Canjin Ƙafar Juya Mai Taimakawa

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

Sakonni ga Canjin Ƙafar Juya Mai Taimakawa

Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Taimakawa Kai Ƙalubalanci ne na motsa jiki na jiki wanda da farko ke kaiwa hamstrings, amma kuma yana ƙarfafa glutes da ƙananan baya. Wannan motsa jiki ya dace da daidaikun mutane a tsaka-tsaki zuwa matakin motsa jiki na ci gaba, suna neman haɓaka ƙarfin ƙafarsu, kwanciyar hankali, da kuma wasan motsa jiki gabaɗaya. Haɗa Ƙaƙwalwar Ƙafafun Ƙafafun Taimakon Kai a cikin aikin ku na yau da kullum na iya taimakawa wajen inganta ma'auni na tsoka, rage haɗarin rauni, da taimako a cikin mafi ƙarfi da ingantaccen motsi a cikin wasanni da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Canjin Ƙafar Juya Mai Taimakawa

• Ku durkusa a kan tabarma kuma ku tsare idon idonku a ƙarƙashin barbell, tabbatar da cewa jikinku yana tsaye kuma gwiwoyinku suna ƙarƙashin kwatangwalo.
• Sannu a hankali rage gangar jikin ku gaba, kiyaye madaidaiciyar layi tun daga gwiwoyinku zuwa kafadu, har sai kun daina sarrafa saukowar ku.
• Yi amfani da hannuwanku don taimaka wa kanku a hankali zuwa wurin farawa, da turawa ƙasa.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kula da sarrafawa da tsari mai kyau a ko'ina.

Lajin Don yi Canjin Ƙafar Juya Mai Taimakawa

• Matsayi mai kyau: Sanya kanka daidai akan injin. Ya kamata gwiwoyinku su kasance kusa da gefen kushin, kuma ƙafafunku ya kamata su kasance daidai da farantin sawun. Ya kamata jikin ku ya kasance cikin layi madaidaiciya daga kan ku zuwa gwiwoyinku. Matsayin da ba daidai ba zai iya haifar da rauni ko rauni.
• Sarrafa motsin ku: Yayin da kuke murƙushe ƙafafunku, tabbatar cewa kuna sarrafa motsi, ba barin nauyi ya sarrafa ku. Kuskure na yau da kullun shine yin amfani da hanzari don ɗaga ƙafafu sama, wanda zai haifar da rauni kuma yana rage tasirin motsa jiki.
• Ci gaba da Mahimmancin Mahimmancin ku: Ci gaba da kasancewa mai mahimmanci a duk lokacin motsa jiki. Wannan zai taimaka wajen daidaita jikinka da kare ƙananan baya. Kuskuren gama gari

Canjin Ƙafar Juya Mai Taimakawa Tambayoyin Masu Nuna

Shi beginners za su iya Canjin Ƙafar Juya Mai Taimakawa?

Ee, masu farawa za su iya yin motsa jiki na Inverse Leg Curl, amma yana da mahimmanci a lura cewa aiki ne mai rikitarwa wanda ke buƙatar ƙarfi da daidaito. Ana ba da shawarar farawa da ƙananan nauyi ko ma babu nauyi kwata-kwata, kuma a hankali ƙara haɓaka yayin da ƙarfi da daidaituwa suka inganta. Kamar kowane motsa jiki, tsari mai dacewa yana da mahimmanci don hana raunin da ya faru. Masu farawa kuma na iya amfana daga taimakon mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Canjin Ƙafar Juya Mai Taimakawa?

• TRX Inverse Leg Curl: A cikin wannan sigar, kuna amfani da mai horar da dakatarwar TRX don yin juzu'in karkatar ƙafar ƙafa, wanda ke ba da damar babban kewayon motsi da ƙara wahala.
• Sliding Disc Inverse Leg Curl: Don wannan bambancin, kuna amfani da fayafai masu zamewa ko tawul a ƙarƙashin ƙafafunku don zame ƙafafunku zuwa jikin ku, shigar da igiyoyin ku ta hanya ta musamman.
• Banded Inverse Leg Curl: A cikin wannan bambancin, ana amfani da bandungiyar juriya don ƙara ƙarin matakin wahala ga motsa jiki, yana ba da tashin hankali akai-akai a cikin motsi.
• Juya Ƙafa ɗaya-Kafa ɗaya: Wannan nau'in motsa jiki ya ƙunshi yin juzu'in karkatar ƙafar kafa ɗaya a lokaci guda, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa a cikin ƙarfi tsakanin ƙafafunku.

Me suna da abin da ya sanya ɗaukehawa ga Canjin Ƙafar Juya Mai Taimakawa?

• Aikin motsa jiki na Glute Bridge ya cika Ƙafar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa da Ƙaƙwalwa, waɗanda su ne tsokoki na farko da aka yi amfani da su a cikin curls, don haka inganta kwanciyar hankali da daidaituwa.
• Da Swiss Ball Hamstring Curl wani haduwar motsa jiki ne ga mai daukakar tsoka cry kamar yadda yake da cigaban kungiyar da ke da kyau a lokacin kafa curl .