MND-HA37 Ƙwararrun kayan aikin motsa jiki na gyaran gyare-gyare

Ƙafar ƙafa, ko tsawo na gwiwa, nau'in motsa jiki ne na ƙarfin ƙarfin. Yana da kyakkyawan motsi don ƙarfafa quadriceps, waɗanda ke gaban kafafunku na sama.

Tsawaita ƙafafu ana yin atisaye ne da injin lefa. Kuna zaune akan kujera mai santsi kuma ku ɗaga sanda mai santsi da ƙafafu. Motsa jiki yana aiki ne musamman tsokoki quadriceps na gaban cinya-matsayin femoris na dubura 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 motsa jiki mai ƙarfi.

Ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar quadriceps ne, wanda shine manyan tsokoki na gaban cinya. A fasaha, wannan motsa jiki ne na "budin sarkar motsa jiki", wanda ya sha bamban da "rufewar motsa jiki na rufaffiyar sarkar," kamartsuguna.1 Bambance-bambancen shi ne, a cikin squat, sashin jikin da kuke motsa jiki yana angi (ƙafa a ƙasa), yayin da a cikin tsayin ƙafar ƙafa, kuna motsa sandar padded, wanda ke nufin ƙafafunku ba su tsaya ba kamar yadda suke. aiki, kuma ta haka ne sassan motsi ya buɗe a cikin ƙafar ƙafa.

Quads suna da haɓaka sosai a hawan keke, amma idan cardio yana gudana ko tafiya galibi kuna yin motsa jiki a bayan cinya. A wannan yanayin, ƙila za ku so haɓaka quads don zama mafi daidaituwa. Gina quad ɗin ku na iya ƙara ƙarfin motsin harbawa, wanda zai iya zama mai fa'ida a cikin wasanni kamar ƙwallon ƙafa ko wasan motsa jiki.