Dakatarwa Lankwasa gwiwa Jujjuyawar Layi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Darmo
• 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, Pectoralis Major Sternal Head

Sakonni ga Dakatarwa Lankwasa gwiwa Jujjuyawar Layi

The Suspension Bent Knee Inverted Row shine motsa jiki mai ƙarfi wanda ke kaiwa baya, hannaye, da kafadu, yana ba da cikakkiyar motsa jiki na sama. Ya dace da daidaikun mutane a kowane matakan motsa jiki, saboda yana amfani da nauyin jiki kuma ana iya canzawa gwargwadon iko. Wannan motsa jiki yana da kyau ga waɗanda ke neman inganta ƙarfin jikinsu na sama, haɓaka ma'anar tsoka, da kuma ƙara ƙarfin aiki a cikin ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Dakatarwa Lankwasa gwiwa Jujjuyawar Layi

• Miƙewa ka kama hannayen mai horar da dakatarwa, sannan ka yi tafiya da ƙafafunka gaba har sai jikinka ya kasance a ɗan kusurwa, jingina da baya tare da durƙusa gwiwoyi.
• Tsaya jikinka a mike kuma ka ja kirjinka har zuwa hannaye ta hanyar ja da kafadarka baya da kasa, lankwasa gwiwarka yayin da kake yin haka.
• Dakata a saman motsi, tabbatar da cewa kirjinka yana kusa da hannaye kuma jikinka yana cikin layi madaidaiciya.
• Sannu a hankali saukar da jikin ku zuwa wurin farawa, shimfiɗa hannuwanku gaba ɗaya. Wannan yana kammala maimaita motsa jiki ɗaya.

Lajin Don yi Dakatarwa Lankwasa gwiwa Jujjuyawar Layi

• **A guji wuce gona da iri**: Kuskure daya na yau da kullun shine wuce gona da iri na baya da wuya yayin motsa jiki. Wannan na iya haifar da damuwa da rauni. Don guje wa wannan, haɗa ainihin ku kuma ku kiyaye tsaka-tsakin kashin baya.
• **Matsakaicin Sarrafa**: Kada ku yi amfani da kuzari don ja da kanku; maimakon haka, yi amfani da tsokoki. Wannan yana nufin yakamata kuyi motsa jiki tare da sarrafawa, motsi da gangan. Idan kuna lilo ko firgita, ba ku samun cikakkiyar fa'idar motsa jiki kuma kuna haɗarin rauni.
• **Numfashi Daidai**: Wani kuskuren da aka saba shine rike numfashi. Tabbatar yin numfashi yayin da kake ja da kanka

Dakatarwa Lankwasa gwiwa Jujjuyawar Layi Tambayoyin Masu Nuna

Shi beginners za su iya Dakatarwa Lankwasa gwiwa Jujjuyawar Layi?

Ee, masu farawa za su iya yin motsa jiki mai jujjuyawar Knee Knee, amma ya kamata su yi hakan tare da taka tsantsan da tsari mai kyau. Babban motsa jiki ne wanda zai iya taimakawa wajen ƙarfafa baya, kafadu, da tsokoki na hannu. Koyaya, yana da mahimmanci a fara da ƙaramin nauyi kuma a hankali ƙara haɓaka yayin da ƙarfi da jimiri suka inganta. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da tsari daidai kuma ya hana rauni.

Me ya sa ya wuce ga Dakatarwa Lankwasa gwiwa Jujjuyawar Layi?

• Dakatar da Hannu Daya-daya Lankwasa Knee Juyin Juya: Wannan bambancin yana ƙara wahala ta hanyar buƙatar ku cire nauyin jikin ku ta amfani da hannu ɗaya kawai a lokaci guda.
• Dakatarwa Lanƙwasa Knee Jujjuya Layi tare da karkatarwa: A cikin wannan bambance-bambancen, kuna ƙara juzu'i a saman motsi, wanda ke ɗaukar tsokoki sosai.
• Lantarki Lankwasa Knee Jujjuyawar Layi tare da Ƙafãfun Ƙafa: Ta sanya ƙafafunku a kan akwati ko benci, kuna ƙara wahalar ta ɗaga nauyin jikin ku.
• Dakatarwa Lankwasa Knee Juyin Juya tare da Tufafin Tufafi: Sanye da riga mai nauyi yayin yin aikin yana ƙara juriya, yana sa motsa jiki ya zama ƙalubale.

Me suna da abin da ya sanya ɗaukehawa ga Dakatarwa Lankwasa gwiwa Jujjuyawar Layi?

• Push-ups na iya haɗawa da Suspension Bent Knee Inverted Rows ta hanyar daidaita ƙarfin horo tsakanin baya da tsokar ƙirji, kamar yadda tura-ups da farko ke kaiwa ga pectorals da triceps, suna ba da cikakkiyar motsa jiki na sama.
• Layukan Renegade wani motsa jiki ne wanda ke cika Suspension Bent Knee Inverted Layukan, saboda ba wai kawai suna aiki da tsokoki na baya ba amma kuma suna shiga cikin ainihin kuma suna inganta kwanciyar hankali, wanda ke da fa'ida don kiyaye tsari daidai lokacin layuka masu jujjuyawa.