Farantin Nauyin Lankwasa Sama Da Layi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Farantin Nauyin Lankwasa Sama Da Layi

Farantin Nauyin Lanƙwasa Akan Row wani motsa jiki ne mai ƙarfi wanda ke kai hari ga ƙungiyoyin tsoka da suka haɗa da baya, biceps, da kafadu, yana mai da shi manufa ga daidaikun mutane waɗanda ke neman haɓaka ƙarfin jikinsu na sama. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba saboda ƙarfin ƙarfin daidaitacce. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya inganta matsayi, haɓaka ma'anar tsoka, da kuma ba da gudummawa ga daidaitaccen motsa jiki na jiki.

Yanayinta: tsammanin nuni a nuni Farantin Nauyin Lankwasa Sama Da Layi

• Kunna gwiwoyinku kadan kuma ku karkata gaba daga kugu har sai jikin ku ya kusan yin layi daya da kasa, ku rike bayanku a mike.
• Rike farantin mai nauyi wanda ke rataye kai tsaye a gabanka, tare da mika hannunka cikakke.
• Jawo farantin mai nauyi har zuwa kirjin ku, ku ajiye gwiwar gwiwar ku kusa da jikin ku kuma ku matse kafadar ku tare a saman motsin.
• Sannu a hankali saukar da farantin mai nauyi baya zuwa wurin farawa, tabbatar da kiyaye iko cikin motsi, kuma maimaita wannan don adadin maimaitawar da kuke so.

Lajin Don yi Farantin Nauyin Lankwasa Sama Da Layi

• **A Gujewa Ciwon Wuya**: Wani kuskuren da aka saba yi shine takura wuya ta hanyar kallon sama ko kasa. Tsaya wuyanka a cikin tsaka tsaki ta hanyar kallon ƙasa a ƙasa, kimanin ƙafa 3 a gabanka. Wannan zai taimaka wajen guje wa kowane iri ko rauni maras buƙata.
• **Motsin da ake sarrafawa**: Lokacin da kuke yin jere, kar a yi amfani da ƙarfi don ɗaga nauyi sama. Ya kamata a sarrafa motsi kuma da gangan. Ja farantin har zuwa kirjin ku, kiyaye gwiwar gwiwar ku kusa da jikin ku. Sa'an nan, sannu a hankali rage farantin baya zuwa wurin farawa. Wannan motsi mai sarrafawa zai tabbatar

Farantin Nauyin Lankwasa Sama Da Layi Tambayoyin Masu Nuna

Shi beginners za su iya Farantin Nauyin Lankwasa Sama Da Layi?

Ee, masu farawa za su iya yin Motsa Jiki Mai Nauyi Bent Over Row. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Yayin da ƙarfi da fasaha ke inganta, ana iya ƙara nauyi a hankali. Hakanan yana da taimako a sami mai horarwa ko gogaggen mutum da zai jagorance ta hanyar motsa jiki don tabbatar da tsari daidai.

Me ya sa ya wuce ga Farantin Nauyin Lankwasa Sama Da Layi?

• Layin Cable Seated: Maimakon yin amfani da faranti mai nauyi, wannan bambance-bambancen yana amfani da na'urar kebul, yana ba da izinin motsi mai sauƙi da sarrafawa.
• Juyawa Row: Wannan motsa jiki ne na nauyin jiki inda ka sanya kanka a ƙarƙashin barbell a cikin squat rak ko na'ura Smith kuma ka ja kirjinka har zuwa mashaya.
• Renegade Row: Wannan bambancin ya haɗa da kasancewa a cikin matsayi na katako tare da dumbbell a kowane hannu, sa'an nan kuma ɗaga kowane dumbbell a madadin.
• Layin T-Bar: Wannan bambancin yana amfani da injin T-bar ko ƙwanƙwasa a kusurwa, yana ba ku damar ɗaga ma'auni masu nauyi da ƙaddamar da baya na tsakiya yadda ya kamata.

Me suna da abin da ya sanya ɗaukehawa ga Farantin Nauyin Lankwasa Sama Da Layi?

• Pull-ups wani karin motsa jiki ne saboda suna kaiwa ƙungiyoyin tsoka iri ɗaya kamar Bent Over Rows, musamman latissimus dorsi da biceps, suna taimakawa wajen haɓaka ƙarfin sama da haɓaka motsi.
• Layukan Cable Seated suma suna haɓaka Plate ɗin da aka lanƙwasa a kan layuka yayin da su biyun ke mai da hankali kan tsokoki na baya na tsakiya da biceps, amma wurin zama na iya taimakawa wajen ware waɗannan tsokoki kai tsaye da samar da wani kusurwa na juriya daban-daban.