Ƙafar Ƙafar Juya

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Gastrocnemius, Soleus

Sakonni ga Ƙafar Ƙafar Juya

Cutar kafa ta Curl Curl shine kyakkyawan motsa jiki wanda da farko yana nada glutrings, amma kuma yana fuskantar glutes da ƙananan baya, inganta ƙarfi, daidaita, da kwanciyar hankali. Ya dace da 'yan wasa da masu sha'awar motsa jiki waɗanda ke neman inganta ƙananan ƙarfin jikinsu da haɓaka wasan motsa jiki. Yin wannan motsa jiki na iya taimakawa wajen rigakafin rauni, inganta saurin gudu, da haɓaka matakan dacewa gabaɗaya, yana mai da shi abin sha'awa ga kowane motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Ƙafar Ƙafar Juya

• Rike hannayen injin don kwanciyar hankali kuma tabbatar da cewa jikin ku yana mike daga kafadu zuwa idon sawunku.
• Tura kafafun ku zuwa saman lever mai santsi ta yin amfani da ƙwanƙwaran ku, ɗaga idon idonku sama kamar yadda zai yiwu yayin kiyaye jikin ku.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da cewa kuna shiga ƙwanƙolin hamstrings da glutes.
• Sannu a hankali runtse ƙafafunku zuwa ƙasa na asali, kiyaye iko don guje wa faɗuwar sauri, kuma maimaita motsa jiki don adadin da kuke so na maimaitawa.

Lajin Don yi Ƙafar Ƙafar Juya

• Form Da Ya dace: Kula da sigar da ta dace yana da mahimmanci ga Inverse Leg Curl. Sanya jikinka daidai akan na'ura tare da gwiwoyi kusa da gefen kushin da ƙafafu a ƙarƙashin kushin ƙafa. Ya kamata jikinka ya kasance madaidaiciya daga gwiwoyi zuwa kafadu. Kuskure na yau da kullun sun haɗa da harba baya ko ɗaga kwatangwalo, duka biyun na iya haifar da rauni ko rauni.
• Sarrafa motsin ku: Ɗaya daga cikin kurakuran gama gari shine yin tsokaci ko amfani da ƙarfi don ɗaga nauyi. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Maimakon haka, mayar da hankali kan motsi mai hankali da sarrafawa, ɗagawa da rage jikin ku ta amfani da tsokoki na hamstring.
• Nauyin Da Ya dace: Fara da ƙaramin nauyi kuma a hankali ƙara

Ƙafar Ƙafar Juya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙafar Ƙafar Juya?

Ee, masu farawa zasu iya yin motsa jiki na Inverse Leg Curl. Duk da haka, yana da mahimmanci a fara da ƙananan nauyi kuma a mai da hankali kan tsari don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum da farko don tabbatar da cewa ana yin aikin daidai. Yayin da ƙarfi da fasaha ke haɓaka, ana iya ƙara nauyi da ƙarfi a hankali.

Me ya sa ya wuce ga Ƙafar Ƙafar Juya?

• Ƙafafun Ƙafa: Wannan sigar tana amfani da fayafai masu yawo ko tawul a saman santsi, inda za ku kwanta a bayanku kuma ku zame ƙafafunku zuwa jikin ku.
• TRX Hamstring Curls: Wannan bambancin yana amfani da mai horar da dakatarwar TRX, inda kuka kwanta a bayanku kuma ku sanya ƙafafunku a cikin madauri, sannan ku karkatar da ƙafafunku zuwa jikin ku.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwa: Wannan motsa jiki yana haɗuwa da hawan hip tare da kullun ƙafa, ta amfani da ƙwallon kwanciyar hankali don ƙarin ƙalubale.
• Banded Hamstring Curl: Wannan bambancin ya ƙunshi ƙungiyar juriya, inda za ku haɗa band ɗin zuwa matsayi mai ƙarfi da madauki a kusa da idon sawun ku, sannan ku murƙushe ƙafafunku da juriya.

Me suna da abin da ya sanya ɗaukehawa ga Ƙafar Ƙafar Juya?

• Squats wani motsa jiki ne wanda ya dace da Ƙaƙwalwar Ƙafafun Inverse. Suna aiki da dukan ƙananan jiki, ciki har da hamstrings, quadriceps, da glutes, wanda zai iya inganta ƙarfin ƙafar ƙafafu da ma'auni, don haka inganta amfanin Inverse Leg Curl.
• Glute Ham Raise shine motsa jiki mai alaƙa da Inverse Leg Curl yayin da yake ware hamstrings da glutes, kama da Inverse Leg Curl, yana taimakawa wajen haɓaka waɗannan tsokoki da haɓaka ƙarfin jiki gaba ɗaya.