Lever Leg Extension

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Kayayyakin kayan aiki

Sakonni ga Lever Leg Extension

Ƙafar Lever Ƙafar Ƙafar Ƙarfafa Ƙarfafa motsa jiki ne da farko wanda ke nufin tsokoki quadriceps a gaban cinyoyin ku. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, waɗanda ke son haɓaka ƙarfin jikin ƙasa, juriyar tsoka, da sautin murya. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke neman haɓaka ayyukansu a wasannin da suka shafi gudu da tsalle, da kuma waɗanda ke son sassaƙa tsokoki na ƙafafu.

Yanayinta: tsammanin nuni a nuni Lever Leg Extension

• Daidaita kushin don ya faɗi a saman ƙananan ƙafarku, kawai sama da ƙafafu; Tabbatar cewa kafafunku sun samar da kusurwa mai digiri 90 tsakanin ƙafar ƙasa da babba.
• Yayin da kuke fitar da numfashi, yi amfani da quadriceps don mika kafafunku zuwa iyakar yayin da kuke kula da sauran jikin a tsaye a kan wurin zama.
• Dakatar da na biyu akan matsayin kwangila kuma a hankali runtse kafafun ku zuwa matsayin farko yayin da kuke numfashi.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Lever Leg Extension

• Motsi Mai Sarrafa: Guji kuskuren amfani da kuzari don ɗaga ma'auni. Maimakon haka, mayar da hankali kan sarrafawa, jinkirin motsi. Ɗaga nauyi ta amfani da quadriceps, riƙe na biyu lokacin da ƙafafu suka cika cikakke, sannan sannu a hankali komawa zuwa wurin farawa. Wannan sarrafawa yana taimakawa wajen shiga tsokoki yadda ya kamata kuma yana rage haɗarin rauni.
• Matsayin Motsi: Kuskuren gama gari ba shine amfani da cikakken kewayon motsi ba. Tabbatar cewa kun shimfiɗa ƙafafunku gaba ɗaya a saman motsi kuma ku rage nauyi har sai kafafunku sun ɗan ɗan ɗan gajeren lanƙwasawa a ƙasa. Wannan yana tabbatar da cewa kuna aiki da quadriceps ta hanyar duk motsin su,

Lever Leg Extension Tambayoyin Masu Nuna

Shi beginners za su iya Lever Leg Extension?

Ee, masu farawa za su iya yin motsa jiki na Lever Leg Extension. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don amfani da motsi da kuma hana rauni. Hakanan ana ba da shawarar samun mai horarwa ko ƙwararren mai zuwa motsa jiki ya nuna muku daidai fom don tabbatar da cewa kuna yin motsa jiki yadda ya kamata. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci a yi dumi tukuna kuma a miƙe daga baya.

Me ya sa ya wuce ga Lever Leg Extension?

• Ƙafar Ƙafar Kwance: Ana yin wannan bambancin yana kwance fuska a kan benci, inda za ku ɗaga ma'aunin nauyi da ke manne zuwa idon sawu ta hanyar mika kafafunku.
• Tsawon Ƙafa ɗaya: Wannan bambancin yana kama da daidaitattun ƙafar ƙafar lefa amma ana yin kafa ɗaya a lokaci guda, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa na tsoka.
• Resistance Band Leg Extension: Maimakon yin amfani da na'ura, wannan bambancin yana amfani da igiyar juriya da aka makala zuwa madaidaicin wuri kuma an nannade shi a idon sawun ku, sannan ku shimfiɗa ƙafafunku a gabanku.
• Cable Leg Extension: Ana yin wannan bambance-bambancen ta amfani da na'ura na USB, inda za ku haɗa kebul ɗin zuwa idon idon ku kuma ku shimfiɗa ƙafarku a kan juriya.

Me suna da abin da ya sanya ɗaukehawa ga Lever Leg Extension?

• Lunges, kamar Lever Leg Extensions, suna aiki da farko a kan quadriceps amma kuma suna shiga hamstrings da glutes, suna samar da ƙarin aikin motsa jiki na jiki.
• Ƙafafun ƙafa wani motsa jiki ne mai fa'ida wanda ke haɓaka Ƙafar Ƙafar Lever, yayin da suke kai hari ga rukunin tsoka na farko - quadriceps - amma kuma suna shiga hamstrings da glutes, suna ba da kusurwa daban-daban na juriya da haɗin tsoka.