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Jujjuyawar Rikon Hannun Layi Tsakanin Kujeru

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiAraban jiki
Musulunci Masu gudummawaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Musulunci Masu ɗauke da masu gudummawaBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Jujjuyawar Rikon Hannun Layi Tsakanin Kujeru

Juyar da Hannun Riko Row Tsakanin Kujeru babban motsa jiki ne mai nauyin jiki wanda ke kai hari ga tsokoki na baya, biceps, da cibiya, yana haɓaka ƙarfin babba da kwanciyar hankali gabaɗaya. Yana da kyakkyawan zaɓi ga mutane a matakan motsa jiki daban-daban, musamman waɗanda suka fi son motsa jiki na gida ko rashin samun kayan aikin motsa jiki. Waɗanda ke neman haɓaka ƙarfin bayansu, haɓaka sautin tsoka, ko ƙara iri-iri a cikin ayyukan motsa jiki na yau da kullun zasu sami wannan aikin yana da fa'ida.

Yanayinta: tsammanin nuni a nuni Jujjuyawar Rikon Hannun Layi Tsakanin Kujeru

  • Tsaya tsakanin kujeru, sa'an nan kuma lanƙwasa a kugu kuma ka kama gefuna na kujeru tare da hannun hannu (hannun da ke fuskantarka).
  • Shiga zuciyarka kuma ka riƙe bayanka madaidaiciya yayin da kake jan ƙirjinka zuwa ga kujeru, ta amfani da tsokoki na baya da bicep.
  • Dakata na ɗan lokaci a saman motsin, matse ruwan kafadar ku tare.
  • Sannu a hankali saukar da kanku baya zuwa wurin farawa, tabbatar da kula da sarrafawa ba kawai sauke baya ba. Maimaita wannan don adadin maimaitawa da ake so.

Lajin Don yi Jujjuyawar Rikon Hannun Layi Tsakanin Kujeru

  • Ka Tsaya Jikinka Madaidaici: Don ingantaccen aiki kuma don guje wa rauni, kiyaye jikinka madaidaiciya a duk lokacin motsa jiki. Ka guji yin baka ta baya ko sage cinyoyinka. Haɗa ainihin ku don kiyaye madaidaiciyar layi daga kan ku zuwa dugadugan ku.
  • Sarrafa Motsi: Tafin motsinku yana da mahimmanci a cikin wannan darasi. Ka guji yin gaggawar motsi saboda yana iya haifar da rauni kuma ba zai ba ka sakamakon da ake so ba. Maimakon haka, yi aikin motsa jiki a cikin tsari mai sarrafawa da jinkirin, mai da hankali kan ƙwayar tsoka da shakatawa.
  • Cikakkun Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi. Ja da kanka har sai ƙirjinka ya kusa taɓa kujeru, kuma ƙasa da kanka har sai hannayenka sun cika

Jujjuyawar Rikon Hannun Layi Tsakanin Kujeru Tambayoyin Masu Nuna

Shi beginners za su iya Jujjuyawar Rikon Hannun Layi Tsakanin Kujeru?

Ee, mafari na iya yin Juyar da Hannun Riko Row tsakanin motsa jiki, amma yana da mahimmanci a fara da ƙarfi mai sauƙi don guje wa rauni. Wannan darasi da farko yana kaiwa ga tsokoki na baya kuma ya ƙunshi biceps da kafadu. Yana da mahimmanci don kiyaye tsari mai kyau a duk lokacin motsa jiki. Idan kun kasance sababbi don motsa jiki ko kuna da wata damuwa ta lafiya, yana da kyau ku tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki kafin gwada sabbin motsa jiki.

Me ya sa ya wuce ga Jujjuyawar Rikon Hannun Layi Tsakanin Kujeru?

  • Jujjuya Hannun Hannu Guda Guda Tsakanin Kujeru: Wannan bambancin ya ƙunshi amfani da hannu ɗaya lokaci ɗaya, wanda zai iya taimakawa wajen keɓewa da ƙarfafa kowane gefen jikinka daban-daban.
  • Juyar da Hannun Riko Row tare da Maɗaukakin Ƙafa: Ta hanyar ɗaga ƙafafunku, kuna ƙara wahala kuma ku sami ƙarin tsoka a cikin motsi.
  • Juyar da Hannun Riko Row tare da Ƙungiyoyin Resistance: Ƙara maƙallan juriya zuwa motsa jiki na iya ƙara ƙarfi da ƙara ƙalubalanci tsokoki.
  • Juyar da Hannun Riko Row tare da Tufafin Nauyi: Sanya riga mai nauyi yayin motsa jiki na iya ƙara ƙarin ƙalubale da taimako don haɓaka ƙarfi da juriya.

Me suna da abin da ya sanya ɗaukehawa ga Jujjuyawar Rikon Hannun Layi Tsakanin Kujeru?

  • Layukan Dumbbell wani motsa jiki ne na ƙarin, yayin da suke aiki ƙungiyoyin tsoka iri ɗaya - da farko tsokoki na baya - kuma suna iya taimakawa haɓaka ƙarfi da kwanciyar hankali da ake buƙata don yin Inverted Underhand Grip Rows yadda ya kamata.
  • Bicep Curls kuma suna da alaƙa, yayin da suke keɓance biceps musamman, waɗanda ƙungiyar tsoka ce ta biyu da ake amfani da su a cikin Inverted Underhand Grip Row, don haka haɓaka ƙarfin ja da riko yayin motsa jiki.

Karin kalmar raɓuwa ga Jujjuyawar Rikon Hannun Layi Tsakanin Kujeru

  • Motsa jiki na baya
  • Juyawar motsa jiki
  • Ƙarƙashin Riko Row dabara
  • Kujera motsa jiki don baya
  • Motsa jiki don ƙarfin baya
  • Jujjuyawar Riko Row motsa jiki
  • motsa jiki na motsa jiki
  • Motsa jiki ta amfani da kujeru
  • Ƙarƙashin Grip Baya motsa jiki
  • Jujjuyawar kujera don tsokar baya