Barbell Reverse Grip Lankwasa akan 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 Reverse Grip Lankwasa akan Layi

The Barbell Reverse Grip Bent Over Row motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki a baya, biceps, da goshin ku. Yana da kyakkyawan motsa jiki ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin jikinsu na sama, haɓaka matsayi, da haɓaka ma'anar tsoka. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke neman haɓaka ƙarfin ja, wanda zai iya zama fa'ida a cikin wasanni daban-daban da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Barbell Reverse Grip Lankwasa akan Layi

• Lanƙwasa a kwatangwalo da gwiwoyinku, riƙe bayanku madaidaiciya, kuma ku runtse jikin ku har sai ya yi kusan daidai da ƙasa.
• Bari barbell ya rataye a tsayin hannu daga kafadu, wannan shine wurin farawa.
• Ja lanƙwanƙarar zuwa ga abbs na sama ta lankwasawa gwiwar hannu da matse ruwan kafadar ku tare.
• Sannu a hankali rage ƙwanƙwasa baya zuwa wurin farawa, cikakken mika hannunka da kafadu, don kammala maimaitawa ɗaya.

Lajin Don yi Barbell Reverse Grip Lankwasa akan Layi

• ** Kiyaye Tsakanin Kashin Baya ***: Lanƙwasa a kwatangwalo da gwiwoyinku, riƙe bayanku madaidaiciya kuma kusan daidai da ƙasa. Kuskure na yau da kullun shine zagaye na baya, wanda zai haifar da rauni. Koyaushe kiyaye kashin baya tsaka tsaki don guje wa damuwa mara amfani a kan ƙananan baya.
• **Motsi Mai Sarrafawa**: Ja da ƙwanƙwasa zuwa ga kugu na sama yayin da yake riƙe gwiwar gwiwar ku kusa da jikin ku. Ya kamata mashaya ta kasance daidai da kashin mahaifa. Ka guji motsi ko motsi mai sauri, wanda zai haifar da ciwon tsoka. Madadin haka, mayar da hankali kan sarrafawa, motsi masu santsi.
• **Tsarin Numfashi**: Numfashi yayin da kake ɗaga barbell ɗin da numfashi yayin da kake mayar da shi zuwa ga

Barbell Reverse Grip Lankwasa akan Layi Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Reverse Grip Lankwasa akan Layi?

Ee, masu farawa zasu iya yin Barbell Reverse Grip Bent akan motsa jiki na jere. Duk da haka, yana da mahimmanci don farawa da nauyin nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Wannan motsa jiki na iya zama ƙalubale sosai, don haka masu farawa yakamata su ɗauki shi sannu a hankali kuma a hankali ƙara nauyi yayin da ƙarfinsu da fasaha suke haɓaka. Hakanan yana da kyau a sami mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki ya kula da ƴan lokutan farko don tabbatar da fom ɗin daidai.

Me ya sa ya wuce ga Barbell Reverse Grip Lankwasa akan Layi?

• Layin Cable Seated: Maimakon barbell, wannan bambancin yana amfani da na'ura na USB, wanda zai iya ba da ci gaba da tashin hankali a cikin motsi kuma yana taimakawa wajen ƙaddamar da tsokoki daban-daban.
• Layin Juyawa: Wannan bambancin ya ƙunshi amfani da nauyin jikin ku azaman juriya. Za ku kafa mashaya a tsayin hips akan injin Smith ko squat tarak, kuma ku ja kanku zuwa mashaya.
• Layin T-Bar: Wannan bambancin ya ƙunshi amfani da injin T-bar. Motsin yana kama da ƙwanƙarar ƙwanƙwasa da aka lanƙwasa akan layi, amma T-bar yana ba da izinin riko da matsayi daban.
• Smith Machine Bent Over Row: Wannan bambancin yana amfani da na'ura na Smith, wanda ke ba da kwanciyar hankali kuma yana ba ku damar mai da hankali kan ƙayyadaddun tsoka maimakon daidaita nauyin.

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

• Pull-ups wani karin motsa jiki ne yayin da suke mai da hankali kan ƙarfin jiki na sama kamar lats da biceps, waɗanda kuma suke aiki yayin Barbell Reverse Grip Bent over Rows, don haka inganta ƙarfin riko da yanayin yanayin jiki na sama.
• Layin T-bar motsa jiki ne mai alaƙa kamar yadda kuma yana mai da hankali kan rukunin tsoka iri ɗaya, gami da tsakiyar baya, lats, da biceps, don haka haɓaka haɓakar tsoka da ƙima.