Lever Kneeling Lever Lever

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Gastrocnemius, Soleus

Sakonni ga Lever Kneeling Lever Lever

Lever Kneeling Leg Curl wani motsa jiki ne na horo mai ƙarfi wanda ke yin hari musamman ga hamstrings, glutes, da ƙananan tsokoki na baya, haɓaka sautin tsoka da ƙarancin ƙarfin jiki gabaɗaya. Yana da manufa don duka masu farawa da masu ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi don dacewa da matakan dacewa. Motsa jiki yana da amfani ga waɗanda ke neman inganta wasan motsa jiki, tallafawa ƙananan baya, ko haɓaka ƙoƙarin sassaƙawar jikinsu.

Yanayinta: tsammanin nuni a nuni Lever Kneeling Lever Lever

• Ku durƙusa a kan kushin tare da jikinku yana fuskantar ƙasa kuma ku haɗa ƙafafunku a ƙarƙashin kushin lever, tabbatar da cewa kafafunku sun mike sosai.
• Fara motsa jiki ta hanyar lanƙwasa ƙafafu zuwa sama, zuwa ga glutes, yayin da ke ajiye sauran jikin ku a tsaye.
• Riƙe matsayi kololuwa na daƙiƙa guda, kuna matse ƙwanƙwaran ku a saman motsin.
• Sannu a hankali runtse ƙafafunku zuwa wurin farawa, tabbatar da sarrafa motsi kuma ku guje wa duk wani faduwa kwatsam.

Lajin Don yi Lever Kneeling Lever Lever

• Motsi Mai Sarrafa: Lokacin yin aikin, tabbatar da sarrafa motsin ku. Ka guje wa lilo ko yin amfani da kuzari don ɗaga nauyi, saboda wannan na iya rage tasirin motsa jiki da ƙara haɗarin rauni. Maimakon haka, mayar da hankali kan yin amfani da ƙwanƙolin ƙwanƙwasa don murƙushe nauyi sama, sannan a hankali rage shi baya.
• Cikakkun Motsi: Tabbatar cewa kun bi cikakken motsi yayin kowane maimaitawa. Wannan yana nufin tsawaita ƙafafunku gabaɗaya a ƙasan motsi da murɗa su sama gwargwadon yadda zai yiwu a saman. Wannan zai tabbatar da cewa hamstrings ɗinku sun cika aikin yayin aikin.
• Ajiye

Lever Kneeling Lever Lever Tambayoyin Masu Nuna

Shi beginners za su iya Lever Kneeling Lever Lever?

Ee, masu farawa za su iya yin aikin Lever Kneeling Leg Curl. Koyaya, ana ba da shawarar farawa da ma'aunin nauyi kuma a hankali ƙara haɓaka yayin da ƙarfin ku da dabarun ku suka inganta. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen mutum ya jagorance ku don tabbatar da tsari mai kyau da hana rauni. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Lever Kneeling Lever Lever?

• Resistance Band Kneeling Leg Curl: A cikin wannan bambance-bambancen, kuna haɗa band ɗin juriya zuwa abu mai ƙarfi kuma ku maɗa shi kusa da idon sawun ku, sannan ku murɗa ƙafafunku kamar yadda yake a daidaitaccen motsa jiki.
• Cable Kneeling Leg Curl: Wannan bambancin yana amfani da injin kebul don juriya, haɗa kebul ɗin zuwa idon sawu da yin motsi na curling.
• Kwanciyar Ƙwallon Ƙwallon Ƙafa: Wannan bambancin yana amfani da ƙwallon kwanciyar hankali inda za ku durƙusa a ƙasa kuma ku sanya idon ƙafarku a kan ƙwallon, sannan ku murƙushe ƙafafunku, kuna jan kwallon zuwa gare ku.
• Nauyin Nauyin Ƙafar Ƙafar Ƙafa: A cikin wannan bambancin, kuna ɗaure ma'auni a kusa da idon sawun ku kuma ku yi motsi na curling, ƙara juriya da kunna tsokoki na hamstring da ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Lever Kneeling Lever Lever?

• Deadlifts: Deadlift wani motsa jiki ne wanda ke kaiwa hamstrings, da glutes da ƙananan baya. Ta hanyar ƙarfafa waɗannan wurare, za ku iya inganta aikin ku a cikin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙafafun Lever kuma rage haɗarin rauni.
• Lunges: Lunges wani motsa jiki ne na aiki wanda ke kai hari ga quadriceps, hamstrings, da glutes. Tun da ana amfani da waɗannan tsokoki a lokacin Lever Kneeling Leg Curl, lunges na iya taimakawa wajen inganta daidaituwa, daidaitawa, da ƙarfin ku a waɗannan wurare.