Lever Tsayayyen Kafar Tadawa

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Lever Tsayayyen Kafar Tadawa

Lever Standing Leg Raise shine ƙananan motsa jiki na jiki wanda ke hari da kuma ƙarfafa ƙwanƙwasa hips, quadriceps, da tsokoki na ciki, yayin da kuma inganta daidaito da kwanciyar hankali. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta ƙananan ƙarfin jiki da sassauci. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum don haɓaka aikinsu na motsa jiki, taimakawa wajen rigakafin rauni, ko kuma kawai don kunna ƙafarsu da tsokoki.

Yanayinta: tsammanin nuni a nuni Lever Tsayayyen Kafar Tadawa

• Matsa nauyin ku zuwa ƙafa ɗaya, ajiye shi dan lankwasa don guje wa kulle gwiwa.
• A hankali ɗaga ɗayan ƙafar zuwa gefe kamar yadda za ku iya, kiyaye shi madaidaiciya kuma ba tare da motsa jikin ku ba.
• Riƙe matsayin na ƴan daƙiƙa, tabbatar da an haɗa ainihin ku kuma yanayin ku ya mike.
• Sannu a hankali rage ƙafar ku zuwa wurin farawa, sannan maimaita motsa jiki don adadin maimaitawar da kuke so kafin ku canza zuwa ɗayan ƙafar.

Lajin Don yi Lever Tsayayyen Kafar Tadawa

• **Motsi Mai Sarrafawa**: Guji kuskuren da aka saba yi na karkatar da ƙafar ku don samun ƙarfi. Ya kamata a sarrafa motsi kuma da gangan. Ɗaga ƙafar ku kamar yadda za ku iya yayin kiyaye iko, sannan ku rage shi a hankali. Wannan zai tabbatar da cewa kuna aiki da tsokoki da aka nufa ba tare da haɗarin rauni ba.
• ** Shiga Jigon ku ***: Yayin ɗaga ƙafar ku, tabbatar da shigar da tsokoki na ainihi. Wannan ba wai kawai yana taimakawa wajen kiyaye ma'auni ba har ma yana ƙara ƙarin motsa jiki don abs ɗin ku. Kuskure na yau da kullun shine shakata da ainihin, wanda zai haifar da ƙarancin baya.
• **Ka guji Kulle Tsayewar Kafarka**: Ka ɗan lanƙwasa a tsayen ƙafar ka don gujewa sanya damuwa mai yawa akan gwiwa. Makulle gwiwa na iya haifar da ciwon haɗin gwiwa da kuma yiwuwar haifarwa

Lever Tsayayyen Kafar Tadawa Tambayoyin Masu Nuna

Shi beginners za su iya Lever Tsayayyen Kafar Tadawa?

Ee, mafari za su iya yin aikin Lever Standing Leg Raise. Duk da haka, ya kamata su fara da nauyi mai sauƙi kuma su mayar da hankali kan kiyaye tsari mai kyau don kauce wa duk wani rauni mai yiwuwa. Hakanan ana ba da shawarar samun wanda ke da masaniya game da motsa jiki, kamar mai horar da kai, don kulawa da jagoranci masu farawa.

Me ya sa ya wuce ga Lever Tsayayyen Kafar Tadawa?

• Rear Lever Leg Tadawa: A cikin wannan sigar, kuna tsaye kuna fuskantar injin lever kuma ku ɗaga ƙafar ku a bayan ku, kuna niyya ga tsokoki na glute.
• Lever Tsaye Daya Kafa Daya: Wannan bambancin ya ƙunshi tsayawa akan ƙafa ɗaya da yin amfani da injin lefa don ɗaga ɗayan, ƙalubalantar daidaito da kwanciyar hankali.
• Lever Standing Leg Tadawa tare da karkatarwa: Wannan bambancin yana ƙara jujjuyawa a saman ƙafar ƙafar don haɗa maƙasudi da sauran tsokoki.
• Lever Tsaye Ƙafar Tadawa tare da Nauyin Ƙungiya: Ƙara nauyin ƙafar ƙafar ƙafar ƙafar ƙafar ƙafa yana ƙara ƙalubalen kuma zai iya taimakawa wajen ƙarfafa ƙarfi da jimiri a cikin ƙafafu da ainihin.

Me suna da abin da ya sanya ɗaukehawa ga Lever Tsayayyen Kafar Tadawa?

• Lunges: Lunges kuma suna kaiwa ga glutes da quadriceps, kama da Lever Standing Leg Raise, kuma yana taimakawa haɓaka daidaito da daidaitawa, wanda zai iya haɓaka aiki da fa'idodin Lever Standing Leg Raise.
• Deadlifts: Deadlifts babban madaidaici ne ga Lever Standing Leg Raise yayin da suke kai hari ga hamstrings da ƙananan baya, tsokoki waɗanda ke aiki a kaikaice yayin Lever Standing Leg Raise, don haka tabbatar da daidaiton ƙarfi a cikin ƙananan jiki.