Lever Horizontal Leg Press

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Kayayyakin kayan aiki

Sakonni ga Lever Horizontal Leg Press

Lever Horizontal Leg Press wani horo ne mai ƙarfi wanda ke kaiwa ga tsokoki a cikin ƙananan jiki, gami da quadriceps, hamstrings, glutes, da calves. Wannan darasi ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin ƙarfin mutum. Yin aiki a cikin wannan motsa jiki ba kawai yana inganta ƙarfin jiki da ƙwayar tsoka ba, amma yana inganta kwanciyar hankali, daidaitawa, kuma zai iya taimakawa wajen yin aiki mafi kyau a sauran wasanni da ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Lever Horizontal Leg Press

• Tabbatar cewa bayanku yayi lebur da wurin zama kuma hannayenku suna kama hannaye a kowane gefe.
• Tura dandali ta amfani da diddige da ƙwallan ƙafafu, cikakkar shimfida ƙafafunku amma ku yi hankali kada ku kulle gwiwoyi.
• Sannu a hankali mayar da dandamali zuwa wurin farawa, durƙusa gwiwoyi da kuma ajiye ƙafafu a kan dandamali.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Lever Horizontal Leg Press

• Motsi masu sarrafawa: Guji kuskuren turawa da sakin nauyi da sauri. Maimakon haka, kula da jinkirin motsi da sarrafawa a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen shigar da tsokoki yadda ya kamata ba amma har ma yana rage haɗarin rauni.
• Cikakkun Motsi: Tabbatar cewa kun shimfiɗa ƙafafunku gaba ɗaya ba tare da kulle gwiwoyinku ba sannan ku dawo da su zuwa kusurwa 90-digiri. Wasu mutane suna yin kuskuren rashin shiga cikin cikakken motsi wanda ke rage tasirin motsa jiki.
• Nauyin Da Ya dace: Fara da nauyi za ku iya ɗagawa cikin nutsuwa don maimaitawa 10 zuwa 12 kuma a hankali ƙara yayin da kuke samun ƙarfi. Guji kuskuren gama gari na ɗaga nauyi da sauri, wanda zai iya

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 ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da taimako don samun mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan lokutan farko don tabbatar da ana yin aikin daidai. Kamar kowane motsa jiki, mutum ya kamata ya saurari jikinsu kuma ya daina idan ya ji wani ciwo.

Me ya sa ya wuce ga Lever Horizontal Leg Press?

• Latsa Ƙafa na 45-Digiri: A cikin wannan bambancin, kuna zaune a cikin madaidaicin wuri kuma ku tura madaidaicin sled daga jikin ku a kusurwa 45-digiri.
• Latsa Ƙafa ɗaya: Wannan bambancin ya haɗa da danna nauyi da ƙafa ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen magance rashin daidaituwa na tsoka.
• Babban Ƙafar Ƙafar Latsa: Wannan bambancin yana hari ga hamstrings da glutes ta hanyar sanya ƙafafu mafi girma a kan farantin ƙafa.
• Ƙafar Ƙafar Maɗaukakiyar Ƙaƙwalwar Tsaya: Ta hanyar haɗa ƙafafunku kusa da kan dandali, wannan bambancin ya shafi cinyoyin waje da glutes.

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

• Lunges: Lunges wani motsa jiki ne wanda ke aiki da quadriceps, hamstrings, da glutes. Ta hanyar buƙatar ma'auni da daidaitawa, lunges na iya taimakawa inganta kwanciyar hankali da dacewa da aiki, haɓaka ƙarfin ƙarfin da aka samu daga Lever Horizontal Leg Press.
• Maraƙi yana ɗagawa: Ɗan maraƙi yana ɗagawa musamman maƙasudin tsokoki na ƙafafu, waɗanda tsokoki ne na biyu da ake amfani da su a cikin Lever Horizontal Leg Press. Ta hanyar ƙarfafa waɗannan tsokoki, zaku iya haɓaka ƙarfin ƙafa gaba ɗaya da kwanciyar hankali, tallafawa tasirin Lever Horizontal Leg Press.