Barbell Reverse Grip karkata Layi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wurin roba.

Sakonni ga Barbell Reverse Grip karkata Layi

The Barbell Reverse Grip Incline Row shine ingantaccen motsa jiki na horarwa mai ƙarfi wanda ke kaiwa ga tsokoki a baya, kafadu, da biceps, yayin da kuma ke shiga cikin ainihin. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke son inganta ƙarfin jikinsu na sama, matsayi, da ma'anar tsoka. Mutane na iya zaɓar wannan motsa jiki yayin da yake ba da wani kusurwa na musamman na haɗin tsoka, mai yuwuwar haifar da haɓakar tsoka da ƙarfi akan lokaci.

Yanayinta: tsammanin nuni a nuni Barbell Reverse Grip karkata Layi

• Tsaya suna fuskantar benci, ƙwace barbell ɗin tare da juyi riko (hannun hannu suna fuskantar ku), sa'annan ku ɗaga shi daga rakiyar.
• Lanƙwasa a kugu kuma ku ɗora ƙirjin ku a kan benci mai karkata, ku ajiye ƙafafu a ƙasa kuma baya madaidaiciya.
• Ɗauki ƙararrawar sama zuwa ƙananan ƙirjin ku, ku matse ruwan kafada tare a saman motsi.
• Sannu a hankali saukar da barbell baya zuwa wurin farawa, tabbatar da kiyaye ikon motsi gaba ɗaya. Maimaita adadin maimaitawa da ake so.

Lajin Don yi Barbell Reverse Grip karkata Layi

• **Madaidaicin Riko**: Rike ƙwanƙwasa tare da juyawa, ma'ana ya kamata tafin hannunka suna fuskantarka. Wannan rikon yana ɗaukar biceps ɗin ku fiye da riko na gargajiya. Tabbatar cewa hannayenku sun ɗan faɗi kaɗan fiye da faɗin kafaɗa.
• **Motsi Mai Sarrafawa**: Ja da ƙwanƙwasa sama zuwa ga ƙirjin ku, tare da kiyaye gwiwar gwiwar ku kusa da jikin ku. Yana da mahimmanci a yi wannan motsi a hankali kuma tare da sarrafawa, saboda jujjuya katako na iya haifar da rauni.
• **A guji wuce gona da iri ***: Kuskure ɗaya na gama gari shine wuce gona da iri a saman motsi. Don guje wa wannan, kar a yi ƙoƙarin ja ƙwanƙwasa da tsayi sosai. Kada magincinku su wuce jikin ku.
• **Mai da hankali kan

Barbell Reverse Grip karkata Layi Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Reverse Grip karkata Layi?

Ee, masu farawa zasu iya yin motsa jiki Reverse Grip Incline Row. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki ya kula da ƴan lokutan farko don tabbatar da ana yin aikin daidai. Ka tuna, mabuɗin shine a hankali ƙara nauyi yayin da ƙarfi da amincewa suka inganta.

Me ya sa ya wuce ga Barbell Reverse Grip karkata Layi?

• Smith Machine Reverse Grip Incline Row: A cikin wannan bambance-bambance, ana yin layin akan na'urar Smith, yana ba da kwanciyar hankali da tallafi, musamman ga masu farawa ko waɗanda ke da matsalolin baya.
• Cable Reverse Grip Incline Row: Wannan bambancin yana amfani da injin na USB, yana ba da tashin hankali akai-akai a cikin motsi, wanda zai iya taimakawa wajen ƙara yawan kunna tsoka.
• Resistance Band Reverse Grip Incline Row: Wannan bambancin yana amfani da makada na juriya maimakon nauyi, yana mai da shi kyakkyawan zaɓi don motsa jiki na gida ko ga waɗanda ke son mayar da hankali kan juriyar tsoka.
• Juya Hannun Hannu guda ɗaya: Ana yin wannan bambancin hannu ɗaya a lokaci ɗaya, yana taimakawa wajen magance duk wani rashin daidaituwar tsoka da kuma ƙaddamar da tsokoki sosai.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Reverse Grip karkata Layi?

• Pull-ups: Pull-ups suna aiki iri ɗaya na tsokoki na farko kamar Barbell Reverse Grip Incline Row, musamman lats, kuma suna shiga biceps da kafadu, suna ba da cikakkiyar motsa jiki na jiki wanda ya dace da abin da aka yi niyya na Layukan Hankali.
• Layukan Cable Seated: Wannan darasi kuma yana hari da tsokoki na baya, musamman lats da rhomboids, kama da Barbell Reverse Grip Incline Row. Yin amfani da na'ura na USB yana ba da tashin hankali akai-akai a cikin motsi, wanda zai iya taimakawa wajen inganta ƙarfin tsoka da kwanciyar hankali.