Dumbbell Bent Over Row

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Dumbbell Bent Over Row

Dumbbell Bent Over Row wani motsa jiki ne na horo mai ƙarfi wanda ke da alhakin tsokoki na baya, ciki har da latissimus dorsi da rhomboids, amma kuma yana shiga biceps da kafadu. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa da ke neman haɓaka ƙarfi na asali zuwa ƴan wasa na gaba waɗanda ke neman haɓaka ma'anar tsoka da juriya. Ta hanyar haɗa wannan motsa jiki a cikin abubuwan yau da kullun, zaku iya haɓaka ƙarfin jikin ku na sama, haɓaka matsayi, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Dumbbell Bent Over Row

• Lanƙwasa na sama jikinka gaba daga kwatangwalo har zuwa kusan kusurwar digiri 45, yayin da kake riƙe baya madaidaiciya.
• Bari hannayenku su rataye kai tsaye a ƙasa da kafadu, ku ajiye tafin hannunku suna fuskantar juna.
• Ja da dumbbells sama zuwa ga kirjin ku, tare da gwiwar hannu suna lanƙwasa zuwa tarnaƙi, kiyaye ma'auni kusa da jikin ku.
• A hankali rage dumbbells baya zuwa wurin farawa don kammala maimaitawa ɗaya, kuma maimaita motsi don adadin maimaitawa.

Lajin Don yi Dumbbell Bent Over Row

• ** Sarrafa Motsi:** Ka guji jujjuya nauyi sama da ƙasa. Madadin haka, ɗaga dumbbell a cikin hanyar sarrafawa, mai da hankali kan ƙwayar tsoka da shakatawa. Wannan ba kawai yana rage haɗarin rauni ba, amma har ma yana tabbatar da cewa ana yin aiki sosai da tsokoki da aka yi niyya.
• **Zaɓi Nauyin Da Ya Dace:** Zaɓi nauyin da zai ba ku damar cika adadin da ake so ba tare da lalata fom ɗin ku ba. Idan nauyin ya yi nauyi sosai, za ku iya ƙarasa yin amfani da kuzari don ɗaga shi, wanda zai iya haifar da siffar da ba daidai ba da yiwuwar rauni.
• **Kiyaye gwiwar gwiwar ku:** Lokacin yin layi, gwiwar gwiwar ku ya kamata su kasance kusa da naku.

Dumbbell Bent Over Row Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Bent Over Row?

Ee, masu farawa zasu iya yin aikin Dumbbell Bent Over Row. Duk da haka, yana da mahimmanci a fara da nauyin da zai iya sarrafawa kuma ba mai nauyi ba. Tsarin da ya dace yana da mahimmanci a cikin wannan motsa jiki don guje wa rauni da kuma tabbatar da cewa tsokoki da aka yi niyya suna aiki yadda ya kamata. Masu farawa na iya so su sami mai koyarwa ko ƙwararrun masu zuwa motsa jiki su duba fom ɗin su don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Dumbbell Bent Over Row?

• Layin Dumbbell na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) wani nau'i ne inda kake kwance fuska a kan benci mai karkata kuma ka yi jere, wanda zai iya taimakawa wajen ware tsokoki a bayanka da kuma rage damuwa a kan ƙananan baya.
• Layin Renegade Dumbbell ya haɗu da turawa sama da jeri, yana samar da cikakken motsa jiki wanda ke kaiwa baya, kafadu, ƙirji, da ainihin.
• Layin Pendlay shine bambancin inda ake ɗaga dumbbells daga bene tare da kowane maimaitawa, yana haɓaka ƙarfin fashewa da ƙarfi a cikin tsokoki na baya.
• The Underhand Dumbbell Row ana yin shi tare da riko na hannu, wanda zai iya taimakawa ƙaddamar da ƙananan lats da haɓaka duka faɗin baya da kauri.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Bent Over Row?

• Jigi-jita-jita ne mai girma ƙari ga Dumbbell Bent Over Rows saboda yayin da jere ke mayar da hankali kan tsakiyar baya, ja-ups suna kaiwa saman baya da lats, suna tabbatar da aikin motsa jiki mai kyau.
• Layukan Kebul ɗin Zauren motsa jiki ne mai fa'ida ga Dumbbell Bent Over Rows kamar yadda kuma suke kai hari ga tsokoki na baya amma daga wani kusurwa daban, suna haɓaka ingantaccen ƙarfafawa da toning na baya.