Kickback kafa daya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Kickback kafa daya

Kickback guda ɗaya ne mai inganci na jiki motsa jiki wanda da farko yakan bunkasa glutes da hamstrings, taimaka wajen ƙarfafa, sautin, da kuma sculpt wadannan wuraren. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don dacewa da ƙarfin mutum da matakan dacewa. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta ƙananan ƙarfin jiki, haɓaka daidaito da kwanciyar hankali, da kuma cimma maƙasudin ma'ana da toned na baya.

Yanayinta: tsammanin nuni a nuni Kickback kafa daya

• Ci gaba da ƙwanƙwasa zuciyar ku da baya madaidaiciya yayin da kuke ɗaga ƙafa ɗaya daga ƙasa, lanƙwasa shi a kusurwa 90-digiri.
• Sannu a hankali ka shura ƙafar da aka ɗaga a baya da sama, ƙara ta cikakke har sai ta yi daidai da jikinka.
• Riƙe wannan matsayi na ɗan lokaci, matsi da glutes a saman motsi.
• Rage ƙafar ku baya zuwa wurin farawa, tabbatar da kula da kulawa kuma kada ku bar gwiwa ya taɓa ƙasa kafin sake maimaita aikin.

Lajin Don yi Kickback kafa daya

• Shiga Mahimmancin ku: Koyaushe aiwatar da jigon ku a duk lokacin motsa jiki. Wannan ba kawai zai taimaka wajen daidaita jikinka ba amma zai kuma kare ƙananan baya daga nau'in da ba dole ba. Kuskure na yau da kullun shine manta da shiga cikin ainihin, wanda zai haifar da ciwon baya ko rauni.
• Motsi Mai Sarrafa: Lokacin da kake kora baya, yi shi a hankali da sarrafawa. Ka guji karkatar da ƙafar ka baya da baya da sauri, saboda wannan na iya dagula maka baya kuma baya yin aiki yadda yakamata.
• Ka Tsaya Wuyanka: Wani kuskuren da aka saba yi shine duba sama yayin da kake aikin motsa jiki, wanda zai iya raunana wuyanka. Maimakon haka, kiyaye wuyanka a cikin tsaka tsaki ta hanyar kallon ƙasa a ƙasa.
• Cikakkun Motsi: Tabbatar da tsawaita ƙafar ku a baya

Kickback kafa daya Tambayoyin Masu Nuna

Shi beginners za su iya Kickback kafa daya?

Ee, masu farawa zasu iya yin motsa jiki na kickback ƙafa ɗaya. Yana da motsa jiki mai sauƙi da tasiri don ƙaddamarwa da ƙarfafa tsokoki na glute. Duk da haka, yana da mahimmanci ga masu farawa su fara da nauyi mai sauƙi ko babu nauyi, kuma a hankali suna karuwa yayin da ƙarfinsu ya inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don hana rauni. Idan ba a tabbatar ba, yana da kyau koyaushe a nemi jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Kickback kafa daya?

• Kickback na Hydrant na Wuta: Wannan sigar kuma tana farawa akan dukkan ƙafafu huɗu, amma maimakon yin harbi kai tsaye, zaku ɗaga ƙafar ku zuwa gefe sannan ku kora baya.
• Kickback na Tsaye: Ana yin wannan bambancin yayin tsaye, ta amfani da bango ko kujera don daidaitawa yayin da kuke korar ƙafa ɗaya baya.
• Kickback mai Nauyi: Wannan sigar ta ƙunshi yin amfani da ma'aunin ƙafar ƙafa ko ƙungiyar juriya don ƙara ƙalubalen yayin yin kickback.
• Kickback na Bench: Wannan bambancin yana buƙatar benci ko mataki, inda za ku sanya hannayenku da gwiwa ɗaya a kan benci, sannan ku kori ɗayan ƙafar baya.

Me suna da abin da ya sanya ɗaukehawa ga Kickback kafa daya?

• Lunges: Kamar ƙafa ɗaya na kickback, lunges suna aiki da glutes, hamstrings, da quads. Har ila yau motsi yana taimakawa wajen inganta daidaituwa da daidaitawa, wanda zai iya inganta tasiri na kullun ƙafa ɗaya.
• Gadar Glute: Wannan motsa jiki kuma yana hari ga glutes da hamstrings, kama da kickback na ƙafa ɗaya. Ta hanyar keɓe waɗannan tsokoki, gadar glute na iya ƙara ƙarfi da kwanciyar hankali a cikin ƙananan jiki, inganta aikin bugun ƙafa ɗaya.