Lever Kwance Kafa

• 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 Kwance Kafa

Lever Liing Leg Curl wani motsa jiki ne na horo mai ƙarfi wanda ke kaiwa ga hamstrings, amma kuma yana aiki da tsokoki na maraƙi da glutes, inganta daidaituwar tsoka, ƙarfi, da jimiri. Ya dace da daidaikun mutane a duk matakan motsa jiki, gami da ƴan wasa da ke neman haɓaka aikinsu ko daidaikun mutane da ke neman ƙara ƙaramar jikinsu. Mutane za su iya zaɓar wannan motsa jiki don tasirinsa a cikin ginin tsoka, rigakafin rauni, da ikonsa na haɓaka ƙarfin ƙasa da kwanciyar hankali gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Lever Kwance Kafa

• Rike jikin jikin ku a kan benci yayin da kuke tsawaita kafafunku kuma ku kama hannayen gefen injin don kwanciyar hankali.
• Exhale kuma sannu a hankali karkatar da ƙafafunku sama gwargwadon yiwuwa ba tare da ɗaga ƙafafunku na sama daga kushin ba. Ya kamata bayanku ya kasance madaidaiciya kuma a tsaye a kowane lokaci.
• Riƙe matsayin da aka kulla na ɗan lokaci yayin da kuke matse ƙwanƙwaran ku.
• Sannu a hankali dawo da kafafunku zuwa matsayin farko yayin da kuke shaka, tabbatar da motsi mai sarrafawa. Wannan yana kammala maimaitawa ɗaya.

Lajin Don yi Lever Kwance Kafa

• **Motsin da ake sarrafawa:** Ka guji jarabar yin amfani da kuzari ko yin motsa jiki da sauri. Ya kamata a yi matakan ɗagawa da ragewa a hankali da sarrafawa. Wannan zai tabbatar da cewa kuna aiki da tsokoki yadda ya kamata kuma kada kuyi haɗari da rauni.
• **Cikakken Matsayin Motsi:** Tabbatar da tsawaita kafafun ka a kasan motsin sannan ka dunkule su sama sama. Wasu mutane suna yin kuskuren rashin shiga cikin cikakken motsi, wanda ya rage tasirin motsa jiki.
• **Kiyaye hips ɗin ku:** Kuskure na yau da kullun shine ɗaga hips daga benci yayin motsa jiki. Wannan na iya sanya damuwa mara amfani a kan ƙananan baya

Lever Kwance Kafa Tambayoyin Masu Nuna

Shi beginners za su iya Lever Kwance Kafa?

Ee, masu farawa zasu iya yin motsa jiki na Lever Liing Leg Curl. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi don guje wa rauni kuma don tabbatar da tsari daidai. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar da farko don tabbatar da cewa kuna yin shi daidai. Kamar kowane motsa jiki, a hankali ƙara nauyi yayin da ƙarfin ku da jimiri suka inganta.

Me ya sa ya wuce ga Lever Kwance Kafa?

• Tsaye Kafa: A cikin wannan bambancin, kuna tsayawa akan ƙafa ɗaya yayin da kuke murɗa ɗayan, kuna mai da hankali kan hamstring ɗaya a lokaci guda.
• Kwanciyar Ƙafar Ƙafar Ƙarfafawa: Wannan bambancin yana amfani da ƙwallon kwanciyar hankali inda kake kwance a bayanka, sanya ƙafafunka a kan ƙwallon, kuma ka karkatar da ƙafafunka zuwa jikinka.
• Resistance Band Leg Curl: Don wannan bambancin, kuna haɗa band ɗin juriya zuwa matsayi mai ƙarfi kuma ku karkatar da ƙafafunku zuwa jikin ku, yana ba da juriya mai daidaitacce.
• Dumbbell Leg Curl: A cikin wannan bambancin, kuna kwance fuska a kan benci kuma kuna murƙushe dumbbell ta amfani da ƙafafunku, yana ba da kalubale ga tsokoki na hamstring.

Me suna da abin da ya sanya ɗaukehawa ga Lever Kwance Kafa?

• Matattu na Romanian suna haɓaka Lever Liing Leg Curls saboda suna mai da hankali kan sarkar baya, musamman ƙwanƙwasa da glutes, waɗanda ke taimakawa wajen haɓaka ƙarfi da sassauci.
• Lunges wani karin motsa jiki ne saboda ba kawai suna kaiwa ƙungiyoyin tsoka iri ɗaya kamar Lever Lying Leg Curls ba, gami da hamstrings da glutes, amma kuma suna haɓaka daidaito da daidaitawa.