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Dumbbell Kwance Kusa-Grip Daidaici Layi akan Tara

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiƙayan zuba
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 Dumbbell Kwance Kusa-Grip Daidaici Layi akan Tara

Dumbbell Liing Close-Grip Parallel Row akan Rack wani motsa jiki ne na musamman wanda ke kaiwa ga tsokoki a baya, kafadu, da hannaye, yana taimakawa inganta ƙarfin tsoka da juriya. Wannan aikin motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman masu sha'awar gina jiki, horar da ƙarfi, ko haɓaka ƙarfin jikinsu na sama. Mutane na iya zaɓar shiga cikin wannan darasi don fa'idodinsa wajen haɓaka mafi kyawun matsayi, haɓaka ma'aunin jiki gabaɗaya, da ba da gudummawa ga mafi sassaka da bayyanar jikin sama.

Yanayinta: tsammanin nuni a nuni Dumbbell Kwance Kusa-Grip Daidaici Layi akan Tara

  • Ka kwanta a bayanka akan benci, tare da shimfiɗa ƙafafu a ƙasa don kwanciyar hankali, kuma ka kai sama don kama dumbbells tare da kamawa, dabino suna fuskantar juna.
  • Tare da mika hannuwanku cikakke, ja dumbbells zuwa kirjin ku ta hanyar lanƙwasa a gwiwar hannu, ajiye gwiwar ku kusa da jikin ku kuma tabbatar da cewa sun yi daidai da juna.
  • Dakata a saman motsi kuma ka matse ruwan kafadarka tare don cika tsokoki a bayanka.
  • Sannu a hankali rage dumbbells baya zuwa wurin farawa, kiyaye motsin ku don tabbatar da iyakar haɗin tsoka, kuma maimaita don adadin maimaitawa.

Lajin Don yi Dumbbell Kwance Kusa-Grip Daidaici Layi akan Tara

  • Rike da kyau: Riƙe dumbbells tare da riko tsaka tsaki, dabino suna fuskantar juna. Rikon ya kamata ya kasance kusa, amma ba matsewa ba saboda zai iya haifar da damuwa mara amfani a wuyan hannu. Tabbatar cewa dumbbells suna layi ɗaya da juna a duk lokacin motsa jiki don shiga ƙungiyoyin tsoka masu dacewa.
  • Motsi Mai Sarrafa: Ka guji amfani da kuzari don ɗaga nauyi. Maimakon haka, mayar da hankali kan motsi mai sarrafawa, santsi, ja dumbbells sama zuwa ga kirjin ku sannan ku rage su a hankali. Wannan zai tabbatar da cewa tsokoki suna yin aikin, ba ƙarfin ku ba, kuma zai taimaka wajen hana rauni.
  • Cikakkun Motsi: Don samun

Dumbbell Kwance Kusa-Grip Daidaici Layi akan Tara Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Kwance Kusa-Grip Daidaici Layi akan Tara?

Ee, masu farawa zasu iya yin Dumbbell Liing Close-Grip Parallel Row akan motsa jiki na Rack. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni da kuma tabbatar da tsari mai kyau. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen mutum wanda zai jagorance ta cikin tsarin na farko. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya.

Me ya sa ya wuce ga Dumbbell Kwance Kusa-Grip Daidaici Layi akan Tara?

  • Layin Dumbbell na Ƙaƙwalwa wani bambanci ne inda ake yin motsa jiki a kan benci mai karkata, wannan yana canza kusurwar jere kuma yana mai da hankali kan tsokoki na baya.
  • Dumbbell Liing Underhand-Grip Row a kan Rack wani bambanci ne wanda ke amfani da riko na hannu, wanda zai iya taimakawa wajen shigar da biceps a yayin motsa jiki.
  • Dumbbell Liing Close-Grip Supine Row akan Rack shine bambancin inda kuka kwanta a baya (matsayin baya) kuma ku ja dumbbells zuwa gare ku, wannan na iya kaiwa tsokoki ta wata hanya dabam.
  • Dumbbell Liing Close-Grip Neutral Row akan Rack shine bambancin inda dabino ke fuskantar juna (rikon tsaka tsaki), wanda zai iya taimakawa wajen rage damuwa.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Kwance Kusa-Grip Daidaici Layi akan Tara?

  • The Bent Over Dumbbell Row wani motsa jiki ne wanda ke cike da Dumbbell Liing Close-Grip Parallel Row akan Rack, kamar yadda kuma yake kaiwa ga tsokoki na baya amma daga wani kusurwa na daban, yana taimakawa wajen tabbatar da duk sassan baya suna aiki yadda ya kamata.
  • Dumbbell Deadlift ya cika Dumbbell Liing Close-Grip Parallel Row akan Rack ta hanyar yin niyya ga ƙananan baya, glutes, da tsokoki na hamstring, waɗanda ke da mahimmanci ga ƙarfin baya da kwanciyar hankali gabaɗaya, suna ba da gudummawa ga cikakken motsa jiki.

Karin kalmar raɓuwa ga Dumbbell Kwance Kusa-Grip Daidaici Layi akan Tara

  • "Dumbbell Back Exercise"
  • "Parallel Row Workout"
  • "Dumbbell Kwance Kusa-Grip Row"
  • "Ayyukan Ƙarfafa Ƙarfafa Baya"
  • "Rack Rowing Workout"
  • "Dumbbell Rack Row Exercise"
  • "Close-Grip Dumbbell Exercise"
  • "Aikin Gina Muscle Baya"
  • "Koyarwar Layin Layi na Ƙarya"
  • "Intense Dumbbell Back Workout"