Dumbbell Kwance Femoral

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: ƙayan zuba

Sakonni ga Dumbbell Kwance Femoral

Motsa jiki na Dumbbell Lying Femoral motsa jiki ne wanda aka yi niyya wanda da farko yana ƙarfafawa da sautin hamstrings, glutes, da tsokoki na baya. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, da duk wanda ke neman inganta ƙananan ƙarfin jiki da sassauci. Mutane suna haɗa wannan motsa jiki a cikin ayyukansu na yau da kullun yayin da yake haɓaka ma'auni na tsoka, inganta ingantaccen matsayi, da kuma taimakawa wajen aiwatar da ayyukan yau da kullun yadda ya kamata.

Yanayinta: tsammanin nuni a nuni Dumbbell Kwance Femoral

• A hankali rage nauyi a gefen benci ta hanyar lanƙwasa a gwiwa, kiyaye cinyoyin ku a tsaye a duk lokacin motsi.
• Ci gaba da rage nauyin har sai 'yan maruƙanku sun kasance daidai da cinyoyinku, wannan shine farkon ku.
• Yanzu, ɗaga dumbbell ta hanyar ƙaddamar da gwiwoyi da kwatangwalo har sai ƙafafunku sun sake tsawaita.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, koyaushe yana tabbatar da kula da nauyin nauyi da motsi cikin santsi, sarrafawa.

Lajin Don yi Dumbbell Kwance Femoral

• Motsi Mai Sarrafa: Rage dumbbell a hankali a kan kai, har sai hannayen ku na sama sun dace da jikin ku. Ya kamata a sarrafa motsi da santsi. Ka guji yin gaggawar tsari ko yin amfani da hanzari don yin amfani da dumbbell, saboda wannan na iya haifar da rauni kuma ba zai iya kaiwa ga tsokoki da ake nufi ba.
• Kiyaye Matsayin Hannu: Ya kamata hannuwanku su kasance sun ɗan lanƙwasa a gwiwar hannu yayin aikin. Kuskure na yau da kullun shine daidaita hannun gaba ɗaya ko lanƙwasa su da yawa, wanda zai iya sanya damuwa mara amfani akan gwiwar hannu kuma ya kawar da hankali daga tsokar da ake nufi.
• Fasahar Numfashi: Numfashi yayin da kuke runtse dumbbell, kuma ku shaƙa yayin da kuke ɗaga shi.

Dumbbell Kwance Femoral Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Kwance Femoral?

Haka ne, masu farawa zasu iya yin Dumbbell Liing Femoral motsa jiki, amma yana da mahimmanci don farawa da nauyi mai nauyi don tabbatar da tsari mai kyau kuma kauce wa rauni. Wannan atisayen yana hari da ƙwanƙwasa, kuma yana da kyau a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya nuna muku daidai sigar farko. Kamar kowane motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa sama da iyakokin ku. A hankali ƙara nauyi yayin da ƙarfin ku da kwanciyar hankali tare da motsa jiki suka inganta.

Me ya sa ya wuce ga Dumbbell Kwance Femoral?

• Stability Ball Hamstring Curls: Wannan bambancin yana amfani da ƙwallon kwanciyar hankali maimakon ma'auni, yana mai da hankali sosai akan daidaito da ƙarfin asali.
• Resistance Band Hamstring Curl: A cikin wannan bambancin, ana amfani da bandungiyar juriya a maimakon dumbbell, yana ba da damar juriya mai daidaitacce da mafi girman kewayon motsi.
• Na'urar Curl Leg Mai Zaune: Wannan bambancin yana amfani da na'ura don ware tsokoki na hamstring, yana ba da kusurwa daban-daban da tallafi.
• Tsayayye Ƙafa ɗaya Dumbbell Curl: Wannan bambancin ya ƙunshi tsayawa da murɗa ƙafa ɗaya a lokaci guda, wanda zai iya taimakawa wajen inganta daidaito da kuma ƙaddamar da kowace ƙafa ɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Kwance Femoral?

• Lunges: Lunges suna aiki iri ɗaya tsokoki kamar Dumbbell Liing Femoral amma daga wani kusurwa daban, inganta ma'auni na tsoka da kuma hana raunin da ya faru.
• Matattu na Romanian: Wannan wani babban motsa jiki ne wanda kuma ke haɗa glutes da ƙananan baya, don haka haɓaka ƙarfi da fa'idodin kwanciyar hankali da Dumbbell Lying Femoral ke bayarwa.