Bar Band Lankwasa a jere

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Ganinmu
• 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 Bar Band Lankwasa a jere

Bar Band Bent Over Row wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya, kafadu, da hannaye, yayin da kuma ke haɗa ainihin jikin ku da ƙasa. Wannan motsa jiki yana da kyau ga daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ana iya daidaita shi don ɗaukar ƙarfi da iyawa daban-daban. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin ayyukansu na yau da kullun don inganta ƙarfin jikinsu na sama, haɓaka yanayin su, da haɓaka daidaiton jiki gaba ɗaya da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Bar Band Lankwasa a jere

• Riƙe ƙarshen band ɗin a kowane hannu, dabino suna fuskantar juna, kuma ku matse gaba a kugu har sai jikin ku ya kusan daidai da ƙasa.
• Tsaya baya madaidaiciya kuma ku ja band din sama zuwa kugu, ajiye gwiwar gwiwar ku kusa da jikin ku da matse ruwan kafada tare.
• Dakata na ɗan lokaci a saman motsi sannan a hankali runtse hannayenka baya zuwa wurin farawa.
• Maimaita motsi don adadin da ake so na maimaitawa.

Lajin Don yi Bar Band Lankwasa a jere

• Motsi Mai Sarrafa: Guji motsi da sauri. Maimakon haka, yi aikin a cikin tsari mai sarrafawa. Ja sandar zuwa jikin jikin ku, dakata na ɗan lokaci don jin ƙanƙara a cikin tsokar ku, sannan ku runtse shi a hankali. Wannan ba wai kawai yana haɓaka haɗin gwiwa ba amma har ma yana rage haɗarin rauni.
• Riko Daidai: Rike sandar ya ɗan faɗi fiye da faɗin kafaɗa. Kuskure na yau da kullun shine kama sandar kusa ko yadu sosai, wanda zai haifar da raguwar tasirin motsa jiki da yuwuwar damuwa akan wuyan hannu da kafadu.
• Ka Kiyaye Hannun Hannunka: Yayin da kake jan sandar sama, kiyaye gwiwar gwiwarka kusa da jikinka. Yarda da gwiwar gwiwar ku na iya fitowa zai iya sanya damuwa mara amfani a kan haɗin gwiwar kafada da kuma rage tasirin

Bar Band Lankwasa a jere Tambayoyin Masu Nuna

Shi beginners za su iya Bar Band Lankwasa a jere?

Ee, masu farawa za su iya yin motsa jiki na Bar Band Bent Over Row, amma yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Motsa jiki yana da amfani don ƙarfafa baya, kafadu, da hannaye. Ana ba da shawarar koyaushe don samun ƙwararrun ƙwararrun motsa jiki suyi muku jagora ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Bar Band Lankwasa a jere?

• Pendlay Row: Mai suna bayan kocin ɗaga nauyi Glenn Pendlay, wannan juzu'in na jere na farawa tare da barbell a ƙasa, yana mai da hankali kan ɗaga abubuwan fashewa da kiyaye tsayayyen matsayi na baya a kwance.
• Yates Row: A cikin wannan bambancin, kuna kula da ƙasan lankwasa akan matsayi, a kusa da kusurwa 70-digiri, wanda zai iya taimakawa wajen rage ƙananan baya kuma ya fi mayar da hankali kan baya na sama da tarkuna.
• A karkashin flack low-kan jere: Ta amfani da wani liyafa a maimakon overhand daya, zaka iya kai hari tsokoki daban-daban a baya da kuma biceps daban-daban.
• T-Bar Row: Wannan bambancin yana amfani da injin T-bar, yana ba ku damar ɗaga nauyi masu nauyi yayin ba da tallafi ga ƙirjin ku, rage damuwa a kan ƙananan baya.

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

• Jawo-up na iya haɗawa da Bar Band Bent Over Rows ta hanyar kai hari ga ƙungiyoyin tsoka iri ɗaya, musamman latissimus dorsi da biceps, amma daga wani kusurwa daban, don haka haɓaka ingantaccen ci gaban tsoka.
• Zaune Cable Layuka ne mai kyau madaidaici ga Bar Band Bent Over Lines saboda suma suna kaiwa ga tsokoki na baya, musamman rhomboids da trapezius na tsakiya, suna taimakawa wajen inganta matsayi da daidaituwa, waɗanda ke da mahimmanci don yin Bar Band Bent Over Rows daidai.