Sandbag Bearhug Squat, wanda aka fi sani da berat squat, wani zaɓi ne na aiki zuwa gaban squat. Sun banbanta ta yadda suma sun hada da adadi mai yawa na tsokoki na jiki wadanda ke da alhakin daidaitaccen aikin aikin: deltas, biceps, trapeziums and forearms. Koyaya, yawancin nauyin har yanzu yana kan quadriceps da tsokoki na gluteal.
Motsa jiki ya sami irin wannan suna wanda ba a saba gani ba, saboda takamaiman aikinsa: dole ne dan wasa ya yi tsugunne, ya hada jaka mai nauyi ko jakar yashi a gabansa, wanda yayi daidai da kama beyar na wanda aka yi wa rauni. Amma masu nazarin halittu na motsa jiki sun yi daidai da na gaba, don haka idan baku kasance manyan masu sha'awar su ba, muna ba da shawarar hada kujerun beyar a cikin shirin ku dan fadada tsarin horon.
Fasahar motsa jiki
- Auki jaka ko jakar yashi daga ƙasa ka gyara ta a matakin kirji, kamar ka rungume ta da hannunka. Miƙe bayanka, ka dube idanunka sosai a gabanka, sa ƙafafunka ɗan faɗi fiye da kafaɗunka, ka sanya safa kadan zuwa ga tarnaƙi.
- Kiyaye duwawun ka madaidaici da shakar iska, sauke kanka kasa. Yawan ya kamata ya cika, amma ka tuna cewa a wuri mafi ƙasƙanci jaka kada ta isa bene. Rage kanku ƙasa har sai kun taɓa ƙafafunku da biceps ɗinku, ba tare da zagaya kashin bayanku a jikin sacrum ba. Nauyin nauyi a cikin wannan motsa jikin karami ne, saboda haka babu buƙatar musamman don bel na motsa jiki da bandeji bandeji.
- Ba tare da raunana damuwar ka ba kuma ba tare da canza matsayin jikin ba, ka tsaya a wurin farawa, fitar da rai. Lokacin tashi, gwiwoyi ya kamata su motsa tare da ƙafafun ƙafa, a cikin wani hali kar a kawo su ciki.
Xungiyoyin da ke dauke da squats
| Sandbag pro | Yi jaka 10 a kafaɗa, huhu 10 a kowane ƙafa tare da jaka a kafaɗun, da kuma beyar 10 kujeru tare da jaka. Zagaye 5 ne kawai. |
| Girgije | Yi masu tursasa barbell 15, burpees 20, ja-15, da 20 bearan squats tare da jaka Akwai zagaye 3 gaba ɗaya. |
| Jameson | Yi 10 sumo na ƙarshe, tsalle 10 da tsalle 15 tare da jaka. 4 zagaye a duka. |
