Ƙarƙashin Ƙaƙwalwar Lever

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Adductor Longus, Adductor Magnus
• Musulunci Masu ɗauke da masu gudummawa: , Gracilis

Sakonni ga Ƙarƙashin Ƙaƙwalwar Lever

Ƙarfin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfi wanda aka yi niyya wanda ke mayar da hankali ga tsokoki na cinya na ciki, da farko ƙungiyar masu haɓakawa. Yana da kyau ga 'yan wasa ko masu sha'awar motsa jiki waɗanda suke so su inganta ƙarfin jikinsu, kwanciyar hankali, da ma'auni na tsoka. Wannan motsa jiki yana da amfani ba kawai don inganta ƙayyadaddun ƙafa na gaba ɗaya ba, amma har ma don haɓaka aiki a cikin ƙungiyoyi da wasanni waɗanda ke buƙatar ƙarfi, kwanciyar hankali da cinya.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙaƙwalwar Lever

• Zauna kan injin tare da shimfiɗar bayanku a kan kushin, sanya cinyoyin ku na ciki a kan pads ɗin da aka tanadar.
• Riƙe hannaye a kowane gefen na'ura don kwanciyar hankali, kuma tabbatar da cewa ƙafafunku suna kwance a ƙasa.
• A hankali danna cinyoyin ku a kan pads, haɗa su tare cikin tsari mai sarrafawa, kuma tabbatar da kiyaye jikin ku na sama a tsaye.
• Bayan ɗan ɗan dakata a saman motsin, sannu a hankali mayar da ƙafafunku zuwa wurin farawa, tabbatar da kiyaye iko a cikin duka motsin.

Lajin Don yi Ƙarƙashin Ƙaƙwalwar Lever

• **Motsi Mai Sarrafawa:** Ka guji yin motsi ko motsi mai sauri. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Wannan zai shigar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• **A guji wuce gona da iri:** Kada ka mika kafafunka da nisa zuwa gefe. Wannan kuskuren na yau da kullun na iya cutar da tsokoki na hip. Ya kamata motsi ya zama matsi mai daɗi a ciki, ba turawa mai ƙarfi ba.
• **Numfashi mai kyau:** Ka tuna da numfashi daidai lokacin motsa jiki. Fitar da numfashi yayin da kuke matse cinyoyin ku tare da shakar yayin da kuke sakin. Rike numfashinka zai iya ƙara hawan jini kuma ya hana tsokoki daga samun iskar oxygen da suke bukata.
• ** Nauyin Da Ya dace:** Kada a yi amfani da yawa

Ƙarƙashin Ƙaƙwalwar Lever Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙaƙwalwar Lever?

Haka ne, sabon shiga na iya yin wasan motsa jiki na wasan motsa jiki. Yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Wannan motsa jiki yana hari tsokoki na cinya na ciki, kuma yana da mahimmanci a yi shi a hankali da sarrafawa. Kamar kowane motsa jiki, masu farawa yakamata su nemi jagora daga ƙwararrun motsa jiki don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Ƙarƙashin Ƙaƙwalwar Lever?

• Ƙarƙashin Ƙwaƙwalwar Kwance: Ana yin wannan motsa jiki a ƙasa ko tabarma, inda za ku kwanta a gefenku kuma ku ɗaga ƙafarku ta sama, kuna fitar da tsokoki na ciki.
• The Side Lunge: Wannan bambancin ba wai kawai yana aiki da adductors ba, har ma da glutes, quads, da hamstrings. Kuna tsayawa tare da faɗin ƙafafu da nisa, taka ƙafa ɗaya zuwa gefe, kuma ku lanƙwasa gwiwa na ƙafar ƙafa yayin da kuke riƙe ɗayan ƙafar madaidaiciya.
• Sumo Squat: Wannan shi ne mafi faɗin tsayawa tsayin daka inda aka nuna yatsunka waje. Yana kaiwa cinyoyin ciki, tare da glutes da quads, fiye da squat na gargajiya.
• Ƙafar Ƙafar Ƙafa na Pilates: Ana yin wannan motsa jiki a kwance a gefen ku

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙaƙwalwar Lever?

• Lunges wani motsa jiki ne wanda zai iya haɗawa Lever Seated Hip Adduction kamar yadda suke buƙatar daidaitawa da daidaitawa, aiki da tsokoki na cinya na ciki, da kuma taimakawa wajen ƙarfafa tsokoki na hip.
• Har ila yau, motsa jiki na Glute Bridge na iya zama mai kyau ga Lever Seated Hip Adduction, kamar yadda yake kaiwa ga glutes da hamstrings, yana tallafawa tsokoki na hip adductor kuma yana taimakawa wajen inganta ƙarfin jiki gaba ɗaya.