Layi Madaidaici

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Deltoid Lateral
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Sakonni ga Layi Madaidaici

Layin Madaidaici shine motsa jiki mai ƙarfi wanda ke kaiwa ga kafadu da babba baya, amma kuma yana ɗaukar biceps da tsokoki na trapezius. Ya dace da duk wanda ke neman haɓaka ƙarfin jiki na sama, haɓaka matsayi, da haɓaka ma'anar tsoka. Ta hanyar haɗa Layukan Madaidaici cikin aikin motsa jiki na yau da kullun, zaku iya haɓaka juriyar tsokar ku, haɓaka aikin motsa jiki, da cimma daidaito, siffa ta sama.

Yanayinta: tsammanin nuni a nuni Layi Madaidaici

• Sannu a hankali ɗaga ma'aunin nauyi kai tsaye zuwa ga ƙirjinka, ajiye su kusa da jikinka, da jagoranci tare da gwiwar hannu.
• Ci gaba da ɗagawa har sai ma'aunin ya kai ƙasa da haƙar ku kuma gwiwar gwiwarku sun kasance a tsayin kafada ko sama kadan.
• Dakata na ɗan lokaci a saman motsi, sannan sannu a hankali rage ma'aunin nauyi baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye bayanku madaidaiciya da sarrafa motsinku a duk lokacin motsa jiki.

Lajin Don yi Layi Madaidaici

• Guji Yin Amfani da Nauyin Nauyi: Kuskure na yau da kullun shine amfani da ma'aunin nauyi mai nauyi, wanda zai iya haifar da sigar da ba ta dace ba da kuma yiwuwar rauni. Fara da ƙananan nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Kiyaye Hannun Hannun Ka: Lokacin ɗaga ma'aunin nauyi, tabbatar da cewa gwiwar hannu koyaushe suna sama da wuyan hannu. Wannan yana taimakawa shigar da tsokoki daidai kuma yana rage haɗarin rauni.
• Kada ku yi gaggawa: Wani kuskuren gama gari shine yin motsa jiki da sauri. Ya kamata a yi layin madaidaiciya a hankali da sarrafawa. Wannan ba wai kawai yana taimakawa wajen kula da tsari mai kyau ba amma har ma yana tabbatar da hakan

Layi Madaidaici Tambayoyin Masu Nuna

Shi beginners za su iya Layi Madaidaici?

Ee, masu farawa za su iya yin motsa jiki na tsaye. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Wannan motsa jiki yana kai hari ga kafadu da tarko, kuma yana iya yin aiki da biceps da sauran tsokoki zuwa ƙaramin ƙarfi.

Me ya sa ya wuce ga Layi Madaidaici?

• Ana yin layin madaidaiciyar Cable ta amfani da injin kebul, yana ba da ci gaba da tashin hankali a cikin motsi.
• The Smith Machine Upright Row ana yin shi a kan injin smith, wanda zai iya ba da ƙarin kwanciyar hankali da jagora yayin ɗagawa.
• Layin EZ-Bar tsaye yana amfani da EZ-bar, wanda zai iya zama mai sauƙi a wuyan hannu da kafadu saboda siffarsa ta musamman.
• The Single-Arm Upright Row Ana yin hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwar ƙarfi tsakanin bangarorin biyu na jiki.

Me suna da abin da ya sanya ɗaukehawa ga Layi Madaidaici?

• Ƙirar Ƙarya: Ƙirar Ƙarya na Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa ) ta hanyar mayar da hankali a kan ɓangarorin gefe da na baya, samar da aikin motsa jiki mai kyau na kafada da haɓaka ƙarfin kafada da kwanciyar hankali.
• Lanƙwasa Layuka: Wannan motsa jiki ya cika Madaidaicin Layi yayin da yake aiki da rhomboids, latissimus dorsi, da ƙananan tarkuna, tsokoki waɗanda kuma ke aiki a lokacin Juyin Madaidaici, suna ba da gudummawa ga cikakkiyar motsa jiki na baya.