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

The Lever Kneeling Leg Curl wani ƙarfin horo ne wanda ke da alaƙa da ƙwanƙwasa, yayin da yake haɗar glutes da tsokoki na maraƙi. Ya dace da daidaikun mutane a duk matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarancin ƙarfin jiki, haɓaka ma'anar tsoka, da haɓaka aikin motsa jiki gabaɗaya. Ta hanyar haɗa wannan motsa jiki a cikin abubuwan yau da kullun, daidaikun mutane na iya haɓaka saurin gudu da ƙarfin tsalle, rigakafin rauni, da haɓaka daidaito da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Lever Kneeling Lever Lever

• Durkusa a kan dandamalin na'urar, sanya hannuwanku kan riƙon hannu don kwanciyar hankali da ƙarfafa cikin ku don kula da madaidaiciyar matsayi.
• Lanƙwasa gwiwoyi a hankali, ja diddige zuwa gindinku ta yin amfani da ƙarfin ƙwanƙarar ƙafarku yayin da jikin ku ya tsaya.
• Riƙe matsayi na daƙiƙa guda lokacin da maruƙanku suke kusa da gindinku, suna matse hamstrings.
• A hankali mayar da ƙafafunku zuwa matsayi na farko, tabbatar da motsi mai sarrafawa don kammala maimaita sau ɗaya na Lever Kneeling Leg Curl.

Lajin Don yi Lever Kneeling Lever Lever

• Motsa jiki masu sarrafawa: Guji motsa jiki. Madadin haka, mayar da hankali kan motsin jinkiri da sarrafawa. Mayar da ƙafafunku sama zuwa gindinku gwargwadon yadda zai yiwu, ku riƙe na ɗan lokaci kaɗan, sannan ku rage su a hankali. Wannan zai tabbatar da iyakar haɗin tsoka da kuma hana damuwa mara amfani akan haɗin gwiwa.
• Kiyaye Hips ɗinku: Kuskure ɗaya na yau da kullun shine ɗaga kwatangwalo daga kushin yayin murƙushewa. Wannan ba kawai yana rage tasirin motsa jiki ba amma har ma yana sanya damuwa mara kyau a kan ƙananan baya. Koyaushe tabbatar hips ɗin ku sun kasance suna hulɗa da kushin a duk lokacin motsa jiki.
• Kar a wuce gona da iri: Ka guji tsawaita kafafun ka gaba daya lokacin da ka rage nauyi. Wannan zai iya haifar da hyperextension da yiwuwar raunin gwiwa.

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. Duk da haka, ya kamata su fara da ma'aunin nauyi kuma su mayar da hankali kan nau'in su don kauce wa rauni. Hakanan ana ba da shawarar samun mai koyarwa ko gogaggen mutum mai kulawa don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Lever Kneeling Lever Lever?

• Kwangilar Kafar Kwance wani bambanci ne wanda ya haɗa da kwanciya akan benci da karkatar da ƙafafunku zuwa gindinku ta amfani da injin lefi.
• Kullin Ƙafar Ƙafar Zama wani bambanci ne inda za ku zauna akan na'ura tare da lefa, kuma ku karkatar da ƙafafunku zuwa jikin ku.
• Ƙafafun Ƙwallon Ƙwallon Ƙasar Swiss madadin wuri ne inda za ku kwanta a bayanku tare da diddige a kan ƙwallon Swiss, sannan ku karkatar da kwallon zuwa jikin ku ta amfani da ƙwanƙwasa.
• Ƙafar Ƙafar Ƙafar Resistance Band wani bambanci ne inda kake kwance akan ciki kuma ka karkatar da ƙafafunka zuwa ga gindin ka ta amfani da bandeji na juriya don ƙarin tashin hankali.

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

• Deadlifts: Wannan darasi kuma yana mai da hankali kan hamstrings da glutes, kama da Lever Kneeling Leg Curls. Yana haɓaka ƙarfi da kwanciyar hankali na waɗannan tsokoki, wanda zai iya haɓaka aiki da sakamakon murƙushe ƙafarku.
• Lunges: Lunges wani kyakkyawan aikin motsa jiki ne yayin da suke kaiwa ga hamstrings, quads, da glutes. Suna ƙara iri-iri a cikin ayyukan motsa jiki na yau da kullun kuma suna taimakawa haɓaka daidaito da daidaituwa, wanda zai iya zama fa'ida don aiwatar da Lever Kneeling Leg Curls yadda ya kamata.