Layi Mai Faɗin Riko Kebul

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Layi Mai Faɗin Riko Kebul

Cable Seated Wide-grip Row shine motsa jiki mai ƙarfi wanda ke niyya ga jikin babba, musamman tsokoki na baya, gami da latissimus dorsi, rhomboids, da trapezius. Yana da kyakkyawan motsa jiki don masu farawa da masu sha'awar motsa jiki na ci gaba da ke neman inganta matsayi, haɓaka ma'anar tsoka, da ƙara ƙarfin jiki na sama. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa inganta haɓakar aiki, rage haɗarin raunin baya, da haɓaka aiki a cikin wasu ɗagawa da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Layi Mai Faɗin Riko Kebul

• Ɗauki faɗin sandar riko da hannaye biyu, dabino suna fuskantar ƙasa, kuma tabbatar da bayanka madaidaiciya kuma kafadunka sun huta.
• Cire sandar zuwa kugu yayin da kuke ajiye gwiwar gwiwar ku kusa da jikin ku, mai da hankali kan matse ruwan kafadar ku tare yayin da kuke yin motsi.
• Riƙe wannan matsayi na ɗan lokaci don jin ƙanƙara a cikin tsokoki na baya.
• Sannu a hankali miƙe hannuwanku baya zuwa matsayin farko, tsayayya da nauyi don haɗa tsokoki, da maimaita motsi don adadin maimaitawa.

Lajin Don yi Layi Mai Faɗin Riko Kebul

• Motsawa Masu Sarrafawa: Guji kuskuren gama gari na amfani da hanzari don ja da kebul zuwa gare ku. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana ƙara haɗarin rauni. Maimakon haka, mayar da hankali kan sarrafa motsin ku, jawo kebul zuwa gare ku ta amfani da tsokoki na baya sannan kuma komawa wurin farawa a cikin tsari mai sarrafawa.
• Daidaitaccen Riko: Tabbatar cewa riƙewarka yana da faɗi kuma cewa tafin hannunka suna fuskantar ƙasa. Kuskure na yau da kullun shine kama sandar da ƙarfi ko kuma yin amfani da abin da ya fi kunkuntar, duka biyun na iya haifar da rauni a wuyan hannu ko rauni.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar cewa kuna amfani da cikakken kewayon

Layi Mai Faɗin Riko Kebul Tambayoyin Masu Nuna

Shi beginners za su iya Layi Mai Faɗin Riko Kebul?

Ee, masu farawa za su iya yin motsa jiki na Cable Seated Wide-grip Row. Koyaya, yana da mahimmanci ga masu farawa su fara da nauyi mai sauƙi don tabbatar da cewa suna amfani da tsari mai kyau kuma don hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen masu zuwa gym-gym ya sa ido ko jagorance su da farko, don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Layi Mai Faɗin Riko Kebul?

• Layin Kebul Mai-Arm Single-Arm: Wannan sigar tana hari gefe ɗaya na jiki lokaci guda, yana ba ku damar mai da hankali kan rashin daidaituwar tsoka da haɓaka ƙarfi ɗaya.
• Cable Seated Underhand Row: Ta yin amfani da hannun hannu, za ka iya ƙara yawan biceps yayin da kake aiki da tsokoki na baya.
• Layin Cable Tsaye: Maimakon zama, ana yin wannan bambancin a tsaye, wanda ke haɗa ainihin jikinka da ƙananan jikinka ban da jikinka na sama.
• Cable Seated Wide-grip Row with Twist: Wannan sigar tana ƙara jujjuyawar a ƙarshen ja, wanda ke aiki da tsokoki na wucin gadi kuma yana ƙara juzu'i a cikin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Layi Mai Faɗin Riko Kebul?

• Deadlifts wani kyakkyawan motsa jiki ne wanda ke cike da Cable Seated Wide-grip Rows saboda, yayin da suke aiki da tsokoki na baya, suna haɗa ƙarin tsokoki a cikin ƙananan jiki da ainihin, haɓaka ƙarfin gabaɗaya da daidaito.
• Lanƙwasa-over Layukan na iya haɗa Cable Seated Wide-grip Layuka ta hanyar kai hari ga ƙungiyoyin tsoka iri ɗaya, gami da lats da rhomboids, amma kuma suna shiga ƙananan baya da hips, suna haɓaka ƙarfin baya gabaɗaya da kwanciyar hankali.