Kettlebell Bent-Over Row

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Jirgin Tanko

Sakonni ga Kettlebell Bent-Over Row

Kettlebell Bent-Over Row wani motsa jiki ne mai dacewa wanda ke kaiwa ƙungiyoyin tsoka da yawa, ciki har da baya, kafadu, da makamai, yana mai da shi kyakkyawan zaɓi ga waɗanda ke neman inganta ƙarfin jikinsu da matsayi. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba saboda ƙarfin daidaitacce dangane da nauyin kettlebell da aka yi amfani da shi. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don haɓaka sautin tsoka, inganta asarar mai, da kuma inganta aikin aiki don ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Kettlebell Bent-Over Row

• Kunna gwiwoyinku dan kadan kuma ku yi gaba daga kwatangwalo, ku ajiye bayanku a mike, har sai jikin ku ya kusan daidai da kasa.
• Bari kettlebell ya rataye a tsayin hannu a gaban kafada, dabino yana fuskantar ciki.
• Ja kettlebell zuwa gefenka ta hanyar lanƙwasa gwiwar gwiwarka da matse ruwan kafadarka zuwa ga kashin bayanka, kiyaye gwiwar gwiwarka kusa da jikinka.
• A hankali rage kettlebell baya zuwa wurin farawa, tabbatar da kiyaye iko yayin motsi. Maimaita aikin don adadin maimaitawa da ake so kafin canzawa zuwa ɗayan hannu.

Lajin Don yi Kettlebell Bent-Over Row

• Madaidaicin Matsayi: Tsaya tare da ƙafafunku nisan kafada kuma ku riƙe kettlebell a hannu ɗaya. Kunna gwiwoyinku kadan kuma ku matsu a kugu har sai jikin ku ya kusan daidai da kasa. Ka guji tsayawa tsayin daka ko jujjuya kasa sosai, saboda duka biyun na iya takura maka baya.
• Motsi masu Sarrafawa: Guji yunƙurin jujjuyawa ko amfani da ƙarfi don ɗaga kettlebell. Maimakon haka, ja shi zuwa kirjin ku a cikin tsari mai sarrafawa, kiyaye gwiwar gwiwar ku kusa da jikin ku. Wannan yana taimakawa ƙaddamar da tsokoki masu dacewa kuma yana hana rauni.
• Nauyin Da Ya dace: Zaɓi nauyin kettlebell wanda ke da ƙalubale amma yana ba ku damar yin motsa jiki tare da sigar daidai. Yin amfani da kettlebell wanda yayi nauyi zai iya haifar da mummunan tsari da

Kettlebell Bent-Over Row Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Bent-Over Row?

Ee, masu farawa zasu iya yin motsa jiki na Kettlebell Bent-Over Row. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Har ila yau yana da kyau a koyi dabarun da suka dace a ƙarƙashin jagorancin mai horar da motsa jiki ko ƙwararru don guje wa kowane kuskure. Kamar 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 Kettlebell Bent-Over Row?

• Biyu Kettlebell Bent-Over Row: A cikin wannan sigar, kuna amfani da kettlebells guda biyu lokaci guda, wanda ke ƙara yawan nauyi da ƙarfin motsa jiki.
• Kettlebell Bent-Over Row tare da Juyawa: Wannan bambancin yana ƙara juzu'i a saman motsi, wanda ke haɗa ainihin ku kuma yana haɓaka tasirin aikin gabaɗaya.
• Kettlebell Bent-Over Row to Deadlift: Wannan ya haɗu da motsa jiki guda biyu a ɗaya, yana ƙara ƙalubalen da aiki duka na sama da na ƙasa.
• Kettlebell Bent-Over Row tare da Resistance Band: Wannan bambancin yana ƙara ƙungiyar juriya zuwa motsa jiki, yana ba da tashin hankali akai-akai kuma yana sa motsi ya zama ƙalubale.

Me suna da abin da ya sanya ɗaukehawa ga Kettlebell Bent-Over Row?

• Push-ups na iya haɗawa Kettlebell Bent-Over Rows ta ƙarfafa ƙirji, kafadu, da triceps, samar da daidaitaccen motsa jiki na sama tun lokacin da aka lanƙwasa a kan gaba da biceps.
• Kettlebell Swing wani motsa jiki ne mai alaƙa kamar yadda ba wai kawai yana haɓaka ƙarfin ƙarfi ba, wanda ke da mahimmanci ga Bent-Over Row, amma kuma yana haɗa ƙungiyoyin tsoka iri ɗaya kamar glutes, hamstrings, hips, core, da baya, haɓaka aikin gabaɗaya. dacewa.