Dumbbell Renegade Row

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

Sakonni ga Dumbbell Renegade Row

Dumbbell Renegade Row wani motsa jiki ne na fili wanda ke kai hari ga ƙungiyoyin tsoka da yawa, ciki har da baya, kafadu, da ainihin, yana ba da cikakkiyar ƙarfi da motsa jiki. Ya dace da daidaikun mutane a tsaka-tsaki zuwa manyan matakan motsa jiki waɗanda ke neman haɓaka sautin tsoka, ƙarfi, da kwanciyar hankali. Wannan motsa jiki yana da kyawawa saboda yadda ya dace a cikin yin aiki da tsokoki da yawa lokaci guda, wanda ba kawai inganta ƙarfin jiki gaba ɗaya ba amma yana taimakawa wajen inganta daidaituwar jiki da daidaituwa.

Yanayinta: tsammanin nuni a nuni Dumbbell Renegade Row

• Tsaya jikinka a tsaye da kwanciyar hankali, cire dumbbell ɗaya daga ƙasa kuma ka ɗaga shi zuwa kirjinka, yayin da kake ajiye gwiwar gwiwarka kusa da jikinka.
• Rage dumbbell baya zuwa ƙasa a cikin tsari mai sarrafawa, tabbatar da cewa jikin ku ya kasance a tsaye kuma kwatangwalo ba su juya ba.
• Maimaita motsi iri ɗaya tare da ɗayan hannun ku, ja dumbbell zuwa kirjin ku sannan ku sauke shi baya.
• Ci gaba da musanya tsakanin kowane hannu don adadin da ake so na maimaitawa, yana riƙe da ƙarfi, madaidaiciyar baya da madaidaicin cibiya a duk lokacin aikin.

Lajin Don yi Dumbbell Renegade Row

• **A guji murguda hips:** Kuskure na yau da kullun shine karkatar da kwatangwalo yayin da ake tukin dumbbell. Wannan zai iya haifar da ƙananan baya. Maimakon haka, mayar da hankali kan ajiye kwatangwalo zuwa ƙasa. Shiga jigon ku don taimakawa kiyaye wannan matsayi.
• **Motsi Mai Sarrafawa:** A guji jujjuya dumbbell sama da sauri. Madadin haka, cire shi cikin tsari mai sarrafawa kuma matse ruwan kafadar ku a saman motsin. Wannan yana tabbatar da cewa kuna aiki da tsokar tsokoki yadda ya kamata kuma ba ku dogara da ƙarfi ba.
• ** Zaɓin Nauyi Dama:** Zaɓi nauyin da zai ba ku damar yin motsa jiki tare da tsari mai kyau. Idan nauyin ya yi nauyi sosai, zai iya lalata tsarin ku

Dumbbell Renegade Row Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Renegade Row?

Ee, masu farawa zasu iya yin motsa jiki na Dumbbell Renegade Row, amma yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Wannan darasi yana buƙatar babban adadin ƙarfin gaske da kwanciyar hankali, don haka yana iya zama ƙalubale ga wanda ya saba samun ƙarfin horo. Hakanan ana ba da shawarar samun mai koyarwa ko gogaggen mutum mai kulawa don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Dumbbell Renegade Row?

• Renegade Row tare da Push-Up: Wannan bambancin ya haɗa da turawa tsakanin kowane jere, ƙara ƙirji da motsa jiki na triceps zuwa gaurayawa.
• Renegade Row tare da Dumbbell Kickback: Bayan jere, ƙara dumbbell baya a cikin kickback na triceps, yana nufin triceps ɗin ku da baya da ainihin ku.
• Plank Renegade Row: Wannan bambancin ya haɗa da riƙe matsayi na plank na dogon lokaci, yana ƙara ƙarfin ainihin motsa jiki.
• Renegade Row tare da Dumbbell Deadlift: Wannan yana ƙara matattu kafin kowane jere, yana mai da shi cikakken motsa jiki ta hanyar haɗa ƙananan jikin ku.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Renegade Row?

• Planks suna cika Layukan Renegade na Dumbbell ta hanyar mai da hankali kan ainihin ƙarfi da kwanciyar hankali, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da daidaito yayin Layukan Renegade.
• Dumbbell Deadlifts kuma na iya cika Dumbbell Renegade Layukan yayin da suke aiki a baya da ƙananan tsokoki na jiki, suna ba da ƙarin cikakken aikin motsa jiki na jiki lokacin da aka haɗa shi da babban jiki da ainihin mayar da hankali na Layukan Renegade.