Barbell Faɗin Riko Kai tsaye Layi

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Deltoid Lateral
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Anterior, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Barbell Faɗin Riko Kai tsaye Layi

The Barbell Wide Grip Upright Row wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga kafadu da babba baya, yayin da yake shiga biceps da tsokoki na trapezius. Wannan motsa jiki yana da kyau ga waɗanda ke neman inganta ƙarfin jikinsu na sama, haɓaka ma'anar tsoka, da haɓaka mafi kyawun matsayi. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan da suke yi na yau da kullun don ikonsa na ba da gudummawa don ingantacciyar wasan motsa jiki, ko kuma kawai don cimma mafi kyawun siffa da sassakakkar bayyanar jikin sama.

Yanayinta: tsammanin nuni a nuni Barbell Faɗin Riko Kai tsaye Layi

• Fara tare da barbell yana hutawa a kan cinyoyin ku, kiyaye bayanku madaidaiciya kuma kafadunku a sassauta.
• Ɗaga kararrawa kai tsaye zuwa ga haƙar ku, jagora tare da gwiwar hannu kuma ku ajiye sandar kusa da jikin ku. Ya kamata maginin gwiwar ku su kasance mafi girma fiye da na gaba.
• Dakata na ɗan lokaci lokacin da ƙwanƙwasa ke ƙasa da haƙar ku, tabbatar da kafaɗun ku da hannayen ku na sama sun yi daidai da ƙasa.
• Rage barbell ɗin baya zuwa wurin farawa a cikin saurin sarrafawa, kammala maimaitawa ɗaya. Maimaita wannan don adadin maimaitawa da ake so.

Lajin Don yi Barbell Faɗin Riko Kai tsaye Layi

• Sarrafa Motsi: Ɗaga katako a hankali kuma da gangan zuwa matakin ƙirjin ku, ajiye shi a kusa da jikin ku sosai. A guji firgita ko yin amfani da kuzari don ɗaga nauyi, saboda hakan na iya haifar da rauni. Rage barbell a hankali kuma, tsayayya da nauyi akan hanyar ƙasa don haɓaka haɗin tsoka.
• Kiyaye Bayan Ka Daidai: Yana da mahimmanci a kula da baya madaidaiciya a duk lokacin motsa jiki. Kar a karkata gaba ko baya, saboda wannan na iya sanya damuwa mara amfani a bayan baya. Idan kun sami kanku kuna buƙatar jingina ko hunch don ɗaga nauyi, yana iya yin nauyi sosai.
• Guji Yin Tafi Da Kyau: Kuskure na gama gari shine ɗaga ƙwanƙwasa da tsayi sosai

Barbell Faɗin Riko Kai tsaye Layi Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Faɗin Riko Kai tsaye Layi?

Ee, mafari na iya yin aikin motsa jiki na Barbell Wide Grip Upright Row. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan lokutan farko don tabbatar da ana yin aikin daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara nauyi yayin da ƙarfinsu da fasaha suka inganta.

Me ya sa ya wuce ga Barbell Faɗin Riko Kai tsaye Layi?

• Injin Cable Madaidaicin Layi: Yin amfani da injin kebul don wannan motsa jiki na iya samar da daidaiton matakin juriya a cikin motsi.
• Smith Machine Upright Row: Ana yin wannan bambancin akan na'urar Smith, wanda zai iya samar da ƙarin kwanciyar hankali kuma ya ba ku damar mai da hankali kan tsokoki da ake aiki.
• EZ Bar Layi tsaye: Yin amfani da sandar EZ maimakon madaidaicin barbell na iya rage damuwa a wuyan hannu da gaɓoɓin gaba.
• Layi Mai Hannun Hannu Guda Guda: Wannan bambancin ya ƙunshi yin motsa jiki tare da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen ganowa da gyara duk wani rashin daidaituwa cikin ƙarfi ko sassauci.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Faɗin Riko Kai tsaye Layi?

• Barbell Shrugs wani motsa jiki ne mai fa'ida wanda ya dace da Barbell Wide Grip madaidaiciya Row saboda suna mai da hankali kan tsokoki na trapezius na sama, waɗanda kuma ke aiki yayin layuka masu tsayi, ta haka ƙarfafa waɗannan tsokoki da haɓaka ƙarfin jiki gaba ɗaya.
• Motsa jiki na Face Har ila yau yana da matukar dacewa ga Barbell Wide Grip tsaye Row yayin da yake kaiwa ga deltoids na baya da kuma rhomboids, tsokoki waɗanda ake aiki a kaikaice yayin layuka masu tsayi, don haka tabbatar da daidaiton motsa jiki na kafada da kuma inganta matsayi mafi kyau.