Cable High Row

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.
• 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 Cable High Row

Cable High Row wani motsa jiki ne na horo mai ƙarfi wanda ke kaiwa tsokoki a baya, kafadu, da hannaye, yana sa ya zama mai fa'ida ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin sama da matsayi. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba saboda juriya mai daidaitacce. Mutum zai so ya yi wannan motsa jiki don inganta sautin tsoka, tallafawa motsi na aiki a cikin ayyukan yau da kullum, da inganta ingantaccen daidaituwar jiki da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Cable High Row

• Tsaya suna fuskantar injin, ƙafafu nisan kafada, kuma ɗauki sandar da hannaye biyu, dabino suna fuskantar ƙasa.
• Ja sandar zuwa kirjin ku yayin da kuke ɗora tsayin gwiwar gwiwarku da layi ɗaya zuwa ƙasa, tabbatar da cewa kun matse ruwan kafadar ku tare.
• Riƙe wannan matsayi na ɗan lokaci, jin ƙanƙara a cikin babba da kafadu.
• A hankali mayar da sandar baya zuwa wurin farawa, cikakken mika hannunka amma ba tare da kulle gwiwar gwiwarka ba, kuma maimaita motsi don adadin maimaitawar da kake so.

Lajin Don yi Cable High Row

• Nauyin Da Ya Dace: Wata hanyar da za a bi don yin wannan motsa jiki lafiya shine a zaɓi nauyin da ya dace. Idan nauyin ya yi nauyi sosai, za ku iya takura tsokoki ko kuma ku daidaita siffar ku. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Motsi Mai Sarrafa: Tabbatar cewa ba kwa gaggawar motsa jiki ba. Ya kamata motsi ya kasance a hankali da sarrafawa, duka lokacin ja da kebul zuwa gare ku da lokacin fitar da shi. Wannan zai tabbatar da cewa kuna aiki da tsokoki yadda ya kamata kuma ba ku dogara da kuzari ba.
• Cikakkun Motsi: Tabbatar kana amfani da cikakken kewayon motsi. Ja da hannunka baya har sai gwiwar gwiwarka sun yi daidai da jikinka sannan ka mika hannunka gaba daya ba tare da kulle gwiwar gwiwarka ba. Wannan

Cable High Row Tambayoyin Masu Nuna

Shi beginners za su iya Cable High Row?

Ee, masu farawa zasu iya yin motsa jiki na Cable High Row. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar kowane motsa jiki, ana ba da shawarar samun mai horo ko gogaggen mai zuwa motsa jiki ya fara nuna motsin. Wannan darasi yana da kyau don yin niyya ga tsokoki a bayanku, musamman lats da rhomboids.

Me ya sa ya wuce ga Cable High Row?

• Layin Tsayayyen Cable shine wani bambancin inda kake tsaye, karkata gaba kadan sannan ka ja kebul ɗin zuwa kugu.
• Layin Cable-Arm One-Arm yana ba ka damar mayar da hankali ga gefe ɗaya na jikinka a lokaci guda, jawo kebul ɗin zuwa kugu da hannu ɗaya yayin da kake riƙe ɗayan hannunka a kan kwatangwalo.
• Ana yin Layin Cable Cable a kan benci mai karkata, yana jan kebul ɗin zuwa ga ƙirjinka yayin da kake ajiye bayanka da kwanciyar hankali.
• Bent Over Cable Row shine bambancin inda ka lanƙwasa a kugu, ajiye bayanka a kwance sannan ka ja kebul ɗin zuwa jikinka.

Me suna da abin da ya sanya ɗaukehawa ga Cable High Row?

• The Seated Cable Row motsa jiki kuma ya dace da Cable High Row yayin da yake kai hari ga ƙungiyoyin tsoka iri ɗaya, ciki har da rhomboids da trapezius, amma ya haɗa da motsin motsi daga wani matsayi daban-daban, don haka yana ba da cikakkiyar motsa jiki ga tsokoki na baya.
• The Bent Over Barbell Row wani motsa jiki ne wanda ya dace da Cable High Row, saboda ba wai kawai yana kai hari ga ƙungiyoyin tsoka iri ɗaya ba amma har ma da ƙananan baya da hamstrings, yana inganta ƙarfin baya da kwanciyar hankali.