Barbell Reverse Grip Lankwasa Sama da 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: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Sakonni ga Barbell Reverse Grip Lankwasa Sama da Layi

The Barbell Reverse Grip Bent Over Row motsa jiki ne mai ƙarfi wanda ke kaiwa tsokoki a baya, kafadu, da hannaye, yayin da kuma ke shiga cikin ainihin. Yana da kyakkyawan zaɓi ga 'yan wasa, masu ginin jiki, ko duk wanda ke neman haɓaka ƙarfin jikinsu na sama da haɓaka matsayi. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haifar da ingantacciyar ma'anar tsoka, haɓaka ƙarfin ɗagawa, da daidaiton jiki.

Yanayinta: tsammanin nuni a nuni Barbell Reverse Grip Lankwasa Sama da Layi

• Kunna gwiwoyinku dan kadan kuma ku matsu a kugu, ku rike bayanku a mike, har sai jikin ku ya kusan daidai da kasa.
• Mika hannunka gabaɗaya don haka barbell yana rataye kai tsaye a gabanka, wannan shine wurin farawa.
• Ja da barbell zuwa cikin cikin ku, ku ajiye gwiwar gwiwar ku kusa da jikin ku kuma ku matse ruwan kafada tare.
• Sannu a hankali rage ƙwanƙwasa baya zuwa wurin farawa, cikakken mika hannuwanku, kuma maimaita motsi don adadin maimaitawar da kuke so.

Lajin Don yi Barbell Reverse Grip Lankwasa Sama da Layi

• Rike da Matsayi: Rike sandar katako tare da riko na gefe (hannun hannu suna fuskantar sama) kuma kiyaye hannayenku kawai fiye da faɗin kafada. Rikon ya kamata ya kasance mai ƙarfi amma kada ya wuce gona da iri don guje wa damuwa mara amfani a wuyan hannu.
• Motsi Mai Sarrafa: Ka guje wa firgita ko yin amfani da ƙarfi don ɗaga sandar. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi. Ɗaga ƙararrawa zuwa ƙananan ƙirjin ku, matse ruwan kafada tare a saman motsi.
• Fasahar Numfashi: Dabarar numfashi mai kyau shine mabuɗin yin wannan motsa jiki yadda ya kamata. Numfashi yayin da kake ɗaga ƙwanƙwasa da numfashi yayin da kake sauke shi. Numfashin da ba daidai ba zai iya haifar da dizziness kuma ba zai ƙyale ba

Barbell Reverse Grip Lankwasa Sama da Layi Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Reverse Grip Lankwasa Sama da Layi?

Ee, masu farawa za su iya yin Barbell Reverse Grip Bent Over Motsa jiki, amma ya kamata su fara da nauyi mai nauyi don tabbatar da cewa suna amfani da tsari daidai kuma don guje wa rauni. Yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da fasaha suka inganta. Hakanan yana iya zama da amfani ga masu farawa su sami mai horar da kansu ko ƙwararrun masu zuwa motsa jiki ya kula da su don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Barbell Reverse Grip Lankwasa Sama da Layi?

• Juya Hannun Hannu Guda ɗaya: Wannan sigar tana mai da hankali kan hannu ɗaya a lokaci ɗaya, ta amfani da ko dai barbell ko dumbbell, wanda zai iya taimakawa wajen gyara rashin daidaituwar tsoka.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: A cikin wannan bambancin, za ku kwanta fuska a kan benci mai karkata don yin aikin, wanda ke ba da ƙarin goyon baya da kwanciyar hankali ga ƙananan baya.
• Cable Machine Reverse Grip Bent Over Row: Yin amfani da na'urar kebul don wannan darasi yana ba da juriya mai tsayi a cikin motsi.
• Smith Machine Reverse Grip Bent Over Row: Wannan bambancin yana amfani da injin Smith, wanda zai iya samar da ƙarin kwanciyar hankali da kuma mayar da hankali ga tsokoki da ake niyya, yana mai da shi kyakkyawan zaɓi ga masu farawa.

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

• Pull-ups wani motsa jiki ne wanda ya dace da Barbell Reverse Grip Bent Over Row, yayin da dukansu suka mayar da hankali kan bunkasa latissimus dorsi, rhomboids, da tsokoki na bicep, haɓaka ƙarfin jiki na sama da juriya.
• Layukan Cable Seated suma suna cika wannan motsa jiki yayin da suke kaiwa ga tsokoki na baya, musamman na tsakiya da na ƙasa, rhomboids, da latissimus dorsi, suna haɓaka ingantacciyar matsayi da daidaito.