Lankwasa Kafa Kickback

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Lankwasa Kafa Kickback

Kickback ɗin da aka tanada shine ingantaccen motsa jiki na jiki wanda da farko yana nisantar da fastocin da hamstrings. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don dacewa da matakan dacewa daban-daban. Mutane da yawa za su so yin wannan motsa jiki saboda ba wai kawai yana inganta ƙananan ƙarfin jiki da kwanciyar hankali ba amma yana inganta matsayi, daidaito, da kuma wasan kwaikwayo na gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Lankwasa Kafa Kickback

• Tsayawa gwiwar gwiwa a kusurwar digiri 90, ɗaga ƙafar dama zuwa sama har sai cinyar ku ta yi daidai da ƙasa kuma an nuna ƙafarku zuwa rufi.
• Yi amfani da glutes ɗin ku yayin da kuke tura ƙafar ku zuwa rufi, tabbatar da kiyaye kwatangwalo ɗin ku zuwa ƙasa kuma kada ku baka baya.
• Sannu a hankali rage ƙafarka baya zuwa wurin farawa, ajiye gwiwa daga ƙasa don kula da tashin hankali.
• Maimaita motsa jiki don adadin da ake so na maimaitawa, sannan canza zuwa ɗayan kafa.

Lajin Don yi Lankwasa Kafa Kickback

• Motsi masu Sarrafa: Lokacin yin bugun baya, tabbatar da motsawa cikin tsari mai sarrafawa. Ka guji karkatar da ƙafarka ko yin amfani da ƙarfi don ɗaga ta. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na glute don ɗaga ƙafarku. Ta wannan hanyar, kuna niyya ga tsokoki masu dacewa kuma ku hana rauni.
• Guji Yin Arzikin Baya: Kuskure na gama gari da mutane ke yi yayin yin Ƙafar Ƙafar Ƙafar Ƙafar tana murza bayansu. Wannan ba kawai yana rage tasirin motsa jiki ba, amma har ma yana sanya damuwa mara amfani a kan ƙananan baya. Koyaushe kiyaye bayanka a kwance da jigon ku yayin aikin.
• Ka Tsaya Wuyanka: Wani kuskuren da za a guje wa shine kallon sama ko takura wuyanka yayin motsa jiki

Lankwasa Kafa Kickback Tambayoyin Masu Nuna

Shi beginners za su iya Lankwasa Kafa Kickback?

Ee, mafari na iya yin motsa jiki na Bent Leg Kickback. Motsa jiki ne mai sauƙi wanda da farko ke kaiwa ga tsokoki. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don tabbatar da tsari mai kyau don hana rauni. Masu farawa yakamata su fara da nauyi mai sauƙi ko babu nauyi, kuma a hankali suna ƙaruwa yayin da suke samun kwanciyar hankali da ƙarfi. Yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horo lokacin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Lankwasa Kafa Kickback?

• Resistance Band Bent Leg Kickback: Wannan sigar ta ƙunshi ƙungiyar juriya da aka madauki a idon sawun ku don ƙara ƙarin tashin hankali yayin motsa jiki.
• Kickback Leg Leg Lankwasa Nauyi: Wannan bambance-bambancen yana ƙara dumbbell ko nauyin idon sawu zuwa ga yau da kullun, yana ƙara juriya da ƙarfin motsa jiki.
• Kickback na Ƙafar Ƙafar Ƙarfafawa: A cikin wannan sigar, kuna amfani da ƙwallon kwanciyar hankali don tallafawa jikin ku, wanda kuma ya haɗa ainihin ku kuma yana inganta daidaito.
• The Cable Machine Bent Leg Kickback: Wannan bambancin yana amfani da na'urar kebul, yana ba da damar ƙarin sarrafawa da tsayayyen kewayon motsi.

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

• Lunges: Kamar Bent Leg Kickbacks, lunges suna mai da hankali kan glutes, quads, da hamstrings, samar da daidaiton motsa jiki wanda ke taimakawa inganta duka ƙarfi da sassauci a cikin ƙananan jiki.
• Glute Bridge: Wannan motsa jiki yana cike da Bent Leg Kickbacks ta hanyar yin niyya ba kawai ga glutes ba har ma da ƙananan baya da tsokoki na ciki, don haka inganta matsayi mafi kyau da kuma rage haɗarin ciwon baya, wanda zai iya zama da amfani ga masu yin kullun.