Lever Zauren Ƙafafun Ƙafa
Bayani na Faraɗi
Sakonnin ƙafaAlwasa masawyai, Kafa'in gaba.
Kayan aikiKayayyakin kayan aiki
Musulunci Masu gudummawaQuadriceps
Musulunci Masu ɗauke da masu gudummawa
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Lever Zauren Ƙafafun Ƙafa
Lever Seated Leg Extension motsa jiki ne mai ƙarfi wanda ke kaiwa ga quadriceps, yana taimakawa wajen haɓaka ƙaƙƙarfan tsokoki na ƙafafu. Yana da kyakkyawan zaɓi ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda yake ba da damar juriya mai daidaitacce don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki don inganta ƙarfin ƙafafu, haɓaka sautin tsoka, da tallafawa motsin aiki a cikin ayyukan yau da kullum da wasanni.
Yanayinta: tsammanin nuni a nuni Lever Zauren Ƙafafun Ƙafa
- Daidaita kushin da baya don gwiwoyinku su kasance a kusurwa 90-digiri, tabbatar da cewa bayanku yana lebur da madaidaicin baya kuma ƙafafunku suna kwance akan dandalin ƙafa.
- Ɗauki hannayen hannu a kowane gefen injin don kwanciyar hankali, sannan a hankali shimfiɗa ƙafafunku har sai sun mike a gaban ku, ajiye sauran jikin ku a tsaye.
- Riƙe wannan matsayi na ɗan lokaci, jin tashin hankali a cikin quadriceps.
- Sannu a hankali runtse ƙafafunku zuwa wurin farawa, kula da iko a cikin motsi don tabbatar da cewa kar ku bar ma'aunin nauyi ya faɗi.
Lajin Don yi Lever Zauren Ƙafafun Ƙafa
- Motsi masu Sarrafa: Guji motsi da sauri. Maimakon haka, shimfiɗa ƙafafunku a hankali, sarrafawa, sannan ku koma wurin farawa a cikin hanya guda. Wannan fasaha yana taimakawa wajen ci gaba da tashin hankali a kan tsokoki kuma yana rage haɗarin rauni.
- Cikakkun Motsi: Don samun mafi kyawun motsa jiki, yi amfani da cikakken kewayon motsi. Mika kafafunku har sai sun mike amma ba a kulle ba, sannan ku rage nauyin baya har sai gwiwoyinku sun kasance a kusurwa 90-digiri. Wannan yana tabbatar da cewa tsokoki sun cika aiki a duk lokacin motsa jiki.
- Guji
Lever Zauren Ƙafafun Ƙafa Tambayoyin Masu Nuna
Shi beginners za su iya Lever Zauren Ƙafafun Ƙafa?
Ee, masu farawa za su iya yin motsa jiki na Lever Seated Leg Extension. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da kyau a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya kula da ƴan lokutan farko don tabbatar da an yi aikin daidai.
Me ya sa ya wuce ga Lever Zauren Ƙafafun Ƙafa?
- Ƙafar Ƙafar Kwance: A cikin wannan bambancin, kuna kwanta a kan ciki kuma ku yi amfani da na'ura mai tsawo ko ma'aunin ƙafar ƙafa don ɗaga ƙafafunku zuwa sama, kuna niyya ga hamstrings da quadriceps.
- Ƙafar Ƙafa ɗaya: Wannan bambancin ya haɗa da yin motsa jiki kafa ɗaya a lokaci guda, wanda zai iya taimakawa wajen gyara rashin daidaituwa na tsoka da inganta kwanciyar hankali.
- Ƙafar Ƙafar Ƙafar Ƙarfafawa: Wannan bambancin ya haɗa da yin amfani da igiyar juriya da aka ɗaure a kusa da idon sawu ko a haɗe zuwa madaidaicin wuri, yana ba ka damar yin motsa jiki ba tare da na'ura ba kuma daidaita juriya kamar yadda ake bukata.
- Dumbbell Leg Extension: A cikin wannan bambancin, kuna zaune a kan benci tare da dumbbell da aka riƙe tsakanin ƙafafunku, sa'an nan kuma shimfiɗa ƙafafunku don ɗaga nauyi, wanda zai iya zama zaɓi mai kyau idan ba ku yi ba.
Me suna da abin da ya sanya ɗaukehawa ga Lever Zauren Ƙafafun Ƙafa?
- Tafiya Lunges: Tafiya lunges suna dacewa da Lever Seated Leg Extensions ta hanyar shiga cikin quadriceps da glutes, kama da kari na ƙafafu, amma kuma suna ƙalubalanci daidaito da daidaitawa, ƙara wani bangare na horo na aiki zuwa na yau da kullum.
- Leg Press: Aikin motsa jiki na kafa wani babban abin dacewa ga Lever Seated Leg Extensions kamar yadda yake amfani da irin wannan damuwa mai mahimmanci ga quadriceps da glutes, amma kuma ya haɗa da hamstrings da calves, yana samar da ƙarin aikin motsa jiki na jiki.
Karin kalmar raɓuwa ga Lever Zauren Ƙafafun Ƙafa
- Yi amfani da motsa jiki na ƙafa
- Quadriceps ƙarfafa motsa jiki
- Ayyukan tsokar cinya
- Jagoran tsawaita kafa mai zaune
- Yi amfani da dabarun tsawaita kafa
- Aikin motsa jiki na Quadriceps tare da injin Leverage
- Ayyukan toning cinya
- Ayyukan tsawaita kafa
- Zaune a kafa motsa jiki
- Yin amfani da injin don tsokoki na cinya