Dumbbell Reverse Grip Hankali Bench Row Hannu Daya

• 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, Pectoralis Major Sternal Head

Sakonni ga Dumbbell Reverse Grip Hankali Bench Row Hannu Daya

Dumbbell Reverse Grip Incline Bench One Arm Row shine motsa jiki mai ƙarfi wanda ke kaiwa tsokoki a baya, kafadu, da makamai, yana mai da shi fa'ida musamman ga mutanen da ke neman haɓaka ƙarfin jiki da ma'anarsa. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba, kamar yadda za'a iya daidaita ƙarfin da sauƙi ta hanyar canza nauyin dumbbell da aka yi amfani da shi. Mutane na iya zaɓar wannan motsa jiki don inganta yanayin su, haɓaka ma'auni na tsoka, da haɓaka ƙarfin aiki, wanda zai iya taimakawa a ayyukan yau da kullum da sauran ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Dumbbell Reverse Grip Hankali Bench Row Hannu Daya

• Dauki dumbbell guda ɗaya tare da juyawa, ma'ana ya kamata tafin hannunka ya kasance yana fuskantar gaba, kuma sanya kanka a kan benci tare da danna kirji da ciki a kan karkata.
• Mika hannu yana riƙe da dumbbell kai tsaye zuwa ƙasa, tabbatar da kiyaye bayanka madaidaiciya da murabba'in kafadu.
• Ja da dumbbell sama zuwa ga ƙirjin ku a cikin motsi na motsa jiki, ajiye gwiwar gwiwar ku kusa da gefen ku kuma tabbatar da sarrafa motsi.
• Sannu a hankali rage dumbbell baya zuwa wurin farawa kuma maimaita motsa jiki don adadin adadin da kuke so kafin ku canza zuwa ɗayan hannu.

Lajin Don yi Dumbbell Reverse Grip Hankali Bench Row Hannu Daya

• Rike da kyau: Riƙe dumbbell tare da juyawa baya, ma'ana ya kamata tafin hannunka yana fuskantar gaba. Kuskure na yau da kullun shine kama dumbbell tare da tafin hannun ku yana fuskantar jikin ku. Wannan riƙon da ba daidai ba zai iya iyakance kewayon motsi da tasiri na motsa jiki.
• Motsi Mai Sarrafa: Guji saurin motsi. Ɗaga dumbbell a cikin hanyar sarrafawa, matse tsokoki na baya a saman motsi, sannan a hankali rage dumbbell baya ƙasa. Motsi masu sauri, marasa sarrafawa na iya haifar da ciwon tsoka kuma ba za su kai hari ga ƙungiyoyin tsoka da aka yi niyya yadda ya kamata ba.
• Cikakkun Motsi: Tabbatar cewa kuna amfani da cikakken kewayon

Dumbbell Reverse Grip Hankali Bench Row Hannu Daya Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Reverse Grip Hankali Bench Row Hannu Daya?

Ee, masu farawa zasu iya yin Dumbbell Reverse Grip Incline Bench One Arm Row motsa jiki. Koyaya, yana da mahimmanci don farawa da nauyi mai sauƙi don mai da hankali kan tsari da hana rauni. Kamar kowane motsa jiki, masu farawa yakamata su ɗauki lokaci don koyo da fahimtar sigar da ta dace kafin ƙara nauyi. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko gogaggen masu zuwa motsa jiki don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Dumbbell Reverse Grip Hankali Bench Row Hannu Daya?

• The Bent-Over Barbell Row wani madadin da ke amfani da barbell kuma yana buƙatar ka lanƙwasa a kugu, kuma yana niyya ga tsokoki na baya.
• Layin T-Bar shine bambancin inda kuke amfani da injin T-bar, yana ba ku damar yin aiki da hannu biyu a lokaci guda.
• Dumbbell Bent-Over Row shine irin wannan motsa jiki inda kuke amfani da hannaye biyu lokaci guda yayin lankwasawa, ta amfani da dumbbells.
• Layin Dumbbell ɗaya-Arm shine wani bambancin inda kuke tallafawa jikin ku da hannu ɗaya akan benci da jere ta amfani da dumbbell da ɗayan hannun.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Reverse Grip Hankali Bench Row Hannu Daya?

• Latsa Dumbbell Press: Wannan motsa jiki yana cika layin Hannu ɗaya ta hanyar yin niyya ga ƙirji da kafadu, tsokoki waɗanda ke gaba da tsokoki na baya wanda Row Hannu ɗaya ke aiki, yana tabbatar da daidaiton motsa jiki na sama.
• Dumbbell Bicep Curls: Wannan motsa jiki yana ƙarfafa biceps, waɗanda sune tsokoki na biyu da aka yi amfani da su a cikin Dumbbell Reverse Grip Incline Bench One Arm Row, yana haɓaka ƙarfin hannu da kwanciyar hankali.