Kettlebell One Arm Row

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

Sakonni ga Kettlebell One Arm Row

Kettlebell One Arm Row shine motsa jiki mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa ciki har da baya, kafadu, da hannaye. Yana da kyakkyawan zaɓi na motsa jiki ga daidaikun kowane matakan motsa jiki waɗanda ke da nufin haɓaka ƙarfin su na sama da kwanciyar hankali. Wannan aikin ba wai kawai yana haɓaka sautin tsoka da ma'anar ba, amma kuma yana haɓaka mafi kyawun matsayi kuma yana taimakawa wajen rigakafin rauni, yana sa ya zama ƙari mai mahimmanci ga kowane tsarin dacewa.

Yanayinta: tsammanin nuni a nuni Kettlebell One Arm Row

• Kunna gwiwoyinku kadan kuma ku karkata gaba daga kwatangwalo har sai jikin ku ya kusan yin layi daya da kasa, ku ajiye bayanku madaidaiciya.
• Mika hannu da ke riƙe da kettlebell kai tsaye ƙasa, tabbatar da cewa baya taɓa ƙasa, wannan shine wurin farawa.
• Ja kettlebell har zuwa kirjin ku, ku ajiye gwiwar gwiwar ku kusa da jikin ku, kuma ku matse ruwan kafadar ku tare a saman motsin.
• Sannu a hankali rage kettlebell baya zuwa wurin farawa, kiyaye iko cikin motsi. Wannan ya cika wakilai guda ɗaya. Maimaita adadin maimaitawa da ake so kafin canzawa zuwa ɗayan hannu.

Lajin Don yi Kettlebell One Arm Row

• Motsi Mai Sarrafa: Guji motsi ko amfani da ƙarfi don ɗaga kettlebell. Madadin haka, yi amfani da motsi mai hankali da sarrafawa, ja kettlebell sama zuwa hip ɗin ku yayin kiyaye gwiwar gwiwar ku kusa da jikin ku. Wannan zai tabbatar da cewa mayar da hankali ya kasance a kan tsokoki na baya ba a hannunka ko kafada ba.
• Matsayin Hannu: Tabbatar cewa an sanya hannunka daidai akan rikewar kettlebell. Ya kamata ya kasance a tsakiya, kuma riƙonku ya kasance da ƙarfi amma ba matsewa ba. Wannan zai taimaka wajen kula da kettlebell da rage haɗarin rauni.
• Guji Juyawa: Kuskuren gama gari shine karkatar da gangar jikin yayin ɗagawa. Wannan na iya haifar da damuwa

Kettlebell One Arm Row Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell One Arm Row?

Ee, masu farawa zasu iya yin motsa jiki na Kettlebell One Arm Row. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko ƙwararrun motsa jiki ya fara nuna ingantacciyar dabara da farko. Wannan motsa jiki yana da amfani don ƙarfafa baya, kafadu, da hannaye.

Me ya sa ya wuce ga Kettlebell One Arm Row?

• Kettlebell High Row wani bambance-bambancen ne inda kake tsaye tsaye, ka riƙe kettlebell a hannu ɗaya, kuma ka ja shi zuwa sama zuwa ga kafaɗa, tare da kiyaye gwiwar gwiwar ka.
• Kettlebell Plank Row, wanda aka fi sani da Plank Renegade Row, ya haɗa da riƙe matsayi na katako tare da kettlebell a hannu ɗaya, sannan ɗaga kettlebell a cikin motsi na motsa jiki.
• Kettlebell Bent Over Row shine bambancin inda zaku lanƙwasa a kugu tare da kettlebell a hannu ɗaya, kuma ku ja shi zuwa kugu yayin da kuke riƙe baya madaidaiciya.
• Kettlebell Seated Row shine bambance-bambancen inda kuke zama a ƙasa tare da shimfiɗa ƙafafunku, sanya kettlebell tsakanin ƙafafunku, dan kadan baya baya kuma ku ja kettlebell zuwa naku.

Me suna da abin da ya sanya ɗaukehawa ga Kettlebell One Arm Row?

• Push-ups suna da mahimmanci ga Kettlebell One Arm Rows saboda suna aiki akan tsokoki na pectoral da triceps, suna ba da ma'auni ta hanyar ƙaddamar da ƙungiyoyin tsoka masu adawa, wanda zai iya taimakawa wajen inganta ƙarfin gabaɗaya da kuma hana rashin daidaituwa na tsoka.
• Kettlebell Swings babban ƙari ne ga Kettlebell One Arm Rows yayin da suke kuma shiga tsokoki na baya, amma a cikin motsi mai ƙarfi, fashewar motsi wanda zai iya inganta ƙarfi, lafiyar zuciya, da daidaitawa yayin aiki da ƙananan jiki da ainihin.