Bikin Nakiyya Daya Hannu Ta Lankwasa-Over Row

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Kayayyakin kayan aiki
• 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

Sakonni ga Bikin Nakiyya Daya Hannu Ta Lankwasa-Over Row

Landminine Dandalin hannu Bent-Over jere-kan layi ne mai karfin horo wanda da farko yakan bunkasa tsokoki a baya, kafadu, da makamai. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ƙarfin daidaitacce. Wannan motsa jiki babban zaɓi ne ga waɗanda ke neman inganta ƙarfin jikinsu na sama, matsayi, da ma'auni na tsoka, kamar yadda ya ba da damar horar da ƙungiya ɗaya, tabbatar da cewa bangarorin biyu suna aiki daidai.

Yanayinta: tsammanin nuni a nuni Bikin Nakiyya Daya Hannu Ta Lankwasa-Over Row

• Tsaya gefe zuwa ga barbell, ƙafafu kafada-nisa, kuma lanƙwasa a kwatangwalo da gwiwoyi don kama ƙarshen barbell da hannun dama.
• Tsaya bayanka madaidaiciya kuma ja ƙwanƙwasa zuwa gefenka, kiyaye gwiwar gwiwarka kusa da jikinka.
• Rike a saman na ɗan lokaci, sannan sannu a hankali runtse barbell baya zuwa wurin farawa.
• Maimaita motsa jiki don adadin maimaitawa da kuke so, sannan ku canza zuwa hannun hagu ku maimaita aikin.

Lajin Don yi Bikin Nakiyya Daya Hannu Ta Lankwasa-Over Row

• **Kauce wa Juyin Juya**: Kuskure na gama gari shine yin amfani da hanzari ko jujjuya nauyi. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Tabbatar cewa motsin ku yana sarrafawa kuma a tsaye, duka yayin ɗagawa da rage nauyi.
• ** Kiyaye Babban Mahimmancin ku ***: Tsayar da ƙwaƙƙwaran cibiya a duk lokacin motsa jiki yana da mahimmanci don kwanciyar hankali da kuma kare ƙananan baya. Ka guji harba bayanka ko karkatar da gangar jikinka, saboda waɗannan kura-kurai na iya haifar da raunin baya.
• **Cikakken Matsayin Motsi ***: Don samun mafi kyawun motsa jiki, tabbatar da cewa kuna tafiya cikin yanayin motsi. Ja da barbell

Bikin Nakiyya Daya Hannu Ta Lankwasa-Over Row Tambayoyin Masu Nuna

Shi beginners za su iya Bikin Nakiyya Daya Hannu Ta Lankwasa-Over Row?

Ee, masu farawa za su iya yin motsa jiki na Landmine One Arm Bent-Over Row. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari da fasaha mai kyau. Wannan motsa jiki yana da amfani don ƙarfafa baya, kafadu, da hannaye. Ana ba da shawarar koyaushe don samun ƙwararren mai horarwa ko wanda ya ƙware wajen ɗaga nauyi don jagorantar masu farawa ta hanyar motsa jiki don guje wa duk wani rauni mai yuwuwa.

Me ya sa ya wuce ga Bikin Nakiyya Daya Hannu Ta Lankwasa-Over Row?

• Layin T-Bar nawa: A cikin wannan bambance-bambancen, zaku karkatar da barbell, lanƙwasa a kugu, kuma ku jera sandar zuwa ga ƙirjin ku ta amfani da hannaye biyu.
• Landmine One Arm Squat da Row: Wannan bambance-bambancen yana ƙara squat zuwa motsi, inda za ku tsuguna kafin yin jere, ƙara ƙananan sassan jiki zuwa motsa jiki.
• Landline One Row Row: Wannan bambance-bambancen ya ƙunshi jere mafi girma, inda kuka ja barbell domin babba kirji ko kafada, wanda aka yiwa manya baya da tsokoki na sama sosai.
• Landline jeri jereationations: Wannan bambance-bambancen ya hada da jujjuyawar jujjuyawar ku kamar yadda kuka jera barbaren da kuma hukunta ku ban da baya ga ku da makamai.

Me suna da abin da ya sanya ɗaukehawa ga Bikin Nakiyya Daya Hannu Ta Lankwasa-Over Row?

• Layukan Dumbbell wani motsa jiki ne na ƙarin motsa jiki saboda suna kai hari ga ƙungiyoyin tsoka iri ɗaya, gami da latissimus dorsi da rhomboids, kuma suna iya taimakawa wajen haɓaka ƙarfi da daidaituwar haɗin gwiwa, wanda ke da mahimmanci ga bambancin hannu ɗaya na layin Landmine.
• Layin Renegade wani ƙari ne mai fa'ida saboda ba wai kawai yana kai hari ga tsokoki na baya ba, har ma ya haɗa da asali da kafadu, haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya, wanda zai iya haɓaka aiki a cikin Landmine One Arm Bent-Over Row.