Dumbbell Kwance Fadi-Grip Row akan Rack

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙayan zuba
• 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

Sakonni ga Dumbbell Kwance Fadi-Grip Row akan Rack

Dumbbell Liing Wide-Grip Row akan Rack shine motsa jiki mai matukar tasiri wanda ke kaiwa hari da karfafa tsokoki na baya, musamman latissimus dorsi da rhomboids. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi gwargwadon matakan ƙarfin mutum. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta ƙarfin jiki na sama, haɓaka ma'anar tsoka, da inganta matsayi mafi kyau.

Yanayinta: tsammanin nuni a nuni Dumbbell Kwance Fadi-Grip Row akan Rack

• Ka kwanta a kan benci a bayanka, ka ɗaga sama, ka ɗauko barbell ɗin tare da faɗin riko, tabbatar da cewa hannayenka sun fi faɗin kafaɗa.
• Ja sandar ƙasa zuwa ga ƙirjinka yayin da kake ajiye gwiwar gwiwarka a waje, tabbatar da matse tsokoki na baya yayin da kake yin motsi.
• Riƙe matsayin na daƙiƙa guda lokacin da mashaya ya taɓa ƙirjin ku, sannan a hankali mayar da sandar zuwa wurin farawa.
• Maimaita motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye daidaitaccen tsari a duk lokacin motsa jiki.

Lajin Don yi Dumbbell Kwance Fadi-Grip Row akan Rack

• Daidaitaccen Riko: Rike dumbbells tare da riko mai faɗi, dabino suna fuskantar juna. Kuskure na yau da kullun shine kama dumbbells sosai ko kuma a hankali, wanda zai iya haifar da raunin wuyan hannu ko sauke nauyi.
• Motsi Mai Sarrafa: Ja da dumbbells zuwa ga ƙirjin ku, kiyaye gwiwar gwiwar ku da faɗi. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi, ba mai kauri ko sauri ba. Kuskure na yau da kullun shine yin amfani da hanzari don ɗaga ma'aunin nauyi, wanda zai iya haifar da rauni da ƙarancin aiki na tsoka.
• Shiga Mahimmanci: Rike jigon ku a duk lokacin motsa jiki don kiyaye kwanciyar hankali da tallafawa bayanku. Wannan kuma zai iya taimakawa wajen inganta ƙarfinku gaba ɗaya da daidaito.
• Numfashi: Kada ku riƙe numfashi yayin ɗagawa

Dumbbell Kwance Fadi-Grip Row akan Rack Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Kwance Fadi-Grip Row akan Rack?

Ee, masu farawa zasu iya yin Dumbbell Liing Wide-Grip Row akan motsa jiki na Rack, amma yakamata su fara da ma'aunin nauyi kuma su mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Ana kuma ba da shawarar samun wani mai ilimi game da motsa jiki, kamar mai koyarwa, ya jagorance su da farko. Kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfi da jimiri suka inganta.

Me ya sa ya wuce ga Dumbbell Kwance Fadi-Grip Row akan Rack?

• Kwangila Dumbbell Kwance Faɗin-Grip Row akan Rack: A cikin wannan bambancin, kuna yin motsa jiki akan benci mai karkata, wanda ke canza kusurwar motsi kuma yana haɗa tsokar ku daban.
• Dumbber Lying Lower Wands Dubc Roma a kan rack
• Single-Arm Dumbbell Kwance Faɗin Riko Akan Rack: Wannan bambancin ya haɗa da yin motsa jiki tare da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa na tsoka.
• Dumbbell Liing Wide-Grip Row akan Ƙwallon Ƙarfafawa: Maimakon tarawa, yi amfani da ƙwallon kwanciyar hankali don ƙara wani ɓangaren ma'auni da ainihin haɗin kai a cikin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Kwance Fadi-Grip Row akan Rack?

• Barbell Deadlifts: Deadlifts sun dace da Dumbbell Liing Wide-Grip Row akan Rack ta hanyar yin aiki da dukan sarkar baya, ciki har da ƙananan baya, glutes, da hamstrings, waɗanda suke da mahimmancin goyon bayan tsokoki lokacin yin motsi.
• Pull-ups: Pull-ups suna da matukar dacewa ga Dumbbell Liing Wide-Grip Row akan Rack yayin da suke kuma mai da hankali kan latissimus dorsi da rhomboids, amma kuma suna haɗa biceps da goshi, suna ƙara ɓangaren ƙarfin jiki na sama zuwa aikin motsa jiki.