EZ Bar Reverse Grip Bent Sama da Layi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: EZ Barbell: Jambar mai gyaran hawan bayananku.
• 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 EZ Bar Reverse Grip Bent Sama da Layi

The EZ Bar Reverse Grip Bent Over Row motsa jiki ne mai matukar tasiri wanda ke kaiwa tsokoki na baya na sama, biceps, da goshi, yana ba da cikakkiyar motsa jiki na sama. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda yake taimakawa inganta ƙarfin tsoka, matsayi, da wasan motsa jiki. Jama'a na iya zaɓar wannan motsa jiki don haɓaka ƙarfin jikinsu na sama, haɓaka haɓakar tsoka, da haɓaka daidaiton jikinsu gaba ɗaya da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni EZ Bar Reverse Grip Bent Sama da Layi

• Kunna gwiwoyinku dan kadan, matsuguni a kwatangwalo kuma ku runtse jikin ku har sai ya kusan yi daidai da bene, yana tabbatar da kiyaye bayanku madaidaiciya kuma ainihin ku.
• Rike sandar EZ a tsayin hannu kai tsaye ƙasa da kafadu, wannan shine matsayin farawa.
• Ja da sandar zuwa ga abs na sama yayin da kake matse ruwan kafadarka tare da kiyaye gwiwar gwiwarka kusa da jikinka.
• Sannu a hankali rage sandar baya zuwa wurin farawa, cikakken mika hannuwanku da shimfiɗa lats ɗin ku. Wannan yana kammala maimaitawa ɗaya.

Lajin Don yi EZ Bar Reverse Grip Bent Sama da Layi

• Matsayin Jiki Mai Kyau: Tsaya tare da ƙafafu da faɗin kafada, karkata gwiwoyi kaɗan, kuma karkata gaba daga kwatangwalo, ba kugu ba. Ya kamata bayanku ya zama madaidaiciya, ba zagaye ba, don guje wa rauni. Ci gaba da wannan matsayi a duk lokacin motsa jiki don tabbatar da cewa kuna yin niyya daidai tsokoki kuma ba zazzage baya ba.
• Motsi Mai Sarrafa: Guji kuskuren gama gari na amfani da hanzari don ɗaga sandar. Madadin haka, ja sandar har zuwa yankin ciki a cikin tsari mai sarrafawa, matse ruwan kafada tare a saman motsi. Rage mashaya a hankali kuma a ƙarƙashin iko. Wannan motsi na jinkirin, sarrafawa yana da tasiri sosai wajen gina tsoka fiye da sauri, motsin motsi. 4

EZ Bar Reverse Grip Bent Sama da Layi Tambayoyin Masu Nuna

Shi beginners za su iya EZ Bar Reverse Grip Bent Sama da Layi?

Ee, masu farawa zasu iya yin EZ Bar Reverse Grip Bent Over Row motsa jiki, amma yana da mahimmanci don farawa tare da nauyi mai nauyi don tabbatar da tsari daidai kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko gogaggen mai zuwa motsa jiki ya kula da ƴan yunƙurin farko don tabbatar da aikin yana yin daidai. Kamar kowane motsa jiki, yana da maɓalli don dumama yadda ya kamata kuma a hankali ƙara nauyi yayin da ƙarfi ya inganta.

Me ya sa ya wuce ga EZ Bar Reverse Grip Bent Sama da Layi?

• The Barbell Reverse Grip Bent Over Row yana amfani da ma'auni na barbell maimakon ma'aunin EZ, yana ba da nau'i daban-daban da haɗin tsoka.
• Cable Machine Reverse Grip Bent Over Row yana amfani da na'urar kebul, yana ba da tashin hankali akai-akai a duk lokacin motsi.
• The Smith Machine Reverse Grip Bent Over Row yana amfani da injin smith, wanda zai iya samar da ƙarin kwanciyar hankali kuma ya ba ku damar mai da hankali kan motsin tuki.
• Resistance Band Reverse Grip Bent Over Row yana amfani da rukunin juriya, yana ba da ƙarin zaɓi mai ɗaukuwa kuma mai dacewa wanda za'a iya yi a ko'ina.

Me suna da abin da ya sanya ɗaukehawa ga EZ Bar Reverse Grip Bent Sama da Layi?

• Jawo-ups na iya haɗawa da EZ Bar Reverse Grip Bent Over Rows yayin da suke hari ƙungiyoyin tsoka iri ɗaya, musamman latissimus dorsi da biceps, haɓaka ƙarfin jiki na sama gaba ɗaya da juriya na tsoka.
• Layukan Cable Seated wani babban motsa jiki ne na motsa jiki yayin da suke mai da hankali kan tsokoki iri ɗaya kamar EZ Bar Reverse Grip Bent Over Rows, gami da rhomboids, trapezius, da latissimus dorsi, don haka inganta fasahar tuƙi da ƙarfi.