Dakatar da Tsakiyar Layi

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Deltoid Posterior
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Dakatar da Tsakiyar Layi

Layin Tsakiyar Dakatarwa shine motsa jiki mai ƙarfi wanda da farko ke kaiwa tsokoki a baya, kafadu, da hannaye, haɓaka ƙarfin jiki na sama da haɓaka matsayi. Kyakkyawan motsa jiki ne ga daidaikun mutane na kowane matakin motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin mutum da juriya. Mutane za su so yin wannan motsa jiki ba kawai don gina tsoka da haɓaka ƙarfin jiki na sama ba, har ma don haɓaka kwanciyar hankali, haɓaka ingantacciyar daidaitawar jiki, da haɓaka aikin gabaɗaya.

Yanayinta: tsammanin nuni a nuni Dakatar da Tsakiyar Layi

• Ɗauki hannaye tare da tafin hannunku suna fuskantar juna kuma kuyi tafiya da ƙafafunku gaba don ƙirƙirar ɗan kusurwa tare da jikinku yana jingina baya.
• Tsaya jikinka a mike, ja ruwan kafadarka baya da kasa, sannan ka ja kirjin ka zuwa hannaye ta lankwasa gwiwar hannu.
• Dakata na ɗan lokaci a saman motsi, matse tsokoki na baya.
• Sannu a hankali rage jikinka baya zuwa wurin farawa, mika hannunka cikakke, kuma maimaita don adadin da ake so na maimaitawa.

Lajin Don yi Dakatar da Tsakiyar Layi

• ** Shiga Mahimmancin ku ***: Kula da jigon jijiya mai ƙarfi a duk lokacin motsa jiki. Wannan yana taimakawa wajen daidaita jikinka da kuma hana damuwa mara amfani a kan ƙananan baya. Kuskuren gama gari shine barin ciki ya faɗo zuwa ƙasa ko baya zuwa baka da yawa.
• **Ja da Baya, Ba Hannunku ba**: Rukunin tsoka na farko da kuke aiki da wannan motsa jiki shine bayan ku, ba hannayen ku ba. Ja jikinku sama ta hanyar matse ruwan kafadar ku tare da tuki gwiwar gwiwar ku zuwa kwatangwalo. Ka guji kuskuren gama gari na ja da hannunka ko sokewa

Dakatar da Tsakiyar Layi Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Tsakiyar Layi?

Ee, masu farawa zasu iya yin motsa jiki na Suspension Middle Row. Duk da haka, yana da mahimmanci a fara da juriya mai sauƙi don tabbatar da tsari daidai da kuma hana rauni. Hakanan yana iya zama taimako ga masu farawa samun mai horarwa ko gogaggen mutum ya kula da su da farko don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Dakatar da Tsakiyar Layi?

• Layin Tsakiyar Tsayawa tare da Twist yana ƙara motsi na juyawa zuwa daidaitattun jeri, yana shigar da maƙasudi da sauran tsokoki na asali.
• Layin Tsakanin Tsarkake Tsarkaka Mai Faɗi yana canza matsayin hannayenku don zama faɗi fiye da faɗin kafaɗa, yana nufin tsokoki daban-daban a baya da kafadu.
• Tsakanin Riko Tsarkake Tsakiyar Tsaki ya ƙunshi haɗa hannayenku kusa da juna, wanda zai iya ƙara ba da fifiko ga tsokoki a tsakiyar bayan ku.
• Layin Tsakanin Dakatar da Hankali yana canza kusurwar jikin ku, yana sauƙaƙa aikin motsa jiki ko mafi wahala dangane da ƙimar niyya.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Tsakiyar Layi?

• Deadlifts: Deadlifts wani motsa jiki ne na fili wanda ke haɗa ƙungiyoyin tsoka da yawa a lokaci ɗaya, gami da baya, glutes, da hamstrings. Wannan yana cike da Tsakiyar Tsakiyar Dakatar ta hanyar ƙarfafa gaba ɗaya jiki, haɓaka matsayi, da haɓaka ikon jiki don yin motsin aiki.
• Layukan Kebul ɗin Zaune: Kamar layin Tsakiyar dakatarwa, wannan motsa jiki yana hari tsokoki a baya, musamman rhomboids da latissimus dorsi. Ta hanyar yin amfani da nau'in juriya daban-daban (na'urar kebul da nauyin jiki a cikin horon dakatarwa), yana ba da nau'i-nau'i da kalubalen tsokoki ta wata hanya dabam, inganta daidaitaccen ci gaban tsoka.