Lever Back Extension

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

Sakonni ga Lever Back Extension

The Lever Back Extension wani ƙarfin motsa jiki ne da farko wanda ke niyya ga ƙananan tsokoki na baya, amma kuma yana shiga glutes da hamstrings. Ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ainihin ƙarfinsu, matsayi, da lafiyar baya gabaɗaya. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa wajen hana raunin baya, haɓaka wasan motsa jiki, da haɓaka motsin aiki a rayuwar yau da kullun.

Yanayinta: tsammanin nuni a nuni Lever Back Extension

• Haye hannuwanku akan ƙirjinku ko sanya hannayenku a bayan kan ku, kiyaye madaidaiciyar baya da tsaka tsaki matsayi.
• Sauke jikinka a hankali a hankali zuwa ƙasa ta hanyar lanƙwasa a kugu gwargwadon iyawa, tabbatar da cewa kuna da madaidaiciyar baya.
• Yin amfani da tsokoki na ƙananan baya, ɗaga jikinka na sama sama zuwa sama har sai jikinka ya kasance a cikin madaidaiciyar layi, guje wa duk wani kisa na baya.
• Dakata a saman na daƙiƙa guda, sannan sannu a hankali rage jikin ku zuwa wurin farawa, maimaita motsa jiki don adadin da ake so.

Lajin Don yi Lever Back Extension

• Motsi masu Sarrafa: Lokacin yin tsawaita, tabbatar da cewa kuna tafiya a hankali, sarrafawa. Ka guje wa kuskuren yin amfani da motsi ko motsi don ɗaga jikinka. Wannan zai iya haifar da nau'i mara kyau da kuma yiwuwar rauni.
• Kewayon Motsi: Nufin cikakken kewayon motsi. Rage jikinka na sama zuwa ƙasa gwargwadon yadda zai yiwu, sannan ka ɗaga baya sama har sai jikinka yayi layi da ƙafafu. Guji kuskuren gama gari na rashin yin nisa sosai ta kowane bangare, wanda zai iya iyakance tasirin aikin.
• Kiyaye Wuyanku Tsaka-tsaki: Lokacin yin tsayin lever baya, yana da mahimmanci a kiyaye wuyan ku a cikin tsaka tsaki.

Lever Back Extension Tambayoyin Masu Nuna

Shi beginners za su iya Lever Back Extension?

Ee, masu farawa za su iya yin motsa jiki na Lever Back Extension, amma yana da mahimmanci don farawa da ma'aunin nauyi ko ma babu nauyi kwata-kwata don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da kyau a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya kula da ƴan lokutan farko don tabbatar da an yi aikin daidai. Kamar kowane motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da sauri da sauri. A hankali ƙara nauyi yayin da ƙarfin ku da jimirinku suka inganta.

Me ya sa ya wuce ga Lever Back Extension?

• Wani madadin shine motsa jiki na Supermans, wanda ake yi ta hanyar kwanta a kan ciki da kuma ɗaga hannuwanku da ƙafafu a lokaci guda, yin amfani da ƙananan baya.
• Deadlift kuma shine bambancin Lever Back Extension, yana mai da hankali kan rukunin tsoka iri ɗaya amma ya ƙunshi ƙarin jiki, gami da ƙafafu da baya na sama.
• The Good Morning motsa jiki wani madadin, inda ka tsaya kai tsaye tare da barbell a kan kafadu da kuma lanƙwasa a kugu, rike da baya madaidaiciya.
• A }arshe, Zazzagewar Injin Baya kuma na iya zama madadin, inda za ku zauna akan na'ura tare da kushin nauyi a gaban babban baya kuma ku tura baya, yana faɗaɗa kashin baya.

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

• Hyperextension, wanda aka fi sani da kari na baya, wani motsa jiki ne wanda ya dace da Lever Back Extensions, kamar yadda kuma suke mayar da hankali ga ƙananan tsokoki na baya, amma suna buƙatar kuma don haka inganta daidaituwa da kwanciyar hankali, wanda zai iya inganta aikin gaba ɗaya.
• Har ila yau, motsa jiki na Good Morning yana cike da Lever Back Extensions yayin da yake kaiwa ƙananan baya, glutes, da hamstrings, kama da Lever Back Extensions, amma kuma yana ba da mahimmanci ga motsi na hip, inganta sassauci da motsi a wannan yanki.