Lever Zaune Barka da Safiya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Erector Spinae, Gluteus Maximus

Sakonni ga Lever Zaune Barka da Safiya

The Lever Seated Good Morning motsa jiki ne mai ƙarfi wanda ke kaiwa ga ƙananan baya, glutes, da hamstrings, yana haɓaka ingantaccen matsayi da ƙarfin jiki gabaɗaya. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ci gaba, saboda ana iya daidaita juriya gwargwadon iyawar mutum. Mutane za su so yin wannan motsa jiki yayin da yake taimakawa wajen haɓaka kwanciyar hankali, inganta motsin aiki, da rage haɗarin raunin baya.

Yanayinta: tsammanin nuni a nuni Lever Zaune Barka da Safiya

• Tsaya ƙafafu a ƙasa kuma baya madaidaiciya, tare da hannayenku suna riƙe da hannayen injin don kwanciyar hankali.
• A hankali lankwasa gaba a kugu yayin da kake miƙewa baya da kai sama, har sai jikinka na sama yayi kusan daidai da ƙasa.
• Riƙe wannan matsayi na daƙiƙa guda, jin shimfiɗa a cikin ƙananan baya da hamstrings.
• A hankali komawa zuwa wurin farawa, tabbatar da kiyaye bayanka madaidaiciya a cikin motsi. Maimaita wannan tsari don adadin maimaitawa da kuke so.

Lajin Don yi Lever Zaune Barka da Safiya

• Tsaya Kyau mai Kyau: Tsaya bayanku madaidaiciya kuma jigon ku yana shagaltuwa a duk lokacin motsa jiki. Ka guji zagaye bayanka saboda wannan na iya haifar da rauni. Ya kamata kan ku ya bi layin dabi'a na kashin baya, don haka ku guje wa karkatar da shi sama ko ƙasa da yawa.
• Motsi Mai Sarrafa: Lokacin da kake yin aikin, tabbatar da yin haka a hankali da sarrafawa. Ka guji firgita ko amfani da ƙarfi don ɗaga nauyi. Ya kamata tsokoki su kasance suna yin aikin, ba motsi ba.
• Madaidaicin Matsayin Motsi: Rage jikin jikin ku har sai ya yi daidai da ƙasa, ko kuma gwargwadon yadda zaku iya tafiya cikin nutsuwa. Kada ku tilasta wa kanku yin gaba saboda wannan na iya cutar da bayanku. Lokacin da kuka dawo, ku guji wuce gona da iri

Lever Zaune Barka da Safiya Tambayoyin Masu Nuna

Shi beginners za su iya Lever Zaune Barka da Safiya?

Ee, masu farawa za su iya yin motsa jiki na Lever Seated Good Morning, amma yana da mahimmanci don farawa da nauyi mai sauƙi kuma a mai da hankali kan tsari da sarrafawa don guje wa rauni. Wannan motsa jiki da farko yana hari kan ƙananan baya, ƙwanƙwasa, da glutes. Yana da kyau koyaushe a sami mai horarwa ko gogaggen mai zuwa motsa jiki yana kulawa lokacin da kuke ƙoƙarin sabon motsa jiki a karon farko.

Me ya sa ya wuce ga Lever Zaune Barka da Safiya?

• Barbell Seated Good Morning: Maimakon lefa, kuna amfani da barbell da aka sanya a kan kafadu, rike matsayi da motsi iri ɗaya.
• Resistance Band Seated Good Morning: Wannan bambance-bambancen yana amfani da bandeji mai juriya wanda kuke amintar da kafadu da ƙafafu, yana ba da wani nau'in tashin hankali yayin motsa jiki.
• Kettlebell Seated Good Morning: A cikin wannan sigar, kuna riƙe da kettlebell a matakin ƙirji yayin yin motsin lanƙwasawa iri ɗaya.
• Kwanciyar Jiki Mai Kyau: Wannan bambancin baya buƙatar kayan aiki kwata-kwata, kawai kuna amfani da nauyin jikin ku don yin motsa jiki, yana mai da shi babban zaɓi ga masu farawa ko ga waɗanda ke aiki a gida ba tare da samun damar yin amfani da kayan motsa jiki ba.

Me suna da abin da ya sanya ɗaukehawa ga Lever Zaune Barka da Safiya?

• Deadlift na Romanian ya cika Lever Seated Good Morning ta hanyar mai da hankali kan ƙungiyoyin tsoka iri ɗaya, musamman ƙwanƙwasa da ƙananan baya, inganta sassauƙa da ƙarfi.
• Barbell Squat wani motsa jiki ne mai alaka wanda ya dace da Lever Seated Good Morning, yayin da yake aiki a kan dukkan ƙananan jiki, ciki har da glutes, quadriceps, da hamstrings, inganta ƙarfin gaba ɗaya da daidaito.