga cikin shahararrun atisaye masu tasiri, amma ba duk mutane suka san yadda ake yinsu daidai ba.
Don samun tasirin da ya dace daga motsa jiki, kuna buƙatar zaɓar zaɓin motsa jiki wanda ya dace da ku, ku bi dabarun aiwatarwa daidai kuma ku san sau nawa kuke buƙatar yin hakan.
Kuna buƙatar yin squats kowace rana?
Sau nawa kuke buƙatar yin squats ya dogara da takamaiman aikin motsa jiki da kuka zaɓa: babu nauyi, matsakaiciyar nauyi, da kuma babban ƙyalle a kafaɗunku.
Don aikin motsa jiki masu nauyi waɗanda aka yi a cikin ginin jiki don gina tsoka, wasan motsa jiki na yau da kullun ya cancanci mantawa kamar yadda suke buƙatar dogon hutawa. An ba da shawarar a yi ɗumbin nauyi sau 1-2 a mako, ba ƙari.
Idan kun sanyawa kanku wani aiki daban fiye da naɗa famfo, misali, ɗagawa da kuma gyara gindi, ana amfani da squats don wannan ba tare da ɗaukar kaya ba, ko tare da ƙarancin kaya, kuma ana iya yin su yau da kullun. Koyaya, yana da kyau ka rage kanka zuwa motsa jiki guda uku a kowane mako don kar ka fada cikin yanayin matsi.
Idan kuna yin squats kowace rana - menene zai faru?
Aikin ƙungiyoyin tsoka daban-daban
Atswararrun mashahurai suna da kyau sosai saboda suna aiki da ƙungiyoyin tsoka daban-daban. Ainihin, tasirin yana zuwa ƙananan jiki.
Ayyukan motsa jiki daban-daban suna aiki daban-daban akan ƙungiyoyin tsoka daban-daban, amma galibi quadriceps, maraƙi, glutes, baya, abs, da hamstrings suna aiki.
Rage nauyi
Kwancen yau da kullun suna da kyau don dalilai na asarar nauyi. Suna taimakawa wajen hanzarta canzawar jiki, don haka kitse ya fara ƙonawa da sauri kuma ya zama tsoka.
Godiya ga aikin dukkan ƙananan jiki, gindi yana daɗa matse jiki, cikin yana zama lebur.
Matsayi mai kyau
Squats, lokacin da aka gama daidai, ƙarfafa tsokoki na baya, wanda ke da fa'ida sosai ga matsayinku.
Yayin motsa jiki, na baya yana aiki don taimakawa daskarewa, ko kuna motsa jiki tare da ko ba tare da nauyi ba.
Rigakafin raunin wasanni
Bugu da ƙari ga tsokoki, squats na iya taimakawa ƙarfafa jijiyoyin ku da kayan haɗin kai, wanda zai iya taimaka muku ku guji raunin wasanni da yawa, ɓarna da ɓarna.
Sassauci da kwanciyar hankali na gabobin jiki yana ƙaruwa sosai. Don ƙarfafa tsokoki da jijiyoyi, tsararru na gargajiya yana aiki mafi kyau. Loadingaukar kayan aiki yayin aiwatarwar su yana ƙarfafa ƙarfin jiki da haɗin gwiwa.
Sauƙaƙewa da daidaitawa
Saboda rarraba kayan da aka yi a kan gidajen, motsa jiki na yau da kullun yana da tasiri mai tasiri a kan sassaucinsu, yana ƙarfafa su da kuma kawar da ƙwanƙwasa a cikinsu yayin juyawa da lanƙwasa. A lokaci guda, yana da mahimmanci a kula da babban ƙarfin motsi na kwatangwalo yayin yin atisayen.
Yadda ake yin squats daidai?
Ba-load squats
Squats na iya zama kamar motsa jiki ne mai sauƙi a kallon farko, amma don su ba da iyakar tasiri ga jiki, dole ne a yi su daidai.
Da farko, kuna buƙatar zaɓar zaɓin motsa jiki wanda ya dace da takamaiman aikinku kuma yana da tasiri ga ƙungiyoyin tsoka da kuke son horarwa.
Atsunƙwasa a ƙafafu biyu suna amfani da tsokoki na cinya, ƙwanƙwasa yatsu yana ƙarfafa tsokoki ɗan maraƙi, kuma maye gurbin ƙafafun kafa ɗaya mafi kyau don horar da glute.
- Daidaitacciyar dabara ta tsuguno na gargajiya don horas da kwatangwalo da ƙafafun kafa: miƙe tsaye, kiyaye ƙafafunku gwargwadon faɗin kafadunku. Mun sanya hannayenmu a kan bel ko yada su a tarnaƙi. Miƙe bayanku. Muna durƙusa gwiwoyinmu, muna jingina a duk faɗin ƙafafunmu. Za a iya miƙa hannaye gaba na jiki ko riƙe daga bayan kai. Mayar da jiki zuwa ga asalinsa kuma sake maimaita squat.
- Don haɓaka ƙwayoyin maraƙi, ana yin motsa jiki bisa tsari ɗaya, amma ƙarfafawa yayin aiwatarwa ba gaba ɗaya a saman ƙafa ba, amma a kan yatsu kawai.
- Don yin tasiri a cikin cinyoyin cinya, muna yin motsa jiki mai zuwa: sanya ƙafafunmu kafada-faɗi kusa, gwiwoyi ya kamata su duba. Mun shimfiɗa hannayenmu zuwa tarnaƙi, ko riƙe su a kan bel. Muna yin motsa jiki, tsugunawa kamar yadda ya yiwu: ya dogara da irin ƙarfin da tasirin zai kasance.
Yayin aiwatar da kowane irin atisaye, yana da mahimmanci karka lanƙwasa bayanka, don kiyaye shi kai tsaye. Yi ƙoƙari kada ka rage gindi naka ya yi ƙasa kaɗan don kiyaye lalatattun gidajen ka.
Ka tuna cewa squats suna sanya nauyi mai nauyi a kan kashin baya, sabili da haka, ana hana shi takamaiman yanayi idan kuna da rashin lafiya a cikin kashin baya. Hakanan, ba a ba da shawarar motsa jiki don matsalolin gwiwa da haɗin gwiwa ba.
Squats
Lokacin yin ƙarfin horo a cikin ginin jiki, ɗayan manyan motsa jiki shine ƙwanƙolin barbell. Barbell yana ƙaruwa da nauyi a kan tsokoki, wanda ke ba ku damar samun babban sakamako a cikin yin famfunan.
- Matsayin ƙafafu yayin yin atisayen ya kamata ya dace da faɗar kafaɗun, safa ta sa ido ko an ɗan saki ta gefe. Yakamata a riƙe sandar tare da rufaffiyar riko, kuma yakamata hannayen su daidaita daga tsakiya don gujewa rasa daidaituwa.
- Ya kamata a dube ido kadan sama da layin sararin sama don haka wuyansa ya kasance madaidaiciya kuma baya faduwa, don kauce wa ci gaban osteochondrosis da rauni na kashin baya. Babu wani yanayi da yakamata duban ka ya doshi ƙasan lokacin da kake yin ƙarfin squats.
- An fi sanya sandar barbell a kafadu don rarraba kaya yadda ya kamata, amma wasu 'yan wasa sun fi son sanya shi a kan kafadun kafada ko tsakiyar Delta.
- Koma bayanka madaidaiciya, jingina kaɗan kaɗan. Motsi ya zama mai santsi, gwiwoyi bai kamata suyi gaba gaba da ƙafa ba. Ba kamar ɗakunan ajiya na yau da kullun ba, aikin motsa jiki na iya rage ƙwanjinku a ƙasa don mafi ingancin aiki.
Nutsuwa yana taimakawa wajen ƙarfafa tsokoki na jiki, sa yanayinku yayi kyau, kuma zai taimake ku rasa nauyi. Ka tuna cewa squatting tare da ƙarin kaya ba a ba da shawarar kowace rana. Tabbatar yin hutu don ba tsokoki hutu daga aiki mai nauyi.
