Lever Kwance Kafa Biyu-Daya Daya

• 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 Kwance Kafa Biyu-Daya Daya

Lever Kwance Kafa Biyu-Daya Daya motsa jiki ne mai ƙarfi wanda ke da fifikon hamstrings, glutes, da tsokoki na baya. Wannan motsa jiki yana da amfani ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman ƙara ƙarfin jikinsu da kwanciyar hankali. Ta hanyar haɗa Lever Liing Biyu-Daya Curl Curl a cikin aikin motsa jiki na yau da kullun, daidaikun mutane na iya haɓaka sautin tsoka, haɓaka daidaito, da haɓaka aikinsu na motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Lever Kwance Kafa Biyu-Daya Daya

• Tsayar da jikin jikin ku a kan benci, tabbatar da tsawaita kafafunku kuma ku kama hannayen gefen injin don kwanciyar hankali.
• Fitar da fitar da ƙafafu har zuwa sama ba tare da ɗaga ƙafafu na sama ba daga kushin, ajiye sauran jikinka a tsaye.
• Riƙe matsayin da aka kulla na daƙiƙa guda yayin da kuke matse hamstrings.
• Shaka kuma sannu a hankali dawo da kafafunku zuwa matsayin farko, tabbatar da motsi mai sarrafawa. Maimaita tsari don adadin maimaitawa da ake so.

Lajin Don yi Lever Kwance Kafa Biyu-Daya Daya

• Sarrafa motsin ku: Lokacin yin Lever Kwance Kafa Biyu-Daya, tabbatar cewa kuna sarrafa motsinku. Ka guji yin amfani da ƙarfi don ɗaga ma'aunin nauyi, saboda wannan na iya haifar da sigar da ba ta dace ba da kuma yuwuwar rauni. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na hamstring don cire lefa sama da sarrafa shi a kan hanyar ƙasa.
• Guji Ƙunƙwasawa: Kuskure ɗaya na yau da kullun don gujewa shine haɓaka gwiwoyi. Wannan na iya faruwa idan kuna ƙoƙarin ɗaga nauyi da yawa ko kuma idan ba ku sarrafa motsinku ba. Don guje wa wannan, tabbatar da nauyin da kuke ɗagawa yana iya sarrafawa kuma ba ku tilasta motsi ba.
• Shiga Mahimmancin ku: Yin amfani da ainihin ku yayin wannan motsa jiki na iya taimakawa wajen kiyaye tsari da kwanciyar hankali

Lever Kwance Kafa Biyu-Daya Daya Tambayoyin Masu Nuna

Shi beginners za su iya Lever Kwance Kafa Biyu-Daya Daya?

Ee, masu farawa za su iya yin aikin Lever Liing Biyu-Daya Ƙafar Curl 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 horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan yunƙurin farko don tabbatar da ana yin aikin daidai. Kamar kullum, masu farawa ya kamata su saurari jikinsu kuma su daina idan sun ji wani rashin jin daɗi ko ciwo.

Me ya sa ya wuce ga Lever Kwance Kafa Biyu-Daya Daya?

• Ƙafar Ƙafar Tsaye: A cikin wannan bambancin, kuna tsayawa akan ƙafa ɗaya yayin da kuke murƙushe ɗayan don tsayayya, ta amfani da na'urar USB ko band juriya.
• Kwanciyar kwanciyar hankali ball Hamstring curl: Wannan bambance-bambancen ya ƙunshi kwance a bayanku tare da ƙafafunku akan ƙwallon zuciya, to, ku magance kwallon zuwa jikin ku ta amfani da kafafu.
• Dumbbell Leg Curl: Wannan bambancin ya haɗa da kwanciya a kan ciki a kan benci mai lebur, tare da dumbbell da ke tsakanin ƙafafunku, da kuma karkatar da ƙafafunku zuwa jikin ku.
• Ƙafar Ƙafar Ƙafar Resistance: A cikin wannan bambancin, kuna haɗa bandeji mai juriya zuwa matsayi sannan kuma zuwa idon idon ku, kuma ku karkatar da ƙafarku zuwa jikinku yayin da kuke tsaye.

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

• Glute Bridges kuma na iya haɗawa Lever Kwance Kafa Biyu-Daya Daya yayin da suke mai da hankali kan glutes da hamstrings, kama da murƙushe ƙafafu, amma daga wani kusurwa daban, don haka haɓaka daidaitaccen ci gaban tsoka.
• Squats na iya zama kyakkyawan ƙari ga Lever Liing Biyu-Daya Ƙafafun Ƙafafun ƙafa yayin da suke aiki da dukan jikin ƙananan jiki, ciki har da quadriceps, hamstrings, da glutes, inganta ƙarfin ƙafar ƙafa da ma'auni, wanda zai iya inganta tasiri na ƙafar ƙafa.