Layi na karkata

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Pectoralis Major Sternal Head

Sakonni ga Layi na karkata

Layin Layin Ƙarfafa motsa jiki ne na horar da ƙarfi wanda da farko ke kai hari ga tsokoki a baya, kafadu, da hannaye, yana haɓaka ƙarfin sama da matsayi gaba ɗaya. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da iyawar mutum. Mutane na iya so su haɗa layin Incline a cikin aikin motsa jiki na yau da kullum don inganta ma'auni na tsoka, haɓaka aikin motsa jiki, da haɓaka ƙona caloric.

Yanayinta: tsammanin nuni a nuni Layi na karkata

• Kwanta fuska a kan benci, tabbatar da cewa an matse kirjinka da ciki a kan karkata, kuma bari hannayenka su rataye kai tsaye.
• Ja da dumbbells sama zuwa ga ƙirjin ku a cikin motsi na motsa jiki, kiyaye gwiwar gwiwar ku kusa da jikin ku da matse ruwan kafada tare a saman motsin.
• Dakata na ɗan lokaci a saman motsin don ƙara haɓaka tsoka.
• Sannu a hankali rage dumbbells baya zuwa wurin farawa, cikakken mika hannunka, kuma maimaita tsari don adadin maimaitawar da kuke so.

Lajin Don yi Layi na karkata

• **Madaidaicin Riko ***: Rike dumbbells tare da riko na tsaka tsaki (hannun hannu suna fuskantar juna) kuma bar su su rataya kai tsaye daga kafadu. Ka guji kama dumbbells sosai saboda yana iya haifar da damuwa mara amfani a cikin wuyan hannu da gabban hannunka.
• **Motsi Mai Sarrafa**: Ja da dumbbells zuwa ga ƙirjin ku yayin da kuke riƙe gwiwar gwiwar ku kusa da jikin ku. Motsi ya kamata ya kasance a hankali kuma a sarrafa shi, ba mai ƙwanƙwasa ko gaggawa ba. Kuskure na yau da kullun shine yin amfani da hanzari don ɗaga nauyi, wanda zai haifar da rauni kuma yana rage tasirin motsa jiki.
• **Ka Kiyaye Jikinka**: Yake

Layi na karkata Tambayoyin Masu Nuna

Shi beginners za su iya Layi na karkata?

Ee, masu farawa zasu iya yin motsa jiki na layi na Incline. Yana da babban motsa jiki don ƙarfafa tsokoki na baya. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi kuma a mai da hankali kan tsari don guje wa rauni. Hakanan yana iya zama da amfani a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar da farko don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Layi na karkata?

• Layi mai faɗi mai faɗi shine wani bambance-bambance, inda zaku daidaita riƙon ku ya zama faɗi fiye da faɗin kafada baya kan barbell don ƙaddamar da tsokoki daban-daban.
• Layin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa ne na biceps da tsokoki a cikin baya na sama.
• Layin Single-Arm Incline bambance-bambancen ne inda kuke yin aikin hannu ɗaya a lokaci ɗaya, yana ba ku damar mai da hankali sosai a kowane gefen bayan ku.
• Layi mai Tallafawa Ƙirji ya bambanta inda ƙirjin ku ke goyan bayan benci, yana rage damuwa a ƙananan baya kuma yana ba ku damar mai da hankali kan aikin tuƙi.

Me suna da abin da ya sanya ɗaukehawa ga Layi na karkata?

• Har ila yau, ja-ups suna haɓaka Layukan Ƙaƙwalwa yayin da suke niyya makamancin tsokoki na sama, musamman lats da biceps, amma kuma suna haɗa kafadu da cibiya, suna haɓaka ƙarfin jiki da kwanciyar hankali.
• Lanƙwasa layuka wani kyakkyawan motsa jiki ne wanda ke cike da Layukan Ƙaƙwalwa, yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya, gami da lats, rhomboids, da tarkuna, amma kuma suna shiga biceps da goshin gaba, suna haɓaka ƙarfin ja da ƙarfi.