Mnd-ha37 Prodewararrun Jikin Finali

Faɗin kafa, ko tsawaita gwiwa, wani nau'in ƙarfin horo ne. Yana da kyakkyawan motsawa don ƙarfafa Quadrices, waɗanda suke a gaban kafafunku na sama.

Takalan kafafu ana yin motsa jiki yawanci tare da na'urar lever. Kuna zaune a kan kujerar padded kuma ta ɗaga murfin padded tare da kafafu. Motsa aikin yana aiki da tsokoki na quadriceps na gaban cinya - rectus mata da tsokoki na Vastus. Kuna iya amfani da wannan motsa jiki don gina ƙananan ƙarfin jiki da ma'anar tsoka a matsayin wani ɓangare na ƙarfin horar da horo.

Tsafan kafa na makasudin ya ci gaba da quadriceps, wadanda sune manyan tsokoki na gaban cinya. A zahiri, wannan sarkar "Buɗe sarkar Karjint" wanda ya bambanta da motsa jiki na Kinter, "kamar asquat.1 Bambanci shine cewa a cikin squat, sashin jikin da kake motsa jiki shine anchored (ƙafafu a ƙasa), yayin da a faɗar kafa, kuma kamar yadda suke motsa motsin sarkar, kuma kamar yadda sarkar motsi ke buɗe a cikin fadada kafa.

Auads suna da kyau-bunkasa cikin keke, amma idan Cardio yana gudana ko tafiya mafi yawan amfani da ƙwararrun cinya a bayan cinya. A wannan yanayin, zaku so haɓaka ƙididdigar don zama mafi daidaituwa. Ka sa karancin ku na iya ƙara ƙarfin karama, wanda zai iya zama da amfani cikin wasanni kamar ƙwallon ƙafa ko fasahar Martial.