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Cable Wurin zama Supine-riko 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 Wurin zama Supine-riko Layi

Cable Seated Supine-grip Row babban motsa jiki ne mai ƙarfi wanda ke kaiwa tsokoki a baya, kafadu, da hannaye. Yana da kyakkyawan zaɓi na motsa jiki don masu farawa da masu sha'awar motsa jiki na ci gaba saboda juriya mai daidaitacce da mai da hankali kan tsari. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya inganta yanayin ku, haɓaka ma'anar tsoka, da haɓaka ƙarfin jiki na sama, yana mai da shi mashahurin zaɓi ga waɗanda ke neman tsarin dacewa mai kyau.

Yanayinta: tsammanin nuni a nuni Cable Wurin zama Supine-riko Layi

  • Mayar da gaba daga kwatangwalo don kama hannun V-bar, kiyaye bayanka madaidaiciya. Wannan shine wurin farawanku.
  • Ja hannun hannun zuwa cikin ciki yayin da yake jingin baya kaɗan, riƙe bayanka madaidaiciya kuma ka mai da hankali kan matse ruwan kafada tare.
  • Riƙe matsayi na ɗan lokaci lokacin da hannun ya taɓa cikin ku, sannan a hankali mayar da hannun baya zuwa wurin farawa yayin kiyaye iko.
  • Maimaita aikin don adadin da ake so na maimaitawa yayin da tabbatar da fom ɗin ku daidai ne don hana rauni.

Lajin Don yi Cable Wurin zama Supine-riko Layi

  • Riko da Jawo: Rikon sandar ya kamata ya kasance a kwance (hannun hannu suna fuskantar ku). Lokacin ja da kebul ɗin, tabbatar da ja ta zuwa ciki, ba ƙirjin ku ba. Wannan kuskure ne na kowa kuma yana iya rage tasirin motsa jiki.
  • Motsa jiki masu sarrafawa: Guji motsi ko motsi mai sauri. Makullin wannan darasi shine a yi shi tare da jinkirin motsi masu sarrafawa. Ja kebul ɗin zuwa gare ku a hankali, riƙe na daƙiƙa ɗaya lokacin da gwiwar gwiwarku suke a matsayi kololuwa, sannan a hankali komawa wurin farawa. Wannan zai tabbatar da iyakar ƙwayar tsoka.
  • Ka guje wa wuce gona da iri: Kada ku wuce gona da iri idan kun dawo wurin farawa. Wannan na kowa ne

Cable Wurin zama Supine-riko Layi Tambayoyin Masu Nuna

Shi beginners za su iya Cable Wurin zama Supine-riko Layi?

Ee, masu farawa zasu iya yin motsa jiki na Cable Seated Supine-grip Row. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da an yi shi daidai. Kamar kowane sabon motsa jiki, ana ba da shawarar farawa a hankali kuma a hankali ƙara nauyi da ƙarfi yayin da ƙarfi da jimiri suka inganta.

Me ya sa ya wuce ga Cable Wurin zama Supine-riko Layi?

  • Layin Juyawa motsa jiki ne mai nauyin jiki inda ka ja kanka zuwa mashaya, kana maimaita motsin tuƙi a cikin wani jirgin sama daban.
  • Layin Wutar Kebul ɗin Zazzagewa tare da ɗimbin ɗimbin ɗimbin ɗimbin yawa inda kuke amfani da riƙon sama da ƙasa maimakon riƙon hannu, kuna niyya ga tsokoki daban-daban.
  • Wurin Zazzagewar Cable mai hannu guda ɗaya yana ba ku damar mai da hankali kan kowane gefen jikin ku daban-daban, inganta daidaiton tsoka da daidaito.
  • Layin Kebul na Tsaye shine bambancin inda kuke yin motsi yayin da kuke tsaye, shigar da ƙananan jikin ku da kuma ainihin ku sosai.

Me suna da abin da ya sanya ɗaukehawa ga Cable Wurin zama Supine-riko Layi?

  • Bent Over Barbell Rows: Bent Over Barbell Rows kuma suna aiki da tsokoki na baya, musamman latissimus dorsi, rhomboids, da trapezius, a cikin irin wannan motsi na ja zuwa Cable Seated Supine-grip Row, inganta ma'auni na tsoka da inganta ikon yin ayyukan yau da kullum. mai bukatar ja ko dagawa.
  • Dumbbell Pullovers: Dumbbell Pullovers sun haɗu da Cable Seated Supine-grip Row ta hanyar niyya daga latissimus dorsi ta hanya ta musamman, faɗaɗa kewayon motsi da taimakawa wajen haɓaka sassauci da motsi, yayin da ke haɗa kirji da triceps zuwa digiri mafi girma don ƙarin ƙari. m babba jiki motsa jiki.

Karin kalmar raɓuwa ga Cable Wurin zama Supine-riko Layi

  • "Cable line motsa jiki don baya"
  • "Ayyukan jeri na USB zaune"
  • "Tsarin layin dogo"
  • "Ayyukan ƙarfafa baya da kebul"
  • "Cable zaune jere don baya tsokoki"
  • "Ayyukan motsa jiki na USB"
  • "Ayyukan motsa jiki na baya ta amfani da layin kebul"
  • "Dabarun jeri mai zaune-tsaye"
  • "Ayyukan USB don ƙarfin baya"
  • "Fitness na yau da kullun tare da layin kebul zaune"