Cable Lankwasa a jere

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

Sakonni ga Cable Lankwasa a jere

Cable Bent Over Row wani motsa jiki ne mai ƙarfi wanda aka tsara don ƙaddamar da tsokoki a baya, kafadu, da hannaye, yana mai da shi manufa ga waɗanda ke neman haɓaka ƙarfin jikinsu na sama. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi cikin sauƙi don dacewa da matakin motsa jiki na mutum. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullun don inganta yanayin su, haɓaka ma'anar tsoka, da haɓaka ƙarfin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Cable Lankwasa a jere

• Kunna gwiwoyinku kadan kuma ku karkata gaba daga kugu, ku tsayar da bayanku madaidaiciya da idanunku suna kallon gaba.
• Ɗauki igiyar kebul ɗin tare da hannaye biyu, dabino suna fuskantar juna, sannan ku ja shi zuwa kugu yayin da kuke ajiye gwiwar ku kusa da jikin ku.
• Rike na ɗan lokaci, matsi tsokoki na baya, sannan a hankali mayar da hannun zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Cable Lankwasa a jere

• Sarrafa motsinku: Lokacin jan kebul ɗin, yi ta a hankali da sarrafawa. Ka guje wa firgita ko amfani da hanzari don ja kebul ɗin zuwa jikinka. Wannan kuskure ne na kowa wanda ba kawai yana rage tasirin motsa jiki ba amma yana ƙara haɗarin rauni.
• Shiga Mahimmancin ku: Rike jigon ku a duk lokacin motsa jiki. Wannan yana taimakawa wajen kiyaye daidaito da kwanciyar hankali, kuma yana aiki da tsokoki na ciki.
• Ja Ta Hannun Hannu: Tabbatar cewa kana jan kebul ɗin ta gwiwar gwiwarka ba hannunka ba. Wannan yana taimakawa wajen tunkarar tsokoki na baya yadda ya kamata. Kuskure na yau da kullun shine mayar da hankali da yawa akan riko da motsin hannu, wanda zai haifar da gajiyar gaba

Cable Lankwasa a jere Tambayoyin Masu Nuna

Shi beginners za su iya Cable Lankwasa a jere?

Ee, masu farawa zasu iya yin motsa jiki na Cable Bent Over Row. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari da fasaha mai kyau. Wannan motsa jiki yana kai hari ga tsokoki a baya, musamman latissimus dorsi (lats). Hakanan yana da amfani ga biceps da tsokoki a cikin kafadu da wuyansa. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa suyi la'akari da neman shawara daga ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa suna yin aikin daidai kuma don guje wa duk wani raunin da zai iya faruwa.

Me ya sa ya wuce ga Cable Lankwasa a jere?

• Layin Cable Seated: Don wannan bambancin, kuna zaune a kan benci kuma ku ja kebul ɗin zuwa gare ku, wanda da farko ke kaiwa tsakiyar baya.
• Layin Kebul na Tsaye: A cikin wannan sigar, kuna tsayawa yayin yin jere, wanda zai iya taimakawa haɗa ainihin ku da ƙananan jikin ku fiye da matsayin lanƙwasa.
• Layin Kebul Tare da Igiya: Maimakon amfani da sanda, kuna amfani da abin da aka makala igiya, wanda zai iya ba da motsi daban-daban da riko.
• Layin Kebul mai Faɗin Riko: Wannan bambancin yana amfani da riko mai faɗi, wanda zai iya taimakawa wajen kai hari ga baya da kafadu fiye da daidaitaccen riko.

Me suna da abin da ya sanya ɗaukehawa ga Cable Lankwasa a jere?

• Lat Pulldowns kuma yana haɓaka Cable Bent Over Rows yayin da dukansu biyu suka mai da hankali kan tsokar latissimus dorsi, suna haɓaka babban baya da haɓaka ƙarfin ja.
• Layukan Cable Seated wani motsa jiki ne wanda ke haɓaka Cable Bent Over Rows, yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya hari, gami da tsakiyar baya da biceps, amma daga wani kusurwa na daban, yana ba da damar ingantaccen motsa jiki.