Bandaya Hannu Daya Tsaye Faɗin Riko Ƙarƙashin Layi

• 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 Bandaya Hannu Daya Tsaye Faɗin Riko Ƙarƙashin Layi

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfin Ƙarfafa motsa jiki wanda ke da alhakin tsokoki a baya, kafadu, da makamai. Ya dace da daidaikun mutane a duk matakan motsa jiki, gami da masu farawa da waɗanda ke neman haɓaka ƙarfin jikinsu na sama da matsayi. Wannan motsa jiki yana da amfani yayin da yake inganta haɓakar tsoka, yana haɓaka daidaituwar jiki da kwanciyar hankali, kuma ana iya shigar da shi cikin sauƙi a cikin kowane aikin motsa jiki saboda ƙarancin kayan aiki.

Yanayinta: tsammanin nuni a nuni Bandaya Hannu Daya Tsaye Faɗin Riko Ƙarƙashin Layi

• Ɗauki ɗayan ƙarshen band ɗin da hannun dama, ajiye hannunka cikakke kuma tafin hannunka yana fuskantar ciki.
• Cire band ɗin zuwa sama zuwa kugu, ajiye gwiwar gwiwar ku kusa da jikin ku da kiyaye tashin hankali a cikin band ɗin.
• Matse ruwan kafada tare a saman motsi, sannan a hankali runtse hannunka baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan canza zuwa wancan gefen.

Lajin Don yi Bandaya Hannu Daya Tsaye Faɗin Riko Ƙarƙashin Layi

• Riko da Matsayin Hannu: Tabbatar cewa kuna da tsayayyen riko akan band ɗin. Ya kamata a mika hannunka a gabanka da dan kadan zuwa gefe, ba kai tsaye a gaban jikinka ba. Wannan matsayi mai faɗi yana kai hari ga tsokoki a cikin baya na baya da kafadu yadda ya kamata. Ka guji karkatar da wuyan hannu ko gwiwar hannu da yawa, saboda hakan na iya haifar da rauni da kuma rage tasirin motsa jiki.
• Motsi Mai Gudanarwa: Makullin samun mafi kyawun wannan darasi shine a yi shi a hankali da sarrafawa. Guji sha'awar yin amfani da kuzari don ja da makada zuwa gare ku. Maimakon haka, mayar da hankali kan amfani da naku

Bandaya Hannu Daya Tsaye Faɗin Riko Ƙarƙashin Layi Tambayoyin Masu Nuna

Shi beginners za su iya Bandaya Hannu Daya Tsaye Faɗin Riko Ƙarƙashin Layi?

Ee, masu farawa zasu iya yin motsa jiki na Band One Arm Standing Wide Grip Low Row motsa jiki. Duk da haka, yana da mahimmanci don farawa da band wanda ke da matakin juriya mai dadi kuma a mayar da hankali kan kiyaye tsari mai kyau don hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da amfani a sami mai koyarwa ko gogaggen mutum ya fara nuna aikin. Koyaushe tuna don dumi kafin fara kowane tsarin motsa jiki.

Me ya sa ya wuce ga Bandaya Hannu Daya Tsaye Faɗin Riko Ƙarƙashin Layi?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannun Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu Ɗaya: A cikin wannan bambance-bambance, kuna amfani da riko na hannun hannu wanda zai iya tafiyar da tsokoki na biceps da baya da kyau sosai.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Hannu Ɗaya: Wannan sigar ta ƙunshi riko na sama, wanda ke aiki da tsokoki na baya da na baya da ƙarfi.
• Band One Arm Tsaye Babban Layi: Wannan bambancin ya haɗa da jan band ɗin zuwa wurin babban ƙirjinka ko yankin wuyanka, ƙara niyya da tsokar baya na sama da kafada.
• Bandaya daga cikin hannun ɗaya yana tsaye ƙaramin jere tare da squat: Wannan bambancin ya haɗa da squat a cikin motsi, yana sa shi cikakken aikin jiki tare da tsokoki na baya tare da tsokoki na baya.

Me suna da abin da ya sanya ɗaukehawa ga Bandaya Hannu Daya Tsaye Faɗin Riko Ƙarƙashin Layi?

• The Seated Cable Row motsa jiki kuma ya cika Band One Arm Standing Wide Grip Low Row saboda ya ƙunshi irin wannan motsi na motsa jiki, wanda ke taimakawa wajen haɓaka ƙarfin baya da inganta matsayi, yayin da yake aiki a kan biceps da kafadu, don haka samar da daidaitaccen motsa jiki.
• The Dumbbell Deadlift wani karin motsa jiki ne kamar yadda ba wai kawai yana aiki da baya ba, har ma yana shiga hamstrings da glutes, yana ba da cikakkiyar motsa jiki wanda ke haɓaka ƙarfin gabaɗaya da kwanciyar hankali, wanda ke da fa'ida don yin Band One Arm Standing Wide Grip Low Row more. yadda ya kamata.