Squats na kowane iri

Squats suna samun mahimmanci a duniyar dacewa, yawancin mata sune waɗanda suke ƙara abubuwan da suke yi a cikin motsa jiki wasu fiye da sauran jerin squats. Mun sami nau'ikan da halaye daban-daban don aiwatar da su cikin manufa siffar da cikakke adadi.

Ofayan mafi kyawun motsa jiki don magance ƙananan jiki, ƙafafu da gindi zai zama cikakke tare da ɗan juriya da sha'awar cimma burin da aka sanya.

Squats suna da sauƙin aiwatarwa, basa buƙatar babban shiri na jiki kodayake suna buƙatar ɗan juriya, kodayake an samu wannan da lokaci da daidaito tare da motsa jiki. A karo na farko da kuka fuskance su, jikinku zai dace da damarku kuma za ku ci gaba.

Nau'in tsugune

Baya squats

Waɗannan kujerun suna ƙara ƙarin nauyi, nauyin ƙugu yana kan bayanku. Da zarar ka ƙware da gargajiya squat Wannan na iya ba ku sakamako mai kyau.

Abinda yakamata shine a kara dan nauyi kadan saboda kokarin yana taimakawa tare da asarar adadin kuzari, motsi ya zama mara kyau. Riƙe sandar a bayanku kuma ku tsugunna ƙasa zuwa kwana 90 na kusurwa. Komawa zuwa wurin farawa kuma maimaita motsi a cikin jerin 15 zuwa 20 maimaitas.

Gaban gaba

Ana yin sa kamar tsintsiyar gargajiya amma an ƙara ƙarin nauyi, ko dai tare da dumbbell ko ƙwallon magani. An rarraba nauyi kuma an mai da hankali akan gaban jiki don ƙara ƙarfi.

Don aiwatar da motsi, ana ɗaukar matsayi iri ɗaya kamar na baya, amma a wannan lokacin muna riƙe ƙwallo ko nauyi tare da ɗaga gwiwar hannu da mike tsaye. Yi hankali tare da lanƙwasa kafadu domin yana iya haifar da wani tashin hankali.

Squat yana ɗaga hannu

Wannan rukunin ya kunshi madaidaicin hannu. Ana aiki da wasu jerin tsokoki, ciki, ƙyalli na waje da na ciki, tsokoki masu juyawa da ƙananan baya.

Za mu buƙaci dumbbells biyu ko barbell. Ptaukaka matsayin matsuguni na al'ada amma zamu daga nauyi a saman kawunan mu yayin da muke hankali hawa sama da sauka.

Tsalle tsugunne

A cikin wannan atisayen muna haɗa tsalle. Mafi kyau ga ƙona karin adadin kuzari tunda an kara motsi aerobic. Wearin nauyi ba lallai ba ne, ana yin tsaka-tsakin gargajiya amma idan kun gama ɗaga jikin kuma, an yi tsalle kaɗan. Dole ne mu sami gwiwoyinmu don tsalle zuwa guji rauni.

Squungiyoyin Falo

An gabatar da matakan ne a cikin rukunin rukunin ƙungiyoyin tun lokacin da aka yi irin wannan motsi amma ɗayan ƙafafun biyu na gaba yayin tafiyar ƙasa. Bai kamata gwiwa ya taɓa ƙasa ba, an gayyace shi don komawa matsayin farawa. Dole ne a yi Sau 15 tare da kowace kafa.

Zuwa wannan aikin, zaku iya kara karfi idan mun rike dumbbells da hannayenmu.

Sake dawowa squats

Wannan nau'in tsugunno cikakke ne don amfani da gangarowar motsi, da zarar jikinku ya kai digiri 90 kafin sake tayar da akwatin, sai ya faɗi tare da taimakon gwiwoyi kuma ya tashi a hankali zuwa wurin farawa. Ze iya billa kamar sau da yawa kamar yadda kuke so don cimma babbar gajiya ta jiki da ƙone calorie.

Bango squats

Har ila yau ana kiranta isometric squats, Guy wanda ke aiki da yankin quadriceps more. Don aiwatar dasu daidai dole ne mu tallafawa bayanmu daidai akan bango yayin da muke da jujjuyawar ƙafa da gwiwoyi.

Manufa ita ce yin kusurwa da yawa tare da gwiwa a cikin jeri iri ɗaya, wato, tsaya a matsayin digiri 90 na dakika 30, sakan 20 a digiri 120, duk gwargwadon ikonka.

Squats suna da kyau sosai, samun gindi mai ƙarfi shine tsari na yini kuma ɗayan hanyoyin mafi kyau don cimma abin ɓatanci yana tare dasu, kar kuyi kasala kuma a zaman motsa jiki na gaba aƙalla kuyi jerin nau'in squat cewa ka fi so. Dukkansu cikakke ne don cimma burin ku na zahiri.

Haɗa waɗannan ayyukan motsa jiki tare da daidaitaccen abinci ba tare da wadataccen mai da abinci mai cutarwa ba kuma a cikin makonni biyu za ku lura da ƙari sosai haske kuma cike da kuzari.