Lever Horizontal Leg Press

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Lever Horizontal Leg Press

Lever Horizontal Leg Press wani horo ne mai ƙarfi wanda ke kaiwa ga quadriceps, hamstrings, da glutes, yayin da yake shiga cikin maraƙi da ƙananan baya. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, saboda juriya mai daidaitacce. Mutane za su so yin wannan motsa jiki yayin da yake inganta ƙananan ƙarfin jiki, haɓaka ma'anar tsoka, da kuma taimakawa wajen inganta aikin motsa jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Lever Horizontal Leg Press

• Daidaita nauyi zuwa matakin da ya dace don dacewa da ƙarfin ku, tabbatar da fara haske idan kun kasance mafari don hana rauni.
• Tura farantin ƙafar tafi da ƙafa ta amfani da diddige da ƙwallan ƙafafu, ƙara ƙafafu gaba ɗaya amma kauce wa kulle gwiwoyi.
• Sannu a hankali mayar da farantin ƙafar zuwa jikinka ta hanyar lanƙwasa gwiwoyi, tabbatar da kiyaye ƙafafu a kan farantin ƙafa a duk lokacin motsi.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kula da ƙungiyoyi masu sarrafawa da tsari mai kyau a ko'ina.

Lajin Don yi Lever Horizontal Leg Press

• Sarrafa motsinku: Lokacin yin motsa jiki, kar a bar ma'aunin nauyi ya sarrafa motsinku. Tura nauyin sama a cikin tsari mai sarrafawa kuma rage shi baya a hankali. Ka guje wa barin nauyin ya ragu, saboda wannan zai iya haifar da raunuka kuma yana rage tasirin motsa jiki.
• Kada Ku Kulle Gwiwoyinku: Ɗaya daga cikin kura-kurai na yau da kullum yayin yin Lever Horizontal Leg Press shine kulle gwiwoyi a saman motsi. Wannan yana sanya damuwa maras buƙata akan haɗin gwiwa kuma yana iya haifar da rauni. Maimakon haka, ci gaba da ɗan lanƙwasa a gwiwoyinku ko da a saman motsi.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar da cewa kuna amfani da cikakken kewayon motsi. Wannan yana nufin ragewa

Lever Horizontal Leg Press Tambayoyin Masu Nuna

Shi beginners za su iya Lever Horizontal Leg Press?

Ee, masu farawa zasu iya yin aikin Lever Horizontal Leg Press. Koyaya, yana da mahimmanci don farawa da ƙananan nauyi kuma a hankali ƙara yayin da suke samun ƙarfi. Hakanan yana da mahimmanci don koyon daidai tsari da dabara don guje wa rauni. Sau da yawa ana ba da shawarar cewa masu farawa su fara da mai horarwa na sirri ko ƙwararrun ƙwararru waɗanda zasu iya ba da jagora da lura da ci gaban su.

Me ya sa ya wuce ga Lever Horizontal Leg Press?

• Ƙafar Ƙafa na 45-Degree shine wani bambance-bambancen inda kake tura nauyin a kusurwar digiri 45, wanda zai iya ƙaddamar da tsokoki daban-daban a cikin kafafu da glutes.
• The Single Leg Press wani bambanci ne na lever kwance kafa latsa, inda ka tura nauyi ta amfani da kafa daya a lokaci guda, wanda zai iya taimaka inganta daidaito da kuma ware kowace kafa.
• Injin Hack Squat shine wani madadin, inda kuke tura nauyi zuwa sama maimakon gaba, kuna niyya ga quadriceps.
• Sled Push wani nau'in motsa jiki ne na aiki na latsa kafa, inda kake tura sled mai nauyi tare da ƙasa, yana aiki da dukan ƙananan jiki da ainihin.

Me suna da abin da ya sanya ɗaukehawa ga Lever Horizontal Leg Press?

• Har ila yau, Lunges suna haɓaka Lever Horizontal Leg Press kamar yadda suke buƙatar irin wannan kafa da ƙarfin zuciya, haɓaka kwanciyar hankali, daidaito, da daidaitawa yayin da suke shiga ƙananan tsokoki iri ɗaya.
• Ƙunƙarar ɗan maraƙi yana da kyau ga Lever Horizontal Leg Press yayin da suke kaiwa ƙananan tsokoki na ƙafafu, musamman ma maruƙa, waɗanda galibi suna aiki don kwanciyar hankali yayin latsa kafa, don haka suna ba da cikakkiyar motsa jiki na jiki.