Band Lanƙwasa a jere

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Band Lanƙwasa a jere

Band Bent Over Row babban motsa jiki ne wanda ke kai hari ga ƙungiyoyin tsoka da yawa, gami da baya, kafadu, da biceps, yana haɓaka ƙarfin babba da matsayi gaba ɗaya. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, kamar yadda za a iya daidaita juriya cikin sauƙi ta hanyar canza tashin hankali na band. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum saboda ba wai kawai inganta sautin tsoka da ƙarfi ba, amma kuma yana inganta ingantaccen tsarin jiki kuma zai iya taimakawa wajen hana ciwon baya.

Yanayinta: tsammanin nuni a nuni Band Lanƙwasa a jere

• Kunna gwiwoyinku kadan kuma ku matso gaba a kwatangwalo, rike bayanku a mike har sai ya kusan yi daidai da kasa.
• Cire band ɗin zuwa sama zuwa ga ƙirjin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku da matse ruwan kafada tare.
• Dakata na ɗan lokaci a saman motsi, sannan sannu a hankali runtse hannayenku baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin maimaitawa da kuke so, tabbatar da kiyaye tsari mai kyau gaba ɗaya.

Lajin Don yi Band Lanƙwasa a jere

• ** Riko da Matsayi ***: Rike band ɗin juriya tare da tafin hannunku suna fuskantar juna, kuma ku tabbata band ɗin yana amintacce ƙarƙashin ƙafafunku. Ya kamata band ɗin ya zama taut, amma ba a shimfiɗa ba, lokacin da kake cikin matsayi na farawa. Kuskure na yau da kullun shine rashin sanya band ɗin da kyau, wanda zai iya haifar da rashin juriya ko, mafi muni, ƙungiyar ta zame da haifar da rauni.
• **Motsi Mai Sarrafawa**: Guji yin firgita ko yin amfani da kuzari don ja bandeji. Madadin haka, yi amfani da motsi mai sarrafawa a hankali don cire bandeji zuwa kugu, matse ruwan kafadar ku tare. Sa'an nan, sannu a hankali rage band din baya.

Band Lanƙwasa a jere Tambayoyin Masu Nuna

Shi beginners za su iya Band Lanƙwasa a jere?

Ee, masu farawa zasu iya yin motsa jiki na Band Bent Over Row. Babban motsa jiki ne don ƙarfafa baya, kafadu, da hannaye. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Yayin da kuke samun ƙarfi da kwanciyar hankali tare da motsa jiki, zaku iya ƙara ƙarfin juriya a hankali. Hakanan yana iya zama taimako don samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Band Lanƙwasa a jere?

• Band Bent-Over Row tare da Twist: Ƙara juzu'i zuwa motsi yana haifar da ainihin ku kuma yana aiki akan abubuwan da kuka fi so yayin da kuke niyya ga tsokoki na baya.
• Wide Grip Band Bent-Over Row: Yin amfani da riko mai faɗi zai kai hari ga baya da kafadu fiye da sigar gargajiya.
• Rufe Riko Riko Lanƙwasa-Over Row: Wannan bambancin yana hari da tsokoki na baya na tsakiya da kuma biceps ta amfani da riko kusa.
• Band Bent-Over Row tare da Squat: Haɗa squat tare da motsi na jere yana ƙara ƙananan motsa jiki zuwa motsa jiki na jiki na gargajiya.

Me suna da abin da ya sanya ɗaukehawa ga Band Lanƙwasa a jere?

• Pull-ups wani babban motsa jiki ne wanda ya dace da Band Bent Over Rows, yayin da suke da fifiko ga latissimus dorsi, babbar tsoka guda ɗaya a bayanka wacce ta lanƙwasa layuka tana aiki, amma daga wani kusurwa daban, haɓaka daidaitaccen ci gaban tsoka.
• Layukan Cable ɗin da ke zaune suma motsa jiki ne mai fa'ida don haɗawa tare da Band Bent Over Rows yayin da suke kaiwa rukunin tsoka iri ɗaya - baya da biceps - amma tare da tsarin motsi daban, wanda zai iya taimakawa hana rashin daidaituwar tsoka da haɓaka ƙarfin gabaɗaya.