Zazzage Ƙafafun Ƙafa A kan bene tare da Tawul

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus, Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Gastrocnemius, Soleus

Sakonni ga Zazzage Ƙafafun Ƙafa A kan bene tare da Tawul

Sliding Leg Curl on Floor with Towel wani motsa jiki ne mai matukar tasiri na ƙananan jiki wanda ke kai hari ga hamstrings, glutes, da tsokoki na tsakiya, yana ba da cikakkiyar motsa jiki. Ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ana iya sauya shi cikin sauƙi don dacewa da ƙarfin mutum da sassauci. Mutane da yawa za su so su yi wannan motsa jiki kamar yadda ba kawai taimakawa wajen ƙarfafa tsoka da toning ba, amma kuma inganta daidaituwa, kwanciyar hankali, da sassauci ba tare da buƙatar kowane kayan motsa jiki na musamman ba.

Yanayinta: tsammanin nuni a nuni Zazzage Ƙafafun Ƙafa A kan bene tare da Tawul

• Tare da sanya hannuwanku a gefenku da dabino suna fuskantar ƙasa, ɗaga hips ɗinku daga ƙasa ta hanyar turawa ta diddige ku, ta yadda jikinku ya zama madaidaiciyar layi daga kafadu zuwa gwiwoyi.
• Sannu a hankali zame dugadugan ku daga jikinku yayin da kuke ɗaga hips ɗinku, ƙara ƙafafu gaba ɗaya.
• Bayan ɗan ɗan dakata, ja da dugadugan ku zuwa jikin ku ta hanyar yin kwangilar ƙwanƙwaran ku, har yanzu kuna riƙe hips ɗin ku.
• Rage hips ɗin ku zuwa ƙasa don kammala maimaitawa ɗaya sannan ku maimaita motsa jiki don adadin da ake so.

Lajin Don yi Zazzage Ƙafafun Ƙafa A kan bene tare da Tawul

• Shiga Mahimmancin ku: Yayin da kuke zame ƙafafunku zuwa ga glutes ɗinku, tabbatar da shigar da ainihin ku kuma ku matse glutes ɗinku a saman motsi. Wannan zai tabbatar da cewa ba kawai kuna amfani da tsokoki na hamstring ba amma har ma kuna aiki da ainihin ku da glutes.
• Sarrafa motsinku: Guji saurin motsi. Ya kamata a yi murƙushe ƙafar ƙafar mai zamewa a hankali, sarrafawa. Motsa jiki cikin sauri ko karkarwa na iya haifar da ciwon tsoka ko rauni.
• Cikakkun Motsi: Tabbatar da tsawaita ƙafafunku gabaɗaya a farkon kowane wakili kuma ku ja su kusa da glutes ɗinku gwargwadon yiwuwa a saman motsi. Kuskuren gama gari shine

Zazzage Ƙafafun Ƙafa A kan bene tare da Tawul Tambayoyin Masu Nuna

Shi beginners za su iya Zazzage Ƙafafun Ƙafa A kan bene tare da Tawul?

Ee, masu farawa zasu iya yin Sliding Leg Curl akan bene tare da motsa jiki na tawul. Koyaya, yana da mahimmanci don farawa da ƙaramin ƙarfi kuma a hankali ƙara haɓaka yayin da ƙarfin ku da jimirinku suka inganta. Wannan motsa jiki da farko yana hari ga hamstrings da glutes, amma kuma yana aiki da tsokoki. Idan ka ga yana da ƙalubale da farko, za ka iya gyara shi ta hanyar karkatar da gwiwoyi ko rage yawan motsi. Koyaushe tuna don kiyaye ainihin ku kuma kula da tsari mai kyau don hana kowane rauni.

Me ya sa ya wuce ga Zazzage Ƙafafun Ƙafa A kan bene tare da Tawul?

• Ƙafa ɗaya Zazzage Ƙafar Ƙafa: Maimakon yin amfani da ƙafafu biyu a lokaci guda, wannan bambancin yana sanya ku zamewa ƙafa ɗaya a lokaci guda, wanda zai iya taimakawa wajen ware da kuma yin aiki da kowane hamstring daban-daban.
• Sliding Leg Curl with Stability Ball: Maimakon tawul, wannan bambancin yana amfani da ƙwallon kwanciyar hankali don zame kafafunku ciki da waje, yana ƙara wani abu na ma'auni a cikin motsa jiki.
• Sliding Leg Curl with Gliders: Wannan bambancin yana maye gurbin tawul tare da masu motsa motsa jiki, wanda zai iya samar da zamewa mai laushi kuma yana iya ƙara wahalar motsa jiki.
• Ƙafar Ƙafar Ƙafar Ƙaƙwalwar Ƙaƙwalwar Ƙafa: Don wannan bambancin, kuna ɗaga hips ɗin ku a kan mataki ko ƙananan benci kafin yin kullun ƙafar ƙafa, wanda zai iya ƙara yawan motsi da ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Zazzage Ƙafafun Ƙafa A kan bene tare da Tawul?

• Lunges: Lunges kuma suna aiki a kan hamstrings, glutes, da quads, suna samar da mafi ƙarancin motsa jiki na jiki lokacin da aka haɗa su tare da Ƙaƙwalwar Ƙafafun Ƙafa a kan bene tare da Tawul.
• Deadlifts: Deadlifts sun yi niyya ga dukkan sarkar baya ciki har da hamstrings, glutes, da ƙananan baya, suna ƙara haɓaka ƙarfi da kwanciyar hankali da aka samu daga Ƙafar Ƙafar Zamiya akan bene tare da Tawul.