Barbell Kwance Kusa-Grip Karkashin Layi akan Rack

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

Sakonni ga Barbell Kwance Kusa-Grip Karkashin Layi akan Rack

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Barbell a kan Rack shine motsa jiki mai ƙarfi wanda ya fi dacewa da tsokoki na baya, biceps, da kafadu. Wannan aikin motsa jiki ya dace don daidaikun mutane da ke da niyyar haɓaka ƙarfin jiki na sama, haɓaka ma'anar tsoka, da haɓaka haɓaka gabaɗaya. Mutane za su iya zaɓar wannan darasi don tasirinsa wajen haɓaka mafi kyawun matsayi, haɓaka iyawar ɗagawa, da ba da gudummawa ga ingantaccen tsarin horon ƙarfi.

Yanayinta: tsammanin nuni a nuni Barbell Kwance Kusa-Grip Karkashin Layi akan Rack

• Tsaya yana fuskantar ƙararrawar kuma kama shi tare da riƙon hannu (hannun hannu suna fuskantar sama) da hannaye a tsaye kusa da juna, kusa da faɗin kafada.
• Ja da barbell zuwa ƙananan ƙirjinka yayin da kake ajiye jikinka har yanzu, hannayenka kawai ya kamata su yi motsi. Tabbatar cewa gwiwar hannu suna kusa da jikin ku a duk lokacin motsi.
• Riƙe matsayi na ɗan lokaci lokacin da barbell ya fi kusa da ƙirjin ku, yana matsi tsokoki na baya.
• A hankali mayar da barbell zuwa wurin farawa, cikakken mika hannuwanku da jin shimfiɗa a cikin tsokoki na baya. Wannan yana kammala maimaitawa ɗaya.

Lajin Don yi Barbell Kwance Kusa-Grip Karkashin Layi akan Rack

• Riko: Yi amfani da rikon hannun hannu tare da sanya hannayenku kusa da juna akan kararrawa. Wannan rikon yana kaiwa tsokoki hari daban da jeren gargajiya. Duk da haka, tabbatar da rikon ku bai yi ƙarfi sosai ba saboda zai iya haifar da ƙuƙuwar wuyan hannu.
• Motsi Mai Sarrafa: Guji motsin motsi. Ya kamata a ɗaga barbell ɗin a saukar da shi a hankali, sarrafawa. Motsi mai sauri da rashin sarrafawa na iya haifar da rauni ko rauni na tsoka.
• Kiyaye gwiwar gwiwar ku: Kusa gwiwar gwiwar ku kusa da jikin ku a duk lokacin motsa jiki. Yarda da gwiwar gwiwar ku don yin firgita zai iya kawar da mayar da hankali daga tsokoki na baya zuwa kafadu, wanda ba shine manufar wannan motsa jiki ba.
• Cikakken Matsayin Motsi: Tabbatar cewa kuna amfani

Barbell Kwance Kusa-Grip Karkashin Layi akan Rack Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Kwance Kusa-Grip Karkashin Layi akan Rack?

Ee, masu farawa zasu iya yin Barbell Liing Close-Grip Underhand Row akan motsa jiki na Rack. Koyaya, yana da mahimmanci farawa da nauyi mai sauƙi don fahimtar tsari da fasaha daidai. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen mutum mai jagora ta hanyar don guje wa kowane rauni. Kamar koyaushe, kafin fara kowane sabon motsa jiki na yau da kullun, yana da kyau a tuntuɓi mai ba da lafiya.

Me ya sa ya wuce ga Barbell Kwance Kusa-Grip Karkashin Layi akan Rack?

• Injin Smith Kwance Kusa-Grip Underhand Row: Wannan bambancin yana amfani da injin Smith, wanda ke ba da kwanciyar hankali kuma yana ba ku damar mai da hankali kan motsin kwale-kwale kawai.
• Cable Kwance Kusa-Grip Underhand Row: Wannan bambancin yana amfani da na'urar kebul, wanda ke ba da tashin hankali akai-akai a cikin duka motsi.
• Bangayyar juriya na kusa-kewayawa Lowhand jere: wanda bambancin yana amfani da bangarori, wanda za a iya daidaita su don matakan daban-daban na tashin hankali kuma suna da girma ga motsa jiki.
• Ketllebell Lowing kusa-riko a kan layi a benci: wannan bambance-bambancen yana maye gurbin barbell tare da kettlebells, samar da hanyar wata hanya don ƙara wahalar motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Kwance Kusa-Grip Karkashin Layi akan Rack?

• The Pull-Up wani motsa jiki ne mai alaka wanda ya dace da Barbell Lying Close-Grip Underhand Row a kan Rack saboda yana shiga ƙungiyoyin tsoka iri ɗaya, ciki har da lats, biceps, da tsakiyar baya, amma kuma ya haɗa da motsi na jiki, wanda zai iya taimakawa wajen inganta aikin motsa jiki. da juriyar tsoka.
• Layin Cable Seated na iya zama ƙarin ƙari ga Barbell Liing Close-Grip Underhand Row a kan Rack yayin da yake kaiwa ga tsokoki guda ɗaya amma a cikin wurin zama, mafi kwanciyar hankali, yana ba da damar ƙarin motsi mai sarrafawa da damar da za a mai da hankali kan tsari da tsoka. alkawari.