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, Sartorius, Soleus

Sakonni ga Lever Kwance Kafa

Lever Liing Leg Curl shine ingantaccen motsa jiki na jiki wanda da farko ke kai hari ga hamstrings, yayin da yake shiga glutes da tsokoki na maraƙi. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, da nufin ƙarfafa ƙananan jikinsu da haɓaka wasan motsa jiki. Yin Lever Kwance Ƙafafun Ƙafa na iya haɓaka sautin tsoka, haɓaka ƙarfi don motsi masu fashewa, da kuma taimakawa wajen rigakafin rauni ta haɓaka daidaitaccen ci gaban tsoka.

Yanayinta: tsammanin nuni a nuni Lever Kwance Kafa

• Sanya ƙafafunku a ƙarƙashin lever ɗin da aka ɗora, tabbatar da lever ɗin ya daidaita da bayan idon sawun ku.
• Riƙe hannayen gefen injin don kwanciyar hankali, ajiye jikin jikin ku a kan benci.
• Fitar da fitar da ƙafafu zuwa sama gwargwadon yiwuwa ba tare da ɗaga ƙafafunku na sama daga kushin ba, kiyaye yatsun ƙafar ƙafar ƙafar ƙafar ƙafar ƙafa kuma motsin ku santsi da sarrafawa.
• Shaka yayin da kuke mayar da ƙafafunku sannu a hankali zuwa wurin farawa, tabbatar da cikakken motsi da kuma guje wa duk wani motsi mai ban tsoro.

Lajin Don yi Lever Kwance Kafa

• Motsi Mai Sarrafa: Lokacin yin aikin, tabbatar da kiyaye motsi mai sarrafawa. Guji yin amfani da kuzari don ɗaga nauyi. Madadin haka, haɗa ƙwanƙarar ƙafarka don karkatar da nauyi sama zuwa ga glutes, dakata a saman, sannan sannu a hankali rage nauyin baya. Wannan zai tabbatar da iyakar ƙwayar tsoka da kuma rage haɗarin rauni.
• Cikakkun Motsi: Tabbatar yin amfani da cikakken kewayon motsi yayin motsa jiki. Wannan yana nufin ƙaddamar da ƙafafunku cikakke a ƙasan motsi da kuma murƙushe nauyin sama kamar yadda zai yiwu. Ka guji yin rabin maimaitawa saboda wannan zai iyakance tasirin aikin.
• Guji Arch

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. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum ya fara kulawa da farko don tabbatar da cewa ana yin aikin daidai. Kamar kowane motsa jiki, idan akwai wani ciwo, ya kamata a dakatar da shi nan da nan.

Me ya sa ya wuce ga Lever Kwance Kafa?

• Tsayewar Ƙafar Ƙafa: Wannan bambancin ya ƙunshi tsayawa akan ƙafa ɗaya da amfani da ɗayan don murƙushe nauyi mai nauyi zuwa jikin ku.
• Kwanciyar Ƙafar Ƙafar Ƙarfafawa: Wannan bambancin ya haɗa da kwanciya a bayanka tare da diddige a kan ƙwallon kwanciyar hankali, sa'an nan kuma karkatar da ƙafafunka zuwa jikinka yayin ɗaga kwatangwalo.
• Dumbbell Leg Curl: Wannan bambancin ya haɗa da kwanciya a cikin ku a kan benci mai lebur tare da dumbbell da ke tsakanin ƙafafunku, sa'an nan kuma karkatar da ƙafafunku zuwa jikin ku.
• Resistance Band Leg Curl: Wannan bambancin ya ƙunshi ɗaure band ɗin juriya a kusa da idon sawu da karkatar da ƙafar ka zuwa jikinka yayin da kake tsaye ko kwance.

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

• Deadlifts: Deadlifts suna haɓaka Lever Liing Leg Curls ta hanyar niyya ga hamstrings da glutes daga wani kusurwa daban, yayin da kuma shiga ƙananan baya da ainihin, wanda zai iya taimakawa wajen inganta ƙarfin gabaɗaya da kwanciyar hankali.
• Lunges: Lunges suna aiki da hamstrings, glutes, da quadriceps, kama da Lever Lying Leg Curls, amma kuma suna ƙalubalanci daidaituwa da daidaituwa, yana sa su zama babban ƙari ga kowane tsarin jiki na yau da kullum.