Kayan aikin motsa jiki na ƙwararru na MND-HA37 Fadada Kafa a Zaune

Tsawaita ƙafa, ko tsawaita gwiwa, wani nau'in motsa jiki ne na ƙarfafa ƙarfi. Wannan kyakkyawan motsi ne don ƙarfafa quadriceps ɗinku, waɗanda ke gaban ƙafafunku na sama.

Motsa jiki na ƙara ƙafafuwa motsa jiki ne da ake yi da injin lever. Za ka zauna a kan kujera mai laushi ka ɗaga sandar da aka yi da ƙafafuwa. Motsa jiki yana aiki musamman tsokoki na quadriceps na gaban cinya - rectus femoris da tsokoki na vastus. Za ka iya amfani da wannan motsa jiki don gina ƙarfin jiki da kuma ma'anar tsoka a matsayin wani ɓangare na motsa jiki na ƙarfafawa.

Faɗaɗa ƙafar tana kai hari ga quadriceps, waɗanda su ne manyan tsokoki na gaban cinya. A zahiri, wannan motsa jiki ne na "buɗaɗɗen sarkar motsa jiki", wanda ya bambanta da "motsa jiki na motsa jiki na sarkar da aka rufe," kamartsugunnawa.1 Bambancin shine a cikin squat, sashin jikin da kake motsa jiki yana a tsaye (ƙafafu a ƙasa), yayin da a cikin squat ɗin ƙafa, kana motsa sandar da aka ɗora, wanda ke nufin ƙafafunka ba sa tsayawa yayin da suke aiki, don haka sarkar motsi a buɗe take a cikin squat ɗin ƙafa.

Ana yin quads sosai a lokacin da ake yin keke, amma idan cardio ɗinka yana gudu ko tafiya, galibi kana motsa tsokokin cinya ne a bayan cinya. A wannan yanayin, kana iya son haɓaka tsokokin don su kasance cikin daidaito. Gina tsokokin cinyarka kuma na iya ƙara ƙarfin motsa jiki, wanda zai iya zama da amfani a wasanni kamar ƙwallon ƙafa ko fasahar yaƙi.