Barbell One Arm Bent a kan Layi

• 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, Pectoralis Major Sternal Head

Sakonni ga Barbell One Arm Bent a kan Layi

The Barbell One Arm Bent over Row motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya, kafadu, da biceps. Kyakkyawan motsa jiki ne ga daidaikun mutane waɗanda ke son haɓaka ƙarfin jikinsu na sama, haɓaka daidaiton tsoka, da haɓaka yanayin jikinsu gaba ɗaya. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa ƙara ƙarfin ja da ku, ba da gudummawa ga ingantacciyar alama ta jiki, da kuma taimakawa rigakafin rauni ta hanyar ƙarfafa tsokoki waɗanda ke goyan bayan kashin baya.

Yanayinta: tsammanin nuni a nuni Barbell One Arm Bent a kan Layi

• Lanƙwasa a kugu har sai gangar jikinka ta kusa yin layi ɗaya da ƙasa, ajiye bayanka madaidaiciya kuma gwiwa ta dama ta dan lanƙwasa.
• Fara tare da mika hannun dama gaba daya don haka kararrawa tana rataye kai tsaye a karkashin kirjin ka.
• Ɗaga maƙarƙashiya sama zuwa ga ƙirjinka, kiyaye gwiwar gwiwarka kusa da jikinka kuma tabbatar da cewa ƙarfin ba ya fito daga baya ko kafadu ba, amma hannunka da tsokoki na baya.
• Sannu a hankali saukar da barbell baya zuwa wurin farawa, cikakken mika hannunka, kuma maimaita motsi don adadin maimaitawa da kake so kafin ya canza zuwa ɗayan hannun.

Lajin Don yi Barbell One Arm Bent a kan Layi

• Motsi masu Sarrafawa: Guji jujjuyawa ko amfani da ƙarfi don ɗaga sandar. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi. Lokacin da kuka ɗaga nauyin, matse ruwan kafadar ku tare, kuma idan kun sauke shi, cika hannayenku gaba ɗaya. Wannan zai tabbatar da cewa kuna aiki yadda ya kamata tsokoki na manufa.
• Yi amfani da Nauyin Da Ya dace: Wani kuskuren gama gari shine amfani da nauyi mai yawa. Wannan zai iya haifar da nau'i mara kyau da kuma raunin da ya faru. Fara da ƙaramin nauyi kuma a hankali ƙara shi yayin da ƙarfin ku ya inganta. Nauyin ya kamata ya yi nauyi ya isa ya ƙalubalanci ku, amma ba nauyi sosai ba wanda zai haifar da ku don daidaita siffar ku.
• Kiyaye Wuyanka A Matsayin Matsakaici: Ka guji

Barbell One Arm Bent a kan Layi Tambayoyin Masu Nuna

Shi beginners za su iya Barbell One Arm Bent a kan Layi?

Ee, masu farawa zasu iya yin motsa jiki na Barbell One Arm Bent Over Row motsa jiki, amma yakamata su fara da nauyi mai nauyi don tabbatar da cewa suna amfani da sigar daidai kuma don guje wa rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko ƙwararrun ƙwararrun motsa jiki da farko don tabbatar da cewa suna yin aikin daidai. Wannan motsa jiki yana da kyau don ƙarfafa baya, kafadu, da makamai.

Me ya sa ya wuce ga Barbell One Arm Bent a kan Layi?

• Layin Bench One Arm Row: Wannan bambancin yana amfani da benci na karkata don tallafawa jikin ku, yana rage damuwa a kan ƙananan baya yayin da har yanzu ke niyya ƙungiyoyin tsoka iri ɗaya.
• Layin Cable Seated: Maimakon yin amfani da ma'auni kyauta, wannan bambancin yana amfani da na'ura na USB, yana ba da damar tashin hankali akai-akai akan tsokoki a duk tsawon motsi.
• T-Bar Row: Wannan bambancin yana amfani da injin T-bar, yana samar da wani nau'i daban-daban da kusurwa, wanda zai iya taimakawa wajen ƙaddamar da wurare daban-daban na tsokoki na baya.
• Layin Renegade: Wannan bambance-bambancen ƙalubalen ya haɗu da turawa sama tare da jeren hannu ɗaya, yana taimakawa aiki duka jikinka na sama da ainihin lokaci guda.

Me suna da abin da ya sanya ɗaukehawa ga Barbell One Arm Bent a kan Layi?

• Pull-ups babban ƙari ne ga Barbell One Arm Bent over Rows yayin da duka biyu suke aiki na jiki na sama, musamman maƙasudin latissimus dorsi da biceps, haɓaka ƙarfin jiki na sama da juriya na tsoka.
• Layukan Dumbbell na iya haɗawa da Barbell One Arm Bent akan Layuka saboda dukansu suna mai da hankali kan ƙungiyoyin tsoka iri ɗaya, gami da baya, kafadu, da biceps, amma yin amfani da dumbbells na iya taimakawa wajen magance duk wani rashin daidaituwa na tsoka tsakanin hagu da gefen dama na jiki.