Kebul hannu ɗaya yana murɗa jeren zama

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.
• 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, Obliques, Pectoralis Major Sternal Head, Triceps Brachii

Sakonni ga Kebul hannu ɗaya yana murɗa jeren zama

Cable One Arm Twisting Seated Row wani motsa jiki ne mai kuzari wanda ke kaiwa tsokoki na baya, kafadu, da biceps, yana haɓaka ƙarfin babba da juriya gabaɗaya. Wannan darasi yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa haɓaka matsayi, haɓaka ma'anar tsoka, da haɓaka haɓaka aikin aiki, yana mai da shi babban zaɓi ga waɗanda ke neman tsarin horarwa mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Kebul hannu ɗaya yana murɗa jeren zama

• Ɗauki abin da aka makala guda ɗaya da hannu ɗaya, tabbatar da mika hannunka kuma tafin hannunka yana fuskantar ƙasa.
• Ja da kebul ɗin zuwa jikinka, karkatar da wuyanka da wuyan hannu don tafin hannunka ya fuskanci sama ta ƙarshen motsi, yayin da kake riƙe bayanka madaidaiciya kuma zuciyarka ta shiga.
• Riƙe matsayin na ɗan lokaci, jin ƙanƙara a baya da tsokoki na bicep.
• A hankali mayar da hannunka zuwa matsayi na farko, ƙyale kebul ɗin ya ja shi baya yayin da yake tsayayya da ja don haɓaka tasirin motsa jiki. Maimaita motsi don adadin maimaitawar da kuke so sannan ku canza zuwa ɗayan hannu.

Lajin Don yi Kebul hannu ɗaya yana murɗa jeren zama

• Motsi Mai Sarrafa: Lokacin jan kebul ɗin, tabbatar da yin hakan a hankali da sarrafawa. Guji motsin motsin da zai iya haifar da rauni. Maimakon haka, mayar da hankali kan tsokoki da ake aiki da kuma kula da tsayin daka a duk lokacin motsa jiki.
• Daidaitaccen Riko: Rike hannun kebul da ƙarfi kuma tabbatar da wuyan hannu ba a karkace ko lanƙwasa a wuri mara kyau ba. Ya kamata tafin hannunka ya fuskanci ƙasa a farkon jere sannan kuma ya juya zuwa fuska yayin da kake jan kebul ɗin zuwa jikinka.
• Guji wuce gona da iri: Kuskuren gama gari shine a ja kebul ɗin baya da nisa, wanda zai iya sanya damuwa maras buƙata akan kafadu da baya. Nufin cire kebul ɗin har sai

Kebul hannu ɗaya yana murɗa jeren zama Tambayoyin Masu Nuna

Shi beginners za su iya Kebul hannu ɗaya yana murɗa jeren zama?

Ee, masu farawa za su iya yin motsa jiki na Cable One Arm Twisting Seated Seated. Duk da haka, yana da mahimmanci don farawa da nauyin nauyi don tabbatar da cewa an yi aikin motsa jiki tare da tsari mai kyau kuma don hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance su ta hanyar motsa jiki da farko. Ka tuna, mabuɗin shine don sarrafa motsi kuma kada ku bar nauyin ya sarrafa ku. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci don dumama sosai kuma a shimfiɗa kafin farawa.

Me ya sa ya wuce ga Kebul hannu ɗaya yana murɗa jeren zama?

• Cable One Arm Seated Low Row: A cikin wannan bambance-bambancen, ana cire kebul daga ƙaramin matsayi, yana jaddada ƙananan lats da ƙananan tsokoki.
• Cable One Arm Seated Row tare da Juyawa: Wannan sigar ta ƙunshi motsin juzu'i na juzu'in yayin da ake jan kebul ɗin, shigar da tsokoki na wucin gadi don cikakken motsa jiki na jiki.
• Cable One Arm Seated Row with Resistance Band: Wannan bambancin yana ƙara ƙungiyar juriya zuwa kebul don ƙaƙƙarfan ƙalubale, haɓaka ƙarfin tsoka da juriya.
• Kebul Na Hannu Daya Zaune Layi Tare da Dakata: A cikin wannan bambance-bambancen, an haɗa ɗan taƙaitaccen ɗan dakata a kololuwar jere, yana ƙara lokacin tashin hankali ga tsokoki da haɓaka haɓakar tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Kebul hannu ɗaya yana murɗa jeren zama?

• The Wide Grip Lat Pulldown ya dace da Cable One Arm Twisting Seated Row kamar yadda kuma yake mai da hankali kan lats amma ya ƙunshi ƙarin tsokoki na kafada, haɓaka daidaitaccen ƙarfin ƙarfin jiki na sama da haɓaka tasirin motsin tuƙi.
• The Seated Cable Row motsa jiki ya dace da Cable One Arm Twisting Seated Row yayin da yake kai hari ga ƙungiyoyin tsoka iri ɗaya amma ya haɗa da duka makamai a lokaci guda, yana ba da nau'i na nau'i daban-daban don tsokoki kuma yana ba da damar yin amfani da nauyi mai nauyi, wanda zai iya haifar da tsoka mai girma. girma da ƙarfi.