Yadda za a yi squats da dumbbells

Squats da dumbbells da jiki load a kan tsokoki na da kafafu da kuma makamai, gwiwa tendons. Wannan inganta overall daidaituwa na ƙungiyoyi. A hadaddun na wadannan darussan daga yin amfani da sanda ne daban-daban ne kawai a matsayin weighting kafadu. Amma tare da wani barbell motsi iya zama matsera. squat dumbbells - a softer madadin ga yin amfani da kaya masu nauyi. Dumbbells ne mafi sauki bambance-bambancen da fitness ga gina up tsoka a cikin ƙananan jiki. Irin wannan darussan iya yi kusan duk comers, ko da mataki na shirye-shiryen.

squats da dumbbells dabara shafi yin amfani da biyu dumbbells. Za su iya rike a hannuwansu a kasa, a kafadu, ya tashi a lokacin da squat. A bu mai kyau ba to saka da dumbbells a kasa, kuma matakin riko hannun - a kan wani tsayawar ko a benci. Kafin load bukatar ya zama mike, kafafu yada kafada-nisa baya, yatsun dauki a hannunka, soles ba saki daga bene surface. Dauki dumbbells kuma sannu a hankali tanƙwara ka gwiwoyi da wani lebur baya up har cinyoyinsa suna layi daya zuwa bene. Sa'an nan kuma ka bukatar ka daidaita up vigorously. Lokacin da yin wannan aikin wajibi ne a ci gaba da shins tsaye da kuma gwiwoyi - mike, tanƙwara hannuwanku (ko unbend idan dumbbells ne lankwasa makamai). Master wannan dabara, wahalad da motsa jiki zai iya ƙara mawadãta. Dumbbells a saukar da hannuwa iya shãfe ƙasa, kuma a cikin lankwasa makamai - daidaita up. Kamar yarda tearing sheqa kashe bene (sock fadada ta 45 digiri) yayin da aka tura a gwiwa gefe. Halatta a yi kadan ido ramammu jiki.

Squats da dumbbells ne mai girma motsa jiki fi bayan rauni, kazalika da a farko mataki na ci gaba da tsokoki a cikin makamai da kuma kafafu. Zai zama da amfani da kuma wadanda suke neman jefa kashe haddi nauyi.

Deep squats matsa a kan tsokoki na gindi, kugu, cinyoyinsa, da maruƙa. Sun kunshi a rage matsayin da kwatangwalo a kasa kasa matakin layi daya. Lokacin da yin wannan darasi ya kamata a yadu sa kafafu da kuma ƙwazo ƙungiyoyi gurfãne tankwasa a taba tibia a kan raya surface na cinyoyinsa. Bayan 'yan zaman load za a iya karu da yin amfani da biyu dumbbells. Domin iri-iri, za ka iya amfani da wani dumbbell matsakaici mai tsanani, rike shi da daya hannun a tsakiyar. Darussan ake yi a cikin kari na inhalation - squat a lokacin exhalation - straightening.

Front squats ake yi tare da biyu dumbbell kuma barbell a kan kirji. Rod yana da mafi nauyi saboda irin wannan kaya, dole ne ka farko karfafa ciki tsokoki da kuma runtse baya. A lokacin da kafa darussan an sanya kafada-nisa baya, wani dumbbell ko barbell presses tam haye makamai a gaban at kafada matakin. Runs jinkirin squat da lebur baya har kwana tsakanin 'yan maruƙa, da cinyoyinsa, da kuma raya rabo zama karami fiye da 90 digiri. A wannan yanayin, da shugaban da aka gudanar a mike, kuma dunduniyar bata kashe bene. Bayan ƙananan squat batu aka yi tare da kadan hutu da kuma tsoka tashin hankali fitad da babba casing.