Juya Rikon Lanƙwasa akan Lankwasa

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Sakonni ga Juya Rikon Lanƙwasa akan Lankwasa

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfafawa wanda ya fi dacewa da tsokoki a baya, biceps, da kafadu, yana ba da ingantaccen ci gaban tsoka da ingantaccen matsayi. Yana da kyau ga duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi bisa ga matakan dacewa da mutum. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum don ƙara ƙarfin jiki na sama, inganta daidaiton tsoka, da haɓaka yanayin yanayin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Juya Rikon Lanƙwasa akan Lankwasa

• Rike kararrawa tare da juyi riko, hannaye da fadin kafada da dabino suna fuskantarku.
• Tsaya bayanka madaidaiciya kuma ka ja kararrawa sama zuwa kirjinka, tabbatar da gwiwar gwiwarka sun tsaya kusa da jikinka kuma kafadarka suna matse tare.
• Riƙe wannan matsayi na ɗan lokaci, sa'an nan kuma sannu a hankali rage barbell baya zuwa wurin farawa.
• Maimaita motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Juya Rikon Lanƙwasa akan Lankwasa

• Riko da Matsayin gwiwar gwiwar hannu: Don jujjuya riko, tafin hannunka yakamata su fuskanci sama, nesa da jikinka. Lokacin jan kararrawa, tabbatar da cewa gwiwar hannu suna kusa da jikin ku kuma ba su fita ba. Wannan yana taimakawa wajen shiga daidaitattun tsokoki, musamman lats da biceps.
• Motsi mai sarrafawa: Kar a yi amfani da ƙarfi don ɗaga nauyi. Wannan kuskure ne na kowa wanda zai iya haifar da mummunan tsari da rauni. Madadin haka, ɗaga nauyin a hankali a hankali, sarrafawa, mai da hankali kan ƙwayar tsoka da saki.
• Nauyin Da Ya dace: Fara da nauyin da za ku iya ɗauka cikin kwanciyar hankali. Ƙoƙarin ɗaga nauyi da sauri zai iya haifar da mummunan tsari da kuma yiwuwar rauni. Yayin da kuke ginawa

Juya Rikon Lanƙwasa akan Lankwasa Tambayoyin Masu Nuna

Shi beginners za su iya Juya Rikon Lanƙwasa akan Lankwasa?

Ee, masu farawa za su iya yin Reverse Grip Bent akan motsa jiki na jere. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don samun sigar daidai da hana rauni. Ana kuma ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko. Wannan darasi yana da kyau don yin niyya ga tsokoki a baya, musamman latissimus dorsi da rhomboids. Koyaushe tuna don haɗa ainihin ku kuma ku riƙe madaidaiciyar baya a duk lokacin motsa jiki.

Me ya sa ya wuce ga Juya Rikon Lanƙwasa akan Lankwasa?

• Layin Juya Rikon Hannu Guda Daya: Wannan sigar tana mai da hankali kan hannu ɗaya a lokaci guda, yana taimakawa wajen magance duk wata rashin daidaituwar tsoka tsakanin bangarorin biyu.
• Layin Juya Riko na Bench: Ana yin wannan bambancin akan benci mai karkata, wanda zai iya taimakawa wajen ware tsokoki a baya na sama.
• Smith Machine Reverse Grip Row: Wannan bambancin yana amfani da injin Smith, wanda zai iya samar da ƙarin kwanciyar hankali da sarrafawa fiye da nauyin kyauta.
• Zauren Cable Reverse Grip Row: Wannan sigar tana amfani da injin kebul, yana ba da tashin hankali akai-akai a cikin motsi da jin daban fiye da ma'aunin nauyi.

Me suna da abin da ya sanya ɗaukehawa ga Juya Rikon Lanƙwasa akan Lankwasa?

• Har ila yau, ja-ups suna haɓaka Reverse Grip Bent over Rows yayin da suke kaiwa na sama, musamman baya da biceps, suna haɓaka ƙarfi da juriyar waɗannan tsokoki waɗanda kuma ake amfani da su a cikin motsa jiki.
• Layukan Cable Seated wani ƙarin motsa jiki ne, yayin da suke niyya ga tsokoki na baya na tsakiya, suna taimakawa wajen haɓaka matsayi da kwanciyar hankali, waɗanda ke da mahimmanci don yin Reverse Grip Bent akan Layukan yadda ya kamata.