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Cable Gaban Zaune Layi

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiWada ta hurna.
Musulunci Masu gudummawaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Musulunci Masu ɗauke da masu gudummawaBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Cable Gaban Zaune Layi

Cable Front Seated Row wani motsa jiki ne mai tasiri mai ƙarfi wanda ke kaiwa nau'ikan tsokoki, ciki har da latissimus dorsi, rhomboids, da trapezius, don haka inganta ƙarfin jiki da matsayi. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda juriya da za a iya daidaita su. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin bayansu, haɓaka daidaiton tsoka, da haɓaka kwatankwacin yanayin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Cable Gaban Zaune Layi

  • Ɗauki rigar V-bar da hannaye biyu kuma, yayin da kake ajiye baya, ja hannun zuwa kugu.
  • Matse ruwan kafadar ku tare yayin da kuke ja hannun, tabbatar da gwiwar gwiwar ku suna tuƙi a baya kuma suna kasancewa kusa da jikin ku.
  • Riƙe wannan matsayi na ɗan lokaci kafin a mayar da hannun a hankali zuwa wurin farawa, ƙyale hannayenku su shimfiɗa gabaɗaya kuma ɓangarorin kafada su rabu.
  • Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Cable Gaban Zaune Layi

  • Daidaitaccen Riko: Lokacin kama hannayen kebul ɗin, tabbatar da riƙon naka ya tsaya tsayin daka amma bai wuce gona da iri ba don guje wa damuwan wuyan hannu. Ya kamata a sanya hannayenku a nisan kafada. Ka guje wa riƙon hannaye da yawa ko kunkuntar kamar yadda zai iya shafar tasirin motsa jiki da damuwa da wuyan hannu.
  • Motsi mai sarrafawa: Lokacin jan kebul ɗin zuwa gare ku, yi haka a hankali da sarrafawa. Wannan yana taimakawa wajen haɗa tsokar ku yadda ya kamata. Ka guje wa motsi ko motsi mai sauri saboda suna iya haifar da rauni na tsoka kuma ba za su samar da iyakar fa'idodin motsa jiki ba.
  • Cikakkun Motsi: Ja kebul ɗin har sai hannayenku suna kusa da cikin ku kuma gwiwar gwiwarku suna bayan jikin ku. Sa'an nan kuma, mika hannuwanku gaba daya don komawa wurin farawa. Guji rabin sake

Cable Gaban Zaune Layi Tambayoyin Masu Nuna

Shi beginners za su iya Cable Gaban Zaune Layi?

Ee, masu farawa za su iya yin motsa jiki na Cable Front Seated Row. Duk da haka, yana da mahimmanci a yi amfani da nauyi mai sauƙi don farawa da mayar da hankali kan tsari daidai don guje wa rauni. Hakanan yana da fa'ida a sami mai horar da kai ko ƙwararrun ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Kamar kowane motsa jiki, idan kun ji wani ciwo ko rashin jin daɗi, dakatar da nan da nan kuma tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Cable Gaban Zaune Layi?

  • Layin Cable Tsaye: Maimakon zama, kuna yin wannan motsa jiki a tsaye, tare da cibiya da ƙananan jikin ku da na sama.
  • Layin Riko Mai Faɗi: Wannan bambancin ya ƙunshi yin amfani da riko mai faɗi, wanda ke kaiwa tsokoki a baya da kafadu da ƙarfi sosai.
  • Rufe Riko Kebul Row: Sabanin haka, yin amfani da riko na kusa yana hari tsokoki a tsakiyar ku da ƙasan baya da ƙarfi.
  • Layin Cable Cable: Ana yin wannan bambancin akan benci mai karkata, wanda ke canza kusurwar ja kuma yana aiki da tsokoki ta wata hanya daban.

Me suna da abin da ya sanya ɗaukehawa ga Cable Gaban Zaune Layi?

  • Aikin motsa jiki na Barbell Bent-Over Row yana da matukar dacewa ga Cable Front Seated Row kamar yadda yake kaiwa irin wannan tsokoki irin su rhomboids, latissimus dorsi, da tarkuna, amma kuma yana shiga ƙananan baya da hamstrings, don haka yana ba da cikakken jiki. motsa jiki.
  • Dumbbell One-Arm Row wani motsa jiki ne wanda ya dace da Cable Front Seated Row. Duk da yake yana kaiwa ga tsokoki a baya, yana ba da damar horarwa na waje, yana taimakawa wajen magance duk wani rashin daidaituwa a cikin ƙarfin ko ci gaban tsoka.

Karin kalmar raɓuwa ga Cable Gaban Zaune Layi

  • Cable jere motsa jiki
  • motsa jiki jeren kebul zaune na gaba
  • Ayyukan baya tare da kebul
  • Zaune horon jere
  • Ayyukan injin kebul
  • Ƙarfafa horo don baya
  • Layin kebul na motsa jiki
  • Motsa motsa jiki na igiyoyi
  • Ayyukan ginin tsoka na baya
  • Ayyukan motsa jiki na USB don ƙarfin baya