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: Biceps Brachii, Deltoid Anterior, Gastrocnemius, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Popliteus, Sartorius, Triceps Brachii

Sakonni ga Ƙafar Ƙafar Juya

Motar kafa ta Curl Curl shine kyakkyawan motsa jiki wanda da farko yana nada hatsari, mai ba da gudummawa ga ingancin ma'auni, ƙarfi, da sautin tsoka. Ya dace da kowa daga masu sha'awar motsa jiki zuwa ƙwararrun 'yan wasa, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na ƙasa ko gyara daga raunin ƙafa ko baya. Mutane da yawa na iya zaɓar yin wannan motsa jiki don tasirinsa wajen haɓaka haɓakar tsoka, haɓaka wasan motsa jiki, da kuma taimakawa rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Ƙafar Ƙafar Juya

• Tabbatar cewa idon sawu yana a gefen lever ɗin da aka ɗora kuma gwiwoyinku sun ɗan yi nesa da gefen benci.
• Riƙe hannaye akan na'ura don kwanciyar hankali sannan, tare da motsi mai santsi, karkatar da ƙafafunku sama zuwa gindinku, ajiye jigon ku a kan benci.
• Matse hamstrings ɗin ku a saman motsi, sannan sannu a hankali ku runtse ƙafafunku baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku da kuma tsokoki a duk lokacin motsa jiki.

Lajin Don yi Ƙafar Ƙafar Juya

• Sarrafa motsin ku: Guji kuskuren gama gari na amfani da kuzari don ɗaga nauyi. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na hamstring don ɗagawa da rage nauyi a cikin jinkirin motsi mai sarrafawa.
• Ka guje wa wuce gona da iri: Kada ka daidaita kafafun ka a kasan motsi. Wannan na iya sanya damuwa maras buƙata akan haɗin gwiwar gwiwa. Maimakon haka, ci gaba da ɗan lanƙwasa a cikin gwiwoyinku ko da a kasan motsi.
• Shiga Mahimmancin ku: Yayin da karkatacciyar ƙafar ƙafar ƙafa ta farko ta ke hari ga hamstrings, za ku iya samun ƙarin motsa jiki ta hanyar shigar da ainihin ku. Wannan zai iya inganta daidaito da kwanciyar hankali yayin motsa jiki

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, amma yana da mahimmanci a lura cewa yana iya zama ƙalubale sosai saboda yana buƙatar ƙarfin hamstring mai kyau da sarrafa jiki. Ya kamata masu farawa su fara da nauyi mai sauƙi ko ma nauyin jiki kawai, kuma su mai da hankali kan tsari mai kyau don guje wa rauni. Yana iya zama da amfani a sami mai koyarwa ko gogaggen mutum mai taimako ko kulawa da farko. Idan motsa jiki yana da wuyar gaske, akwai motsa jiki mafi sauƙi don gina ƙarfin hamstring kamar daidaitattun ƙafafu na ƙafa ko matattu.

Me ya sa ya wuce ga Ƙafar Ƙafar Juya?

• TRX Hamstring Curls: Yin amfani da mai horar da dakatarwar TRX, kuna kwance a bayanku tare da ƙafafunku a cikin madauri kuma ku karkatar da ƙafafunku zuwa jikin ku.
• Gliding Disc Hamstring Curls: A cikin wannan bambancin, kuna sanya ƙafafunku a kan fayafai masu tsalle yayin da kuke kwance a bayanku kuma ku zame ƙafafunku zuwa jikinku.
• Swiss Ball Hamstring Curls: Daidai da bambancin ƙwallon ƙwallon ƙafa, amma tare da ƙwallon Swiss, wanda ya fi girma kuma yana ba da ƙarin rashin kwanciyar hankali, don haka yana ƙalubalanci ma'auni da ainihin ku.
• Banded Hamstring Curls: Wannan bambance-bambancen yana amfani da bandeji mai juriya da ke haɗe zuwa matsayi mai ƙarfi, inda zaku haɗa sauran ƙarshen band ɗin zuwa idon sawun ku kuma ku karkatar da ƙafafunku zuwa jikinku.

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

• Squats suna da fa'ida yayin da suke aiki akan ƙungiyoyin tsoka iri ɗaya kamar Inverse Leg Curls, gami da quadriceps, hamstrings, da glutes, don haka haɓaka ƙarfin jiki da kwanciyar hankali.
• Har ila yau, Lunges suna haɓaka Ƙaƙwalwar Ƙafafun Ƙafafun yayin da suke aiki a kan hamstrings, glutes, da quads, inganta daidaituwa, daidaitawa, da kuma dacewa da aiki.