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

Sakonni ga Lever Kneeling Lever Lever

Lever Kneeling Leg Curl wani motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafawa da sautin ƙwanƙwasa, yayin da yake shiga cikin glutes da calves. Yana da amfani musamman ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta ƙananan ƙarfin jiki da sassauci. Haɗa wannan motsa jiki a cikin motsa jiki na yau da kullun na iya haɓaka ƙarfin ƙafa gaba ɗaya, inganta saurin gudu, da rage haɗarin raunin ƙafafu.

Yanayinta: tsammanin nuni a nuni Lever Kneeling Lever Lever

• Ci gaba da jikin jikin ku a layi daya zuwa ƙasa, tare da hannayenku a gefen gefe don tallafi da daidaito.
• Fara motsa jiki ta hanyar lanƙwasa ƙafafu zuwa sama, lanƙwasa a gwiwoyi da yin kwangilar ƙwanƙwaran ku.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da jin tashin hankali a cikin hamstrings.
• Sannu a hankali runtse ƙafafu zuwa ƙasa zuwa matsayi na farko, tabbatar da sarrafa motsin ku don haɓaka haɗin tsoka.

Lajin Don yi Lever Kneeling Lever Lever

• Motsi Mai Sarrafa: Guji lilo ko amfani da ƙarfi don ɗaga nauyi. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Maimakon haka, mayar da hankali kan jinkirin motsi mai sarrafawa, matsi hamstrings a saman ɗagawa kuma sannu a hankali rage nauyi baya.
• Nauyin da ya dace: Yin amfani da nauyi mai yawa zai iya haifar da mummunan tsari da kuma yiwuwar rauni. Fara da ƙananan nauyi don tabbatar da cewa za ku iya yin motsa jiki tare da tsari mai kyau. Yayin da ƙarfin ku da fasaha suka inganta, sannu a hankali ƙara nauyi.
• Cikakkun Motsi: Don samun mafi kyawun ƙwaƙƙwaran ƙafar ƙafar Lever, yana da mahimmanci a yi amfani da cikakken kewayon motsi. Wannan yana nufin dagawa

Lever Kneeling Lever Lever Tambayoyin Masu Nuna

Shi beginners za su iya Lever Kneeling Lever Lever?

Ee, masu farawa na iya yin motsa jiki na Lever Kneeling Leg Curl, amma yana da mahimmanci a fara da nauyi mai nauyi kuma a mai da hankali kan tsari don guje wa rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki don tabbatar da tsari daidai. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci don dumama a gaba da kuma shimfiɗawa daga baya.

Me ya sa ya wuce ga Lever Kneeling Lever Lever?

• Kwance Ƙafafun Kwance: A cikin wannan bambancin, kuna kwance akan benci kuma kuna karkatar da ƙafafunku zuwa gindinku don tsayayya.
• Tsayewar Ƙafar Ƙafa: Wannan bambancin ya ƙunshi tsayawa akan ƙafa ɗaya da murɗa ɗayan don tsayayya, yawanci tare da amfani da na'urar USB.
• Ƙafafun Ƙwallon Ƙwallon Ƙasar Swiss: Wannan motsa jiki na jiki ya ƙunshi kwanciya a bayanka tare da diddige a kan ƙwallon Swiss, sa'an nan kuma karkatar da kwallon zuwa jikinka ta hanyar lanƙwasa ƙwanƙarar ka.
• Resistance Band Leg Curl: Wannan bambancin ya haɗa da yin amfani da igiyar juriya da ke daure a idon idonku, kwance akan ciki, da karkatar da ƙafafunku zuwa gindinku don tsayayya da juriyar band ɗin.

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

• Squats na iya haɗawa Lever Kneeling Leg Curls ta hanyar aiki akan ƙungiyoyin tsoka iri ɗaya, wato hamstrings da glutes, amma kuma shiga quads da core, suna samar da mafi ƙarancin motsa jiki na jiki.
• Lunges wani motsa jiki ne mai fa'ida don haɗawa da Lever Kneeling Leg Curls yayin da suke kai hari ga hamstrings da glutes, kama da muryoyin ƙafafu, amma kuma suna kunna sauran tsokoki a cikin ƙananan jiki kamar quads da calves, don haka inganta ƙarfin ƙafar gaba ɗaya da daidaito.