Band Single Stiff Leg Deadlift tare da Row Hannu guda ɗaya

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: ƙauye

Sakonni ga Band Single Stiff Leg Deadlift tare da Row Hannu guda ɗaya

Haske mai tsauri guda ɗaya na kashe-tsalle tare da herarfin hannu guda ɗaya shine babban motsa jiki mai yawa wanda ke nisantar da hams, da na baya, ba da cikakkiyar magana ga dukkan jikin. Kyakkyawan motsa jiki ne ga daidaikun mutane waɗanda ke neman haɓaka daidaito, ƙarfi, da daidaitawar tsoka. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke neman haɓaka aikinsu na motsa jiki da wasan motsa jiki, kamar yadda yake kwaikwayi motsin da ake amfani da su a rayuwar yau da kullun da wasanni.

Yanayinta: tsammanin nuni a nuni Band Single Stiff Leg Deadlift tare da Row Hannu guda ɗaya

• Tsayar da baya madaidaiciya, lanƙwasa a kugu kuma ku runtse jikin ku zuwa ƙasa, yayin da kuke riƙe ƙafarku a gefen band ɗin madaidaiciya.
• Da zarar jikin jikinka ya yi daidai da ƙasa, yi jere ta hanyar jawo band ɗin sama zuwa ga ƙirjinka, kiyaye gwiwar gwiwarka kusa da jikinka.
• Rage hannunka baya don kammala aikin tuƙi.
• A ƙarshe, komawa zuwa madaidaiciyar matsayi ta hanyar daidaita kugu, kammala maimaitawa ɗaya na Band Single Stiff Leg Deadlift tare da Row Arm Single.

Lajin Don yi Band Single Stiff Leg Deadlift tare da Row Hannu guda ɗaya

• Motsi masu Sarrafa: Guji motsi da sauri. Maimakon haka, yi motsa jiki a hankali, sarrafawa. Ɗaga hannunka a cikin motsi yayin da kake riƙe ƙafarka a tsaye da bayanka. Gudanarwa zai taimaka ƙaddamar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• Ci gaba da Mahimmancin ku: Kuskuren gama gari shine manta game da ainihin. Tsayar da jigon ku a duk lokacin motsa jiki ba kawai zai taimaka wajen kiyaye daidaito ba amma kuma yana aiki da tsokoki na ciki.
• Kada Ku wuce gona da iri: Ka guji yin baka a lokacin motsa jiki. Wannan na iya kaiwa ga

Band Single Stiff Leg Deadlift tare da Row Hannu guda ɗaya Tambayoyin Masu Nuna

Shi beginners za su iya Band Single Stiff Leg Deadlift tare da Row Hannu guda ɗaya?

Ee, masu farawa zasu iya yin Band Single Stiff Leg Deadlift tare da motsa jiki Single Arm Row, amma yakamata su fara da ƙungiyar juriya mai haske kuma su mai da hankali kan kiyaye tsari mai kyau. Motsi ne mai rikitarwa wanda ya haɗu da motsi na hinge (matattu) tare da motsin ja (jere), wanda ke niyya ga baya, hamstrings, da glutes. Anan ga mahimman matakai don yin wannan darasi: 1. Tsaya akan band ɗin juriya da ƙafa ɗaya kuma riƙe ɗayan ƙarshen da hannun gefe ɗaya. 2. Dan karkatar da gwiwoyinku kadan kuma ku rataya a kugu don runtse jikin ku zuwa kasa yayin da kuke mayar da baya. Wannan shine rabon matattu. 3. Yayin da kake tsayawa sama, ja band ɗin har zuwa kugu, yin jere. 4. Rage band ɗin baya ƙasa yayin da kuke jingina a kugu don wakili na gaba. A matsayin mafari, yana da mahimmanci don tabbatar da cewa kuna yin motsa jiki daidai don hana rauni. Yana iya zama taimako a sami mai horarwa ko gwaninta

Me ya sa ya wuce ga Band Single Stiff Leg Deadlift tare da Row Hannu guda ɗaya?

• Band Single Stiff Leg Deadlift tare da Row Hannu Biyu: Maimakon yin amfani da hannu ɗaya don yin layi, za ku iya amfani da hannayen biyu a lokaci guda, wanda zai iya taimakawa wajen ƙara ƙarfin motsa jiki.
• Band Single Stiff Leg Deadlift tare da Single Arm Row da Squat: Ƙara squat zuwa motsi zai haɗa da quadriceps da glutes, ƙara yawan ƙarfin motsa jiki.
• Manderungiyar Single Gudanar da Kafa ta Single tare da holdow Single da kuma bi aflow curl: Bayan jere, curl curl don yin aiki da makamai don aiwatar da matsalolin.
• Band Single Stiff Leg Deadlift tare da Jigon Hannu guda Daya da Latsa Sama: Bayan jere, yi latsa sama don yin aiki da kafadu da babba baya, ƙara wani girma zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Band Single Stiff Leg Deadlift tare da Row Hannu guda ɗaya?

• Lanƙwasa Layuka: Wannan wani ƙarin motsa jiki ne yayin da ya fi kai hari ga tsokoki a baya, kama da Row Arm Single, don haka haɓaka ƙarfin jiki na sama da haɓaka matsayi.
• Lunges: Lunges suna aiki a kan ƙananan tsokoki na jiki guda ɗaya kamar Ƙaƙƙarfan Ƙafar Deadlift, musamman ma glutes da hamstrings, haɓaka ƙarfin ƙafa da daidaituwa, da haɓaka alamar tsoka.