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 mai ƙarfi wanda ke kaiwa ga hamstrings, amma kuma yana aiki da maruƙa da glutes, yana haɓaka haɓakar tsoka da ingantaccen daidaito. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane za su so yin wannan motsa jiki don haɓaka ƙananan ƙarfin jiki, inganta wasan motsa jiki, da rage haɗarin raunin ƙafafu.

Yanayinta: tsammanin nuni a nuni Lever Kwance Kafa

• Tabbatar cewa kafafunku sun cika cikakke kuma jikinku yana lebur a kan benci, wannan zai zama matsayin ku na farawa.
• Fara motsa jiki ta hanyar lanƙwasa a gwiwa da karkatar da ƙafafunku sama gwargwadon iko yayin da kuke ajiye sauran jikin ku a tsaye.
• Riƙe matsayi kololuwa na ɗan lokaci, yin kwangilar hamstrings.
• Sannu a hankali rage ƙafafunku zuwa wurin farawa, tabbatar da motsi mai sarrafawa kuma kada ku bar ma'auni kawai ya koma baya. Maimaita aikin don adadin da ake so na maimaitawa.

Lajin Don yi Lever Kwance Kafa

• **Motsi Mai Sarrafawa**: A guji yin gaggawar motsi. Madadin haka, mayar da hankali kan jinkiri, motsin sarrafawa, murɗa ƙafafunku sama sannan ku rage su baya. Wannan yana taimakawa wajen tafiyar da hamstrings yadda ya kamata kuma yana hana haɓakawa daga ɗaukar motsa jiki.
• **A guji hawan jini**:Kada ka kyale kafafun ka su mike gaba daya ko kulle a gwiwoyi lokacin da ka rage nauyi. Wannan kuskuren gama gari na iya sanya damuwa maras buƙata akan haɗin gwiwar gwiwa. Ci gaba da ɗan lanƙwasa a cikin gwiwoyi ko da a kasan motsi.
• ** Shiga Mahimmancin ku ***: Riƙe cikin ku kuma ku shagaltu a duk lokacin motsa jiki. Wannan zai taimaka wajen daidaita jikin ku kuma rage haɗarin ƙananan baya.
• **Mayar da hankali ga Hamstrings ***:

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 a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horo ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da cewa kuna yin shi 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 Kwance Kafa?

• Tsaye Kafa: A cikin wannan bambancin, kuna tsayawa akan ƙafa ɗaya yayin da kuke karkatar da ɗayan zuwa jikin ku ta amfani da injin USB ko band ɗin juriya.
• Kwanciyar Ƙafar Ƙafar Ƙarfafa: Wannan sigar ta ƙunshi kwanciya a bayanku tare da ƙafafunku akan ƙwallon kwanciyar hankali, sannan murƙushe ƙafafunku ta hanyar jawo ƙwallon zuwa jikin ku.
• Slider Leg Curl: Don wannan bambancin, kuna kwanciya a bayanku kuma ku sanya dugadugan ku a kan faifai ko tawul a kan shimfida mai santsi, sannan ku karkata ƙafafunku ta hanyar zamewa dugaduganku zuwa jikinku.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙasar Swiss Raise da Ƙafar Ƙafa: Wannan ya haɗa da kwanciya a bayanka tare da diddige a kan ƙwallon Swiss, ɗaga hips ɗinka da murza ƙafafu ta hanyar jawo kwallon zuwa jikinka.

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

• Deadlifts: Deadlifts kuma suna aiki da hamstrings da glutes, kama da Lever Lying Leg Curl, amma kuma suna shiga ƙananan baya da ainihin, suna ba da gudummawa ga ƙarfin gabaɗaya da kwanciyar hankali.
• Lunges: Lunges wani babban motsa jiki ne wanda ke kai hari ga hamstrings, quads, da glutes, yana ba da cikakkiyar motsa jiki na jiki wanda ya dace da Lever Lying Leg Curl ta hanyar aiki da wadannan tsokoki daga kusurwoyi daban-daban.