Lever Back Extension

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Erector Spinae

Sakonni ga Lever Back Extension

The Lever Back Extension wani ƙarfin horo ne na horo da farko wanda ke niyya ga ƙananan baya, amma kuma yana shiga glutes da hamstrings. Yana da kyakkyawan motsa jiki ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman inganta yanayin su, rage ciwon baya, ko haɓaka ƙarfin baya da kwanciyar hankali gabaɗaya. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa haɓaka sassauci, haɓaka ƙarfin asali, da tallafawa mafi kyawun aiki a cikin wasanni daban-daban da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Lever Back Extension

• Ka riƙe hannayen injin ɗin da aminci kuma ka riƙe bayanka madaidaiciya yayin da kake karkata gaba, lanƙwasa a kugu gwargwadon iyawa ba tare da zagaye bayanka ba.
• Fara motsa jiki ta hanyar ɗaga jikinka ta amfani da tsokoki na baya na baya, har sai jikinka ya samar da madaidaiciyar layi.
• Dakata na ɗan lokaci a saman motsin, tabbatar da cewa ba ku wuce gona da iri ko kirfa baya ba.
• Sannu a hankali rage jikin ku zuwa wurin farawa, kiyaye iko a cikin motsi, kuma maimaita motsa jiki don adadin maimaitawar da kuke so.

Lajin Don yi Lever Back Extension

• **Kiyaye sarrafawa:** Lokacin yin motsa jiki, yana da mahimmanci don sarrafa motsin ku. Ka guji kuskuren gama gari na amfani da kuzari don ɗaga jikinka sama. Madadin haka, tabbatar da motsin ku yana jinkiri da sarrafawa, duka akan hanya sama da ƙasa.
• **Kiyaye Bayanka Madaidaici:** A duk lokacin motsa jiki, kiyaye bayanka a mike kuma ka nisanci lika shi da yawa. Yin baka na baya na iya sanya damuwa mara amfani a kan kasan baya, wanda zai iya haifar da rauni.
• **Yi amfani da Glutes da Hamstrings:** Yayin da tsawo na baya shine farkon motsa jiki na baya, ya kamata ku kuma kasance mai shiga cikin glutes da hamstrings. Kuskure na gama gari shine dogaro kawai ga tsokoki na baya don yin aiki

Lever Back Extension Tambayoyin Masu Nuna

Shi beginners za su iya Lever Back Extension?

Ee, masu farawa zasu iya yin aikin Lever Back Extension. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Wannan motsa jiki da farko yana kaiwa ga ƙananan tsokoki na baya, amma kuma yana aiki da glutes da hamstrings. Yana da kyau koyaushe ga masu farawa su sami mai horarwa ko ƙwararrun masu zuwa motsa jiki su kula da fom ɗin su lokacin farawa da sabbin motsa jiki.

Me ya sa ya wuce ga Lever Back Extension?

• Ƙwallon Ƙwallon Ƙwallon Ƙasar Swiss yana buƙatar ka shimfiɗa jikinka a kan ƙwallon kwanciyar hankali tare da kafa ƙafafu, sa'an nan kuma ɗaga ka runtse jikinka na sama.
• Tsaya Baya ya ƙunshi tsaye tsaye, ɗora hannuwanku a kan ƙananan baya, da lankwasawa a baya.
• Ana yin Extension na Seated Baya akan na'ura a dakin motsa jiki, inda kake zaune kuma ka tura jikinka na sama baya da juriya.
• Reverse Hyperextension shine bambancin ci gaba inda kuka kwanta fuska a kan benci ko ƙwallon kwanciyar hankali, kuma ku ɗaga ƙafafunku sama da baya.

Me suna da abin da ya sanya ɗaukehawa ga Lever Back Extension?

• Motsa jiki na Superman ya dace da Lever Back Extensions ta hanyar ƙaddamar da ƙungiyoyin tsoka iri ɗaya, da farko ƙananan baya, amma kuma yana shiga glutes da hamstrings, yana taimakawa wajen inganta matsayi da rage haɗarin raunin baya.
• Planks suna da matukar dacewa ga Lever Back Extensions saboda yayin da suke ƙarfafa ainihin asali, suna kuma shiga ƙananan tsokoki na baya, suna inganta daidaitaccen motsa jiki, cikakken ƙarfin jiki.