Kebul madaidaicin hannun ja da baya

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major

Sakonni ga Kebul madaidaicin hannun ja da baya

Cable Straight Arm Pulldown motsa jiki ne mai matukar tasiri wanda ke kaiwa tsokoki latissimus dorsi, haɓaka ƙarfin jiki na sama da haɓaka ma'anar tsoka. Kyakkyawan motsa jiki ne 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. Mutane za su so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum don inganta ƙarfin bayansu, matsayi, da kuma cimma mafi kyawun sauti da sassakakkun bayyanar jiki na sama.

Yanayinta: tsammanin nuni a nuni Kebul madaidaicin hannun ja da baya

• Ka karkata gaba kadan daga kwatangwalo, ka rike bayanka a mike, ka ja ruwan kafadarka kasa da baya. Wannan shine wurin farawa.
• Yayin da kake riƙe hannunka tsaye da kuma riƙe ɗan lanƙwasa a gwiwar hannu, ja sandar ƙasa zuwa cinyoyinka ta hanyar yin kwangilar lats ɗinka.
• A hankali ɗaga sandar baya zuwa wurin farawa, tabbatar da cewa kuna sarrafa motsi kuma kada ku bar tari mai nauyi ya taɓa.
• Maimaita motsa jiki don adadin maimaitawar da ake so, tabbatar da sanya maƙarƙashiya cikin shagaltuwa kuma jikinka ya tsaya a duk lokacin motsi.

Lajin Don yi Kebul madaidaicin hannun ja da baya

• Riko da Matsayin Hannu: Rike sandar tare da riko na sama kuma hannayenku sun ɗan faɗi fiye da faɗin kafada. Ya kamata hannuwanku su kasance madaidaiciya amma ba a kulle su a gwiwar hannu ba. Kuskure na yau da kullun shine lanƙwasa hannuwa yayin motsi, wanda zai iya matsawa hankali daga lats zuwa triceps.
• Motsi Mai Sarrafa: Tabbatar cewa motsi yana jinkiri kuma ana sarrafa shi. Ka guji yin amfani da ƙarfi don cire sandar ƙasa saboda zai iya haifar da sifar da ba ta dace ba da yuwuwar raunuka. Makullin shine ka ja sandar ƙasa ta amfani da lats ɗinka ba hannunka ko kafadu ba.
• Range na Motsi: Don samun mafi kyawun motsa jiki, yana da mahimmanci a yi amfani da shi

Kebul madaidaicin hannun ja da baya Tambayoyin Masu Nuna

Shi beginners za su iya Kebul madaidaicin hannun ja da baya?

Ee, masu farawa za su iya yin aikin Cable Straight Arm Pulldown. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni kuma don tabbatar da ana amfani da sigar daidai. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da an yi shi daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali su ƙara ƙarfi yayin da ƙarfin su da matakan dacewa suka inganta.

Me ya sa ya wuce ga Kebul madaidaicin hannun ja da baya?

• Juya Riko na Kebul na Juya: Ta hanyar juyar da rikon ku, zaku iya haɗa sassa daban-daban na tsokoki na baya da hannu.
• Faɗin Riko na Cable Pulldown: Wannan bambance-bambancen ya fi kai hari ga lats na waje sosai, yana samar da kewayon motsi.
• Rufe Cable Cable Pulldown: Wannan sigar ta fi mai da hankali kan ƙananan lats sannan kuma tana ɗaukar biceps zuwa mafi girma.
• Rushewar kebul na ruwa: wannan bambancin yana haifar da ƙananan ƙananan dunƙule yayin da yake aiki da biwars da gaba.

Me suna da abin da ya sanya ɗaukehawa ga Kebul madaidaicin hannun ja da baya?

• Layukan Cable Masu Zama: Wannan motsa jiki yana cike da Cable madaidaiciya hannun janyewa ta hanyar yin aiki da rhomboids, trapezius, da latissimus dorsi, haɓaka daidaitaccen ci gaban tsokoki na baya da haɓaka tallafi na baya.
• Pull-ups: Pull-ups suna aiki irin wannan ƙungiyoyin tsoka kamar yadda Cable madaidaiciya hannu ta janye, ciki har da latissimus dorsi da biceps, amma kuma suna shiga ƙananan trapezius da infraspinatus, suna taimakawa wajen inganta ƙarfin jiki da kwanciyar hankali.