Lever Zauren Ƙafar Ƙafa

• 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

Sakonni ga Lever Zauren Ƙafar Ƙafa

Lever Seated Leg Curl horo ne mai ƙarfi wanda ke da alhakin hamstrings, amma kuma yana aiki da maruƙa da glutes, yana haɓaka ƙarfin ƙananan jiki da daidaituwa. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya daidaita juriya don dacewa da iyawar mutum. Mutane za su iya zaɓar wannan motsa jiki don inganta ma'anar tsokar ƙafarsu, haɓaka wasan motsa jiki, ko taimako wajen rigakafin rauni da gyarawa.

Yanayinta: tsammanin nuni a nuni Lever Zauren Ƙafar Ƙafa

• Zauna kan na'ura tare da shimfiɗar bayanku a kan kushin, kiyaye kushin cinya a cinyoyinku, sama da gwiwoyi, sannan ku kama hannun gefen don kwanciyar hankali.
• Tare da yatsun yatsun ku suna nuna gaba, fitar da numfashi da kuma karkatar da kafafunku har zuwa sama ba tare da ɗaga kafafu na sama daga kushin ba, ja kushin lever zuwa bayan cinyoyinku.
• Riƙe matsayin kwangila na ɗan lokaci, tabbatar da cewa tsokoki na hamstring sun cika aiki.
• Inhale kuma sannu a hankali komawa wurin farawa, tabbatar da motsi mai sarrafawa don hana lefa daga faduwa ba zato ba tsammani kuma haifar da rauni. Maimaita adadin maimaitawa da ake so.

Lajin Don yi Lever Zauren Ƙafar Ƙafa

• Motsi Mai Sarrafawa: Guji jarabawar yin amfani da kuzari ko yin motsa jiki da sauri. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Wannan zai taimaka wajen tabbatar da cewa tsokoki suna yin aikin, maimakon dogaro da hanzari.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar da cewa kuna amfani da cikakken kewayon motsi. Wannan yana nufin ƙaddamar da ƙafafunku cikakke a ƙasan motsi da kuma murƙushe su har ya yiwu a saman. Ka guji yin juzu'i saboda ba za su ba ka cikakkiyar fa'idar motsa jiki ba.
• Ka guji yin lodi: Duk da yake yana iya zama abin sha'awa don ƙara nauyi mai yawa, yana da mahimmanci a yi amfani da nauyin da zai ba ku damar.

Lever Zauren Ƙafar Ƙafa Tambayoyin Masu Nuna

Shi beginners za su iya Lever Zauren Ƙafar Ƙafa?

Ee, tabbas masu farawa za su iya yin aikin Lever Seated Leg Curl. Duk da haka, yana da mahimmanci don farawa da nauyin nauyi don tabbatar da tsari mai kyau da kuma hana 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. Wannan motsa jiki yana da kyau don ƙaddamar da hamstrings.

Me ya sa ya wuce ga Lever Zauren Ƙafar Ƙafa?

• Tsaye Kafa: A cikin wannan bambancin, kuna tsayawa kuna karkatar da ƙafa ɗaya a lokaci ɗaya zuwa gindinku ta amfani da injin murɗa ƙafafu a tsaye.
• Dumbbell Leg Curl: Ana yin wannan bambancin ta hanyar kwantawa a ciki a kan benci mai lebur da murza dumbbell da ke tsakanin ƙafafunku.
• Kwanciyar Ƙafar Ƙafar Ƙarfafa: Ana yin wannan bambancin ta hanyar kwanciya a bayanka tare da diddige a kan ƙwallon kwanciyar hankali, sa'an nan kuma karkatar da kwallon zuwa gindin ka ta hanyar lanƙwasa gwiwoyi.
• Resistance Band Leg Curl: Ana yin wannan bambancin ta hanyar haɗa bandejin juriya a kusa da idon sawu da karkatar da ƙafar ku zuwa gindin ku.

Me suna da abin da ya sanya ɗaukehawa ga Lever Zauren Ƙafar Ƙafa?

• Lunges: Kamar Lever Seated Leg Curl, lunges suna kaiwa ga hamstrings da quadriceps. Har ila yau wannan motsa jiki ya ƙunshi daidaituwa da kwanciyar hankali, wanda zai iya taimakawa wajen inganta aikin kafa da haɗin gwiwa gaba ɗaya.
• Deadlifts: Deadlifts wani motsa jiki ne na haɓakawa yayin da suke kaiwa hari ba kawai na hamstrings ba, kamar Lever Seated Leg Curl, har ma da glutes da ƙananan baya, suna ba da ƙarin ƙarancin motsa jiki na jiki.