Lankwasa Kafa Kickback

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus

Sakonni ga Lankwasa Kafa Kickback

Kickback ɗin da aka tanada shine ingantaccen motsa jiki da farko manufa ga Gluteus Maximus, Taimakawa cikin karfafawa da tayin bettocks. Ya dace da daidaikun mutane a duk matakan motsa jiki, ba buƙatar kayan aiki ba kuma yana ba da sassaucin aiki na kusan ko'ina. Mutane za su so yin wannan motsa jiki don inganta ƙananan ƙarfin jikinsu, inganta yanayin su, da kuma ba da gudummawa ga tsarin motsa jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Lankwasa Kafa Kickback

• Haɗa ainihin ku kuma ɗaga ƙafar damanku, kiyaye gwiwa, har sai cinyar ku ta yi daidai da ƙasa kuma tafin ƙafarku yana fuskantar rufi.
• Matse glutes ɗin ku a saman motsi, sannan a hankali ku rage gwiwa zuwa wurin farawa ba tare da taɓa ƙasa ba.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan ku canza kuma kuyi motsi iri ɗaya tare da ƙafar hagunku.
• Ka tuna ka kiyaye bayanka a mike da sarrafa motsinka a duk lokacin motsa jiki.

Lajin Don yi Lankwasa Kafa Kickback

• Shiga Mahimmancin ku: Shiga cikin ainihin ku yana da mahimmanci ga wannan darasi. Yana ba da kwanciyar hankali, yana taimakawa kula da ma'auni, kuma yana tallafawa ƙananan baya. Mutane da yawa sun manta da yin amfani da ainihin su a lokacin motsa jiki, wanda zai iya haifar da sakamako mara amfani da raunin da ya faru.
• Sarrafa Motsawarku: Ka guji jarabar yin amfani da kuzari ko karkatar da ƙafarka. Maimakon haka, mayar da hankali kan sarrafawa, jinkirin motsi. Wannan zai tabbatar da cewa kuna amfani da glutes don ɗaga ƙafarku, maimakon dogara ga hanzari, wanda zai haifar da sakamako mafi kyau kuma ya hana raunin da ya faru.
• Kiyaye Kwankwason ku: Kuskure na yau da kullun shine juya hips yayin motsa jiki. Yi ƙoƙarin kiyaye hips ɗinku suna fuskantar ƙasa a duk lokacin motsa jiki

Lankwasa Kafa Kickback Tambayoyin Masu Nuna

Shi beginners za su iya Lankwasa Kafa Kickback?

Ee, masu farawa zasu iya yin motsa jiki na Bent Leg Kickback. Motsa jiki ne mai sauƙi kuma mai inganci wanda ke kai hari ga glutes. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa da ƙarfin haske kuma a hankali ƙara haɓaka yayin da ƙarfin ku da jimirinku suka inganta. Har ila yau, nau'i mai dacewa yana da mahimmanci don hana rauni da kuma tabbatar da tasirin motsa jiki. Idan ba ku da tabbacin yadda ake yin wannan motsa jiki, yana iya zama taimako don samun jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Lankwasa Kafa Kickback?

• Kickback na Hydrant na Wuta: A cikin wannan bambancin, kuna ɗaga ƙafar da kuka lanƙwasa zuwa gefe, sannan ku kora ta a baya.
• Madaidaicin Ƙafar Kickback: Anan, maimakon ka lankwashe ƙafarka, sai ka daidaita ta ka ɗaga ta a bayanka.
• Kickback na Resistance Band Kickback: Kuna iya ƙara ƙungiyar juriya a kusa da cinyoyinku ko idon ƙafa don ƙarin ƙalubale a cikin wannan bambancin.
• Kickback mai Nauyi: Wannan bambancin ya haɗa da sanya dumbbell a cikin maƙarƙashiyar gwiwa don ƙarin juriya.

Me suna da abin da ya sanya ɗaukehawa ga Lankwasa Kafa Kickback?

• Lunges: Lunges kuma suna kaiwa ga glutes, hamstrings, da quads, kama da Bent Leg Kickbacks. Suna ƙara wani ɓangare na daidaituwa da daidaitawa, wanda zai iya taimakawa haɓaka fa'idodin da kuke samu daga Kickbacks.
• Glute Bridge: Glute Bridge yana motsa jiki na musamman akan glutes da hamstrings, waɗanda sune tsokoki na farko da aka yi aiki a Bent Leg Kickbacks. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya inganta aikin ku a cikin motsa jiki na Kickback.