Matsakaicin Faɗin Matsayin Ƙafa na 45

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Gudun karin tunan.
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Matsakaicin Faɗin Matsayin Ƙafa na 45

The Sled 45 Degrees Wide Stance Leg Press babban motsa jiki ne mai tasiri sosai wanda ke kaiwa ga quadriceps, glutes, hamstrings, da calves, yayin da kuma ke shiga zuciyar ku da ƙananan baya. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin mai amfani da ƙarfinsa. Mutane za su so yin wannan motsa jiki yayin da yake taimakawa wajen gina ƙananan ƙarfin jiki, inganta daidaito da kwanciyar hankali, da haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Matsakaicin Faɗin Matsayin Ƙafa na 45

• Sanya ƙafafunku a kan dandamali a matsayi mai faɗi, tare da yatsun kafa suna nuna dan kadan a waje a kusan kusurwa 45-digiri.
• Rage sandunan tsaro da ke riƙe da dandamali mai nauyi kuma danna dandamali sama har sai ƙafafunku sun cika cikakke amma ba a kulle su a gwiwoyi ba.
• Sannu a hankali saukar da dandamali ta hanyar lanƙwasa gwiwoyi har sai sun samar da kusurwa 90-digiri, tabbatar da cewa gwiwoyinku sun kasance cikin layi tare da ƙafafunku kuma kada ku rusuna ciki ko waje.
• Tura ta sheqa don shimfiɗa ƙafafunku kuma mayar da dandamali zuwa wurin farawa, kammala maimaitawa ɗaya.

Lajin Don yi Matsakaicin Faɗin Matsayin Ƙafa na 45

• Zurfin Motsi: Kada ku yaudari kanku ta hanyar rashin zurfin zurfi. Kuskure na yau da kullun shine rashin rage sled isa don cimma kusurwar digiri 90 a gwiwoyinku. Wannan shine mafi kyawun kusurwa don niyya ga glutes da hamstrings. Duk da haka, kada ku yi ƙasa da ƙasa har ƙananan baya ya tashi daga kushin ko hips ɗin ku ya fara juyawa sama.
• Motsi Mai Sarrafa: Ka guji amfani da kuzari don ɗaga nauyi. Ya kamata motsi ya kasance a hankali da sarrafawa, duka lokacin da ake tura nauyi sama da sauke shi baya. Wannan zai tabbatar da cewa tsokoki, ba motsi ba, suna yin aikin, kuma zai taimaka wajen hana rauni

Matsakaicin Faɗin Matsayin Ƙafa na 45 Tambayoyin Masu Nuna

Shi beginners za su iya Matsakaicin Faɗin Matsayin Ƙafa na 45?

Ee, masu farawa za su iya yin motsa jiki mai faɗi 45 Faɗin Matsayin Ƙafar Latsa. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan tsari da dabara daidai don guje wa rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da yunƙurin farko na tabbatar da tsaro. 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 Matsakaicin Faɗin Matsayin Ƙafa na 45?

• Matsakaicin Matsayin Ƙafar Ƙafar Sled 45: A cikin wannan bambance-bambancen, an daidaita ƙafafu kusa da juna wanda ke kai hari ga cinyoyin waje da ƙuƙumma.
• Ƙafar Ƙafar Ƙafa ɗaya 45 Digiri na Ƙafa: Wannan bambancin ya haɗa da danna sled tare da ƙafa ɗaya a lokaci guda, wanda zai iya taimakawa wajen inganta daidaituwa da ware kowace ƙafa don ƙarin motsa jiki.
• Matsayin Ƙafar Ƙafar Ƙafar Ƙafar Maɗaukaki Digiri 45: Sanya ƙafafunku sama a kan sled yana mayar da hankali ga ƙwanƙarar ƙafarku da glutes.
• Ƙafafun Ƙafafun Ƙafafun Latsa Ƙafar Digiri 45: Sanya ƙafafunku ƙasa a kan sled yana jaddada quadriceps, yana sa su yi aiki tuƙuru yayin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Matsakaicin Faɗin Matsayin Ƙafa na 45?

• Lunges: Lunges kuma suna aiki da ƙananan tsokoki na jiki irin su quads, glutes, da hamstrings, kama da Sled 45 digiri Wide Stance Leg Press, amma sun kara kalubalanci ma'auni na jiki da daidaitawa, yana taimakawa wajen bunkasa ƙarfin ƙafar gaba ɗaya da motsi.
• Maraƙi yana ɗagawa: Yayin da Sled 45 Wide Stance Leg Press ya fi kai hari ga manyan tsokoki na ƙananan jiki, haɓakar maraƙi na iya haɓaka wannan aikin ta musamman niyya ga ƙarami, sau da yawa rashin kula da tsokoki na maruƙa, don haka tabbatar da ingantaccen aikin motsa jiki na ƙasa.