Karya Na Mata

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

Sakonni ga Karya Na Mata

Motsa jiki na mata na kwance shine ƙananan motsa jiki wanda ke da nisa da farko kuma yana ƙarfafa ƙwanƙwasa, glutes, da ƙananan baya. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutane da ke neman inganta ƙananan ƙarfin jiki da sassauci. Yin wannan motsa jiki akai-akai zai iya haɓaka aikin gabaɗaya a cikin wasanni da ayyukan yau da kullun, inganta ingantaccen matsayi, da rage haɗarin rauni.

Yanayinta: tsammanin nuni a nuni Karya Na Mata

• Lanƙwasa gwiwoyi kuma sanya ƙafafunku a kwance a ƙasa, nisa-kwatanci dabam.
• A hankali ɗaga ƙafa ɗaya kuma a miƙe ta kai tsaye zuwa rufin, ajiye ɗayan ƙafar a ƙasa.
• Tare da sarrafawa, sannu a hankali runtse ƙafar ƙafarka zuwa ƙasa zuwa ƙasa ba tare da taɓa shi ba.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, sannan ku canza zuwa ɗaya ƙafa kuma maimaita matakan iri ɗaya.

Lajin Don yi Karya Na Mata

• Motsi Mai Sarrafa: Lokacin yin Ƙarya Femoral, yana da mahimmanci don kula da ƙungiyoyi masu sarrafawa. Guji motsi ko motsi wanda zai iya haifar da rauni ko rauni. Ɗaga ƙafafunku ta amfani da ƙwanƙwaran ku har sai ƙafafunku suna nunawa zuwa rufi sannan a hankali rage su zuwa ƙasa.
• Cikakkun Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi ta hanyar tsawaita ƙafafunku gabaɗaya a ƙasa kuma ɗaga su sama gwargwadon iko a saman. Wannan zai haɓaka tasirin aikin motsa jiki ta hanyar haɗa dukkan ƙungiyar tsoka.
• Guji Yin lodi: Kuskure ne na kowa don amfani da nauyi mai yawa yayin yin wannan aikin. Fara da nauyi wanda zai baka damar

Karya Na Mata Tambayoyin Masu Nuna

Shi beginners za su iya Karya Na Mata?

Ee, masu farawa zasu iya yin motsa jiki na mata na kwance. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi ko ma babu nauyi kwata-kwata, kuma a mai da hankali kan samun sigar daidai don guje wa rauni. Hakanan yana da mahimmanci don dumama sosai kafin fara motsa jiki. Idan ba ku da tabbacin yadda za ku yi motsa jiki, yana da kyau ku tambayi mai horarwa ko ƙwararrun motsa jiki don shawara.

Me ya sa ya wuce ga Karya Na Mata?

• Ƙafar Ƙafar Ƙafar Tsaye wani bambanci ne, inda kake tsayawa yayin yin motsa jiki, sau da yawa tare da taimakon na'ura.
• Ƙafar Ƙafar Ƙafa wani bambanci ne wanda ya haɗa da kwantawa a ciki a kan na'urar curl kafa da kuma karkatar da ƙafafunku zuwa gindin ku.
• Wani bambance-bambancen shine Layin Hamstring Curl tare da Dumbbell, inda kuke kwance a kan benci kuma ku riƙe dumbbell tsakanin ƙafafunku yayin murɗa ƙafafunku.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwa na Ƙwararren Ƙimar Ƙaƙa na Ƙaƙa na Ƙaƙa na Ƙaƙa na Ƙaƙa na Ƙaƙwal na Ƙaƙwal na Ƙaƙwal na Ƙaƙwal na Ƙaƙa ) na da, inda za ka kwanta a bayanka tare da diddige a kan ƙwallon Swiss kuma ka ɗaga jikinka yayin karkatar da ƙwallon zuwa gare ka.

Me suna da abin da ya sanya ɗaukehawa ga Karya Na Mata?

• Squats: Squats na iya haɓaka fa'idodin Ƙarya Femoral ta hanyar yin aiki da ƙungiyoyin tsoka iri ɗaya, amma ta wata hanya dabam, wanda zai iya taimakawa wajen ci gaban tsoka da ingantaccen daidaituwa.
• Deadlifts: Deadlifts babban motsa jiki ne na motsa jiki ga Liing Femoral saboda suna kai hari ga hamstrings da glutes, kuma suna shiga ƙananan baya, suna haɓaka ƙarfin jiki gaba ɗaya da matsayi.