Ƙarƙashin Ƙaƙwalwar Lever

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Adductor Longus, Adductor Magnus
• Musulunci Masu ɗauke da masu gudummawa: , Gracilis

Sakonni ga Ƙarƙashin Ƙaƙwalwar Lever

The Lever Seated Hip Adduction wani ingantaccen motsa jiki ne wanda da farko ke kaiwa cinyoyin ciki, yana taimakawa wajen ƙarfafawa da sautin waɗannan tsokoki da ake mantawa da su. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, waɗanda ke neman haɓaka ƙarfin ƙananan jikinsu, kwanciyar hankali, da sassauci. Haɗa wannan motsa jiki a cikin ayyukan yau da kullun na iya haɓaka aikin motsa jiki gaba ɗaya da taimako a cikin ayyukan yau da kullun ta hanyar haɓaka daidaito da daidaitawa.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙaƙwalwar Lever

• Zauna a kan na'ura kuma sanya ƙafafunku a ciki na pads, ajiye ƙafafunku a ƙasa.
• Riƙe hannaye a kowane gefen injin don daidaita jikinka na sama.
• A hankali matse cinyoyin ku tare da juriya na injin, ku tsayar da bayanku madaidaiciya kuma ku shiga ciki.
• Sannu a hankali saki kafafun ku zuwa wurin farawa, tabbatar da sarrafa motsi kuma kada ku bari ma'auni ya fadi. Maimaita wannan tsari don adadin maimaitawa da kuke so.

Lajin Don yi Ƙarƙashin Ƙaƙwalwar Lever

• Motsi Mai Sarrafa: Guji yin motsi mai sauri ko karkarwa. Madadin haka, yi aikin a hankali da sarrafawa. Wannan zai sa tsokoki na ku yadda ya kamata kuma ya rage haɗarin damuwa ko cutar da tsokoki.
• Madaidaicin Nauyi: Kada ku yi amfani da nauyi da yawa. Yin amfani da nauyin nauyi mai nauyi zai iya haifar da nau'i mara kyau kuma yana kara haɗarin rauni. Fara da ƙaramin nauyi kuma a hankali ƙara shi yayin da ƙarfin ku ya inganta.
• Cikakkun Motsi: Tabbatar yin amfani da cikakken kewayon motsi yayin motsa jiki. Wannan yana nufin yakamata ku ƙyale ƙafafunku su bazu zuwa nesa kamar yadda zai yiwu kafin a dawo dasu tare. Yin haka zai tabbatar da cewa kana aiki da adductor

Ƙarƙashin Ƙaƙwalwar Lever Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙaƙwalwar Lever?

Haka ne, sabon shiga na iya yin wasan motsa jiki na wasan motsa jiki. Babban motsa jiki ne don kai hari ga tsokoki na cinya na ciki. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi kuma a mai da hankali kan tsari da sarrafawa don guje wa rauni. Hakanan ana ba da shawarar samun mai horarwa ko ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Ƙarƙashin Ƙaƙwalwar Lever?

• Resistance Band Hip Adduction: Wannan sigar tana amfani da bandeji mai juriya da ke daure a idon idon sawu, wanda za a iya yi a gida ko a ko'ina tare da isasshen sarari.
• Tsaye Ƙarar Hip: Ana yin wannan bambancin a tsaye kuma ana iya yin shi tare da ko ba tare da kayan aiki ba kamar ma'aunin ƙafar ƙafa ko maɗaurin juriya.
• Ƙarƙashin Ƙaƙwalwar Kwanta: A cikin wannan bambancin, kuna kwance a gefenku kuma ku ɗaga ƙafar ku sama da nauyi ko ƙara juriya kamar nauyin idon sawu.
• Ƙara Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwa: Ana yin wannan bambancin ta hanyar matsi ƙwallon magani ko wani abu makamancin haka tsakanin gwiwoyinku yayin da kuke zaune ko kwance, wanda ke kaiwa tsokoki na cinya na ciki.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙaƙwalwar Lever?

• Lunges na iya haɗawa Lever Seated Hip Adduction ta hanyar shigar da tsokoki na hip a cikin aiki, matsayi mai ɗaukar nauyi, wanda zai iya inganta daidaituwa da daidaitawa.
• Ayyukan Glute Bridge na iya zama ƙarin fa'ida ga Lever Seated Hip Adduction saboda yana kai hari ga glutes da hamstrings, yana taimakawa wajen haifar da daidaito, ƙananan jiki mai ƙarfi da goyan bayan ƙungiyoyin addu'o'in hip.