Dumbbell One Arm Bent a kan Layi

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Deltoid Posterior
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major Sternal Head, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Dumbbell One Arm Bent a kan Layi

Dumbbell One Arm Bent over Row motsa jiki ne mai ƙarfi wanda ke nufin tsokoki a baya, kafadu, da hannaye. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke da sha'awar inganta ƙarfin jikinsu na sama da ma'anar tsoka. Wannan motsa jiki yana da amfani yayin da yake inganta matsayi mafi kyau, yana inganta ƙarfin aiki, kuma zai iya taimakawa wajen daidaita ƙarfin tsoka a bangarorin biyu na jikin ku.

Yanayinta: tsammanin nuni a nuni Dumbbell One Arm Bent a kan Layi

• Sanya gwiwa na hagu da hannun hagu a kan benci don tallafi, ajiye bayanka a miƙe da layi ɗaya zuwa ƙasa.
• Tare da ƙafar ƙafar dama ta tsaya a ƙasa, bari dumbbell ya rataye a tsayin hannu daga kafadar dama, hannunka ya kamata ya kasance daidai da bene da jikinka.
• Ja da dumbbell zuwa sama ta lankwasawa gwiwar hannu da matse kafadar ku zuwa ga kashin baya har sai dumbbell ya kasance a matakin kugu.
• Rage dumbbell baya zuwa wurin farawa a cikin tsari mai sarrafawa, tabbatar da mika hannunka cikakke kuma an sassauta kafada kafin sake maimaita motsi. Ka tuna yin motsa jiki tare da ɗayan hannu kuma don tabbatar da daidaiton ƙarfin haɓaka.

Lajin Don yi Dumbbell One Arm Bent a kan Layi

• Sarrafa motsin ku: Lokacin ɗaga dumbbell, ja shi zuwa kejin hakarkarin ku kuma matse ruwan kafada tare. Lokacin saukar da dumbbell, yi shi a cikin tsari mai sarrafawa. Kuskure na gama gari don gujewa: Guji motsin motsi ko amfani da hanzari don ɗaga dumbbell. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni.
• Kiyaye gwiwar gwiwar ku kusa: Yayin da kuke jan dumbbell sama, kiyaye gwiwar gwiwar ku kusa da jikin ku. Wannan zai shiga

Dumbbell One Arm Bent a kan Layi Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell One Arm Bent a kan Layi?

Ee, masu farawa zasu iya yin Dumbbell One Arm Bent Over Row motsa jiki. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don samun daidaitaccen tsari da kuma hana raunin da ya faru. Hakanan yana da fa'ida a sami wani mai ilimin motsa jiki ko mai horo na sirri ya kiyaye fom ɗin ku don tabbatar da cewa kuna yin aikin daidai. Wannan motsa jiki yana ƙaddamar da tsokoki na baya, wanda zai iya taimakawa wajen inganta ƙarfin gaba ɗaya da matsayi.

Me ya sa ya wuce ga Dumbbell One Arm Bent a kan Layi?

• Layin Bench Dumbbell: Wannan bambance-bambancen ya ƙunshi benci mai karkata inda kuke kwance fuska da jera dumbbells sama, kuna niyya na baya da kafadu daban.
• Renegade Row: A cikin wannan bambancin, kuna farawa a cikin babban tsari tare da dumbbell a kowane hannu, sannan ku canza kowane dumbbell zuwa kirjin ku, yana ƙalubalantar kwanciyar hankalin ku.
• Zauren Dumbbell Row One-Arm Dumbbell: Wannan bambancin ya haɗa da zama a kan benci da amfani da hannu ɗaya don jere dumbbell, mai da hankali kan tsokoki na baya na tsakiya kuma ƙasa da ƙafafu da ainihin.
• Dumbbell One-Arm Row tare da murgudawa: Wannan bambancin ya ƙunshi motsi na juyawa a saman jere, wanda ke taimakawa wajen shiga cikin obliques da

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell One Arm Bent a kan Layi?

• Ja-UPS: Cire-up wani babban aikin motsa jiki ne saboda kuma suna kaiwa tsokoki na baya, wadanda sune ainihin tsokoki a jere, don haka inganta ƙarfin jiki da jikkure.
• Dumbbell Bench Press: Wannan motsa jiki yana cike da Hannun Hannu daya Bent Over Row ta hanyar yin aiki a kan ƙungiyar tsoka mai adawa, kirji, yayin da kuma haɗa hannu da kafadu, don haka inganta daidaiton motsa jiki na sama.