Jujjuyawar Layi

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• 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 Jujjuyawar Layi

Layin Jujjuyawar motsa jiki na sama mai tasiri sosai wanda ke ƙarfafa baya, kafadu, da biceps, yayin da kuma inganta kwanciyar hankali. Ya dace da daidaikun mutane a kowane matakan motsa jiki, saboda ana iya gyara shi cikin sauƙi don ƙarawa ko rage wahala. Mutane za su so yin wannan motsa jiki saboda yana taimakawa inganta matsayi, haɓaka ƙarfin aiki, kuma yana ba da gudummawa ga tsarin motsa jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Jujjuyawar Layi

• Tsaya yana fuskantar sandar, ƙwace ta tare da riƙon hannu, hannaye sun ɗan fi faɗin kafaɗa.
• Yi tafiya da ƙafafunku gaba, ƙyale jikin ku ya jingina baya, kiyaye jikin ku daga kai zuwa diddige.
• Ja ƙirjin ku zuwa sandar ta hanyar matse ruwan kafadar ku tare, lanƙwasa gwiwar gwiwar ku da tuƙi zuwa saman rufin.
• Sannu a hankali saukar da kanku baya zuwa wurin farawa, cikakken mika hannunka da kafadu, kuma maimaita motsa jiki don adadin da ake so.

Lajin Don yi Jujjuyawar Layi

• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar da amfani da cikakken kewayon motsi. Ja ƙirjin ku zuwa sandar, sannan ku runtse kanku har ƙasa har sai hannayenku sun cika sosai. Ka guji kuskuren gama-gari na rage juzu'in jikinka ko kuma rashin ja da kanka gaba daya.
• Shiga Mahimmancin ku: Rike abs da glutes ɗinku a duk lokacin motsi. Wannan zai taimaka kula da tsari mai kyau da kuma kare ƙananan baya. Kuskure na yau da kullun shine a bar tsokoki na tsakiya su huta, wanda zai iya sanya damuwa mara amfani a baya.
• Sarrafa motsin ku: Ka guji jarabar yin amfani da kuzari don ja da kanka. Maimakon haka, mayar da hankali

Jujjuyawar Layi Tambayoyin Masu Nuna

Shi beginners za su iya Jujjuyawar Layi?

Ee, mafari na iya yin jujjuyawar jeri. Yana da babban motsa jiki ga masu farawa yayin da yake taimakawa wajen ƙarfafa ƙarfin baya, kafadu, da makamai. Hakanan yana da kyau motsa jiki don koyo yayin da yake taimakawa wajen haɓaka sarrafa jiki da kwanciyar hankali. Koyaya, yana da mahimmanci don farawa da sigar da ta dace da matakin dacewarku. Don masu farawa, ana iya saita mashaya zuwa tsayin hip, yin motsa jiki cikin sauƙi. Yayin da ƙarfi ya inganta, ana iya saukar da sandar. Koyaushe tuna don kiyaye tsari mai kyau don hana raunin da ya faru.

Me ya sa ya wuce ga Jujjuyawar Layi?

• Juyin Juya Ƙafafun Ƙafa shine bambancin inda kuke sanya ƙafafunku a kan benci ko akwati, wanda ke ƙara wahala ta ƙara ƙarin nauyin jiki a cikin motsa jiki.
• Layin Juyawar Faɗin-Grip shine bambancin inda zaku kama sandar mafi faɗi fiye da faɗin kafada baya, kuna niyya fiye da tsokoki na sama da na baya.
• Rundunar da aka yi amfani da ita ta hanyar rufewa ta rufe mashaya tare da dabino da kuka fuskanta a gare ku, wanda ke sanya ƙarin girmamawa kan biceps da tsokoki a cikin babba na baya.
• Layin Jujjuyawar tare da Tufafin Ma'auni yana ƙara ƙarin juriya ga motsa jiki, yana mai da shi mafi ƙalubale da taimakawa wajen haɓaka ƙarfi da tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Jujjuyawar Layi?

• Deadlifts na iya haɗa Layukan Juyawa ta hanyar ƙarfafa ƙananan baya, ƙwanƙwasa, da glutes, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kwanciyar hankali yayin motsin jere.
• Turawa na iya daidaita ci gaban tsoka da aka samu tare da Layukan Juyawa, yayin da suke yin niyya ga tsokoki na pectoral da triceps, suna ba da daidaituwa ga baya da bicep mayar da hankali na motsa jiki na jere.