Kneeling Lat Stretch akan benci

• Sakonnin ƙafa: Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki

Sakonni ga Kneeling Lat Stretch akan benci

Kneeling Lat Stretch akan benci wani motsa jiki ne mai inganci wanda da farko ke kaiwa latissimus dorsi, tsoka mafi girma a cikin jiki na sama, don inganta sassauci da ƙarfi. Wannan motsa jiki yana da kyau ga 'yan wasa, masu zuwa gym-goers, da duk wanda ke neman haɓaka ƙarfin jikinsu na sama da matsayi. Haduwa da durƙusad da Latar da Latel na Laiku zai iya taimakawa rage haɗarin ciwon ciki, inganta jingina na jiki, da haɓaka gabaɗaya aikin motsa jiki.

Yanayinta: tsammanin nuni a nuni Kneeling Lat Stretch akan benci

• Sanya hannayenka nisan kafada baya a gefen benci.
• Sannu a hankali saukar da gangar jikinka zuwa ƙasa, riƙe hannunka madaidaiciya da mikawa, har sai kun ji shimfiɗa a cikin lats ɗinku (manyan tsokoki a gefen baya).
• Riƙe shimfiɗar na kusan daƙiƙa 20-30, tabbatar da numfasawa sosai kuma ku shakata cikin shimfiɗar.
• A hankali komawa zuwa wurin farawa ta hanyar ɗaga jikinka baya sama kuma maimaita motsa jiki kamar yadda ake buƙata.

Lajin Don yi Kneeling Lat Stretch akan benci

• Madaidaicin Matsayi: Yayin da kake motsawa cikin shimfiɗar, kiyaye bayanka madaidaiciya kuma hips ɗinka ya koma baya. Ka guji zagaye bayanka ko hunching kafadu, kurakurai na yau da kullun waɗanda zasu iya haifar da rauni ko rauni.
• Motsi Mai Sarrafa: A hankali saukar da ƙirjin ku zuwa ƙasa yayin da kuke riƙe hannayenku madaidaiciya da tafin hannunku a kan benci. Kuskure na yau da kullun shine yin gaggawar motsi ko amfani da motsin motsa jiki, wanda zai iya rage tasirin shimfidawa kuma yana ƙara haɗarin rauni.
• Zurfin Ƙarfafawa: Yi ƙoƙarin shiga zurfin cikin shimfiɗa kamar yadda za ku iya cikin kwanciyar hankali, da nufin samun ƙirjin ku kusa da ƙasa gwargwadon yiwuwa. Koyaya, guje wa tilasta shimfidawa fiye da jin daɗin ku

Kneeling Lat Stretch akan benci Tambayoyin Masu Nuna

Shi beginners za su iya Kneeling Lat Stretch akan benci?

Ee, tabbas masu farawa za su iya yin Kneeling Lat Stretch akan motsa jiki na Bench. Wani motsa jiki ne mai sauƙi da aminci wanda ke mai da hankali kan shimfiɗa tsokar latissimus dorsi a bayanka. Duk da haka, kamar kowane motsa jiki, yana da mahimmanci a yi amfani da tsari da fasaha mai kyau don kauce wa rauni. Yana iya zama da amfani a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki. Kamar koyaushe, idan kuna da wata damuwa ta lafiya, tuntuɓi mai ba da lafiya kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Kneeling Lat Stretch akan benci?

• Seated Lat Stretch: Ana yin wannan bambancin yayin da yake zaune akan benci ko kujera, yana kaiwa sama don kama wani tsayayyen abu kuma yana jingina baya don shimfiɗa lats.
• Stability Ball Lat Stretch: Wannan bambancin ya ƙunshi amfani da ƙwallon kwanciyar hankali. Ku durkusa tare da ƙwallon a gaban ku kuma shimfiɗa hannuwanku a kan ta, ba da damar ƙwanƙwarar ku ta bi lanƙwan ƙwallon.
• Daya-hannu ya durƙushe Latiru mai shimfiɗa: Wannan bambancin yana haifar da gefe ɗaya a lokaci guda. Ku durkusa kusa da benci kuma sanya hannu ɗaya akansa, yana shimfiɗa tsokar lat a wancan gefen.
• Supine Lat Stretch: Ana yin wannan bambancin a kwance. Ka kwanta a bayanka akan benci kuma ka riƙe sandar katako ko wani madaidaicin abu sama da kai, ba da damar hannayenka su shimfiɗa kuma lats ɗinka su

Me suna da abin da ya sanya ɗaukehawa ga Kneeling Lat Stretch akan benci?

• Dumbbell Pullover: Dumbbell pullovers ba kawai shimfiɗa lats ba amma kuma yana aiki da su, yana ba da ƙarfin ƙarfin horon ku. Suna kuma shiga abs, triceps, da kafadu, suna mai da shi babban motsa jiki na sama wanda ya dace da Kneeling Lat Stretch akan benci.
• Pull-ups: Pull-ups shine motsa jiki na fili wanda ke da alhakin latissimus dorsi, amma kuma yana aiki da biceps da tsokoki a baya da kafadu. Ƙarfin da aka samu daga cirewa zai iya taimakawa wajen inganta tasirin Kneeling Lat Stretch akan Bench ta hanyar ƙara ƙarfin ku don sarrafa shimfiɗa.